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Just Breathe ~ Part 2

This is part 2 of the breathing techniques I have been sharing over on my Instagram and Facebook pages.

With everyone either staying at home right now or for those of you that are working the front line keeping all of us safe, fed and warm these simple breathing techniques are perfect to help to keep your grounded, calm and perfect for optimizing lung health.

If you missed the first installment here you go: JUST BREATHE ~ Part 1

1: BREATH COUNTING

  • To begin the exercise, count “ONE” to yourself as you exhale.
  • The next time you exhale count “TWO”, and so on up to “FIVE”.
  • The begin a new cycle, counting “ONE” on the next exhalation.
  • Never count higher than 5 and only count when you exhale.
  • Try to do TEN minutes of this form of breathing.

2: DEEP MUSCLE BREATHING

  • To relax your face, knot your eyebrows together and release.
  • To Relax your neck, tilt your head down towards your neck, an push your chin to your chest, then release.
  • To relax your shoulders, make a shrugging motion, then release.
  • To relax your arms, push both arms away from the torso, stretch them out, and then relax them by your side.
  • To relax your legs, point your toes as far away as they will stretch, and then relax.

3: BELLOWS BREATH

  • Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
  • Try for three in and out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellow. Breathe normally after each cycle.
  • Do not do this exercise for more than 15 seconds on your first try. Each time you practice Bellows Breath, you can increase your time by five seconds or so, until you reach a full minute.

4: C02 REBREATHING

  • Cup your hands over your mouth and breathe slowly. You can also try using a small paper bag – the idea is to prevent the expulsion of carbon dioxide and get it back into your lungs so that you regain the balance of C02 in your system.
  • Keep breathing as you would normally to reagin the carbon dioxide levels.

5: GUIDED VISUALISATION

  • Head to your HAPPY PLACE, no questions asked.
  • Breathe deeply while focusing on pleasant, positive images to replace any negative thought.

6: NADI SHODHANA (Alternate nostril Breathing)

  • Start in a comfortable meditiation pose
  • Hold your thumb over your right nostril.
  • Inhale deeply through your left nostril.
  • At the peak of inhalation, close off your left nostril with your ring finger.
  • Exhale through your right nostril.
  • Continue pattern, inhaling through your right nostril, closing it off with your right thumb, and exhaling through your left nostril.
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Reach for the Sky

3 Easy but effective exercises to de-stress at your desk in under a minute.

 

Below are ways to alleviate anxiety at work—all of which are inconspicuous enough to do at your desk when you need to take a quick mindfulness break.

1. Just breathe

Just sit up tall in your desk chair and focus on your breath, counting every exhale from 1–10. When you get to 10, start over. Repeat 6 times.

2. Give yourself a reboot

Sometimes the key to reducing stress is performing a personal restart. “It’s like turning your computer off and on again.” Staring at a screen all day is tough on your eyes (and the visual processing centers of your brain). Covering them with your hands can alleviate the physical strain.

Sit with your spine tall in your chair and your shoulders melting down your back. Then close your lids and bring the heels of your palms to your eye sockets, applying gentle pressure.

“We spend most of our day reacting to things that are outside of us, especially at work. Taking a moment to put your hands over your eyes can help you get quiet enough to hear some insight,”

 

3. Reach for the sky

The simple act of raising your arms above your head is great for reducing tension. Just stand with your feet at hip distance and raise your arms straight out in front of you. Next, interlace your fingers and turn your palms out. Then raise your arms until your palms face the ceiling. Lift your shoulders to your ears, and let them drop down so your neck is long. Finally, lift your ribs and spine off your pelvis so that you reach your tallest height and stay in that pose for three breaths.

“If you’re holding your breath or breathing shallowly, you’re perpetuating the stress response. [By taking] bigger inhales, you get more oxygen, which is energizing,”  And yes, this works if you’re sitting at your desk—so no need to track down an empty conference room (consider it one less thing to worry about).

 

Source:  Stress Less –  by Kate Hanley

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Evening Meditation Class

Meditation Evening Classes.

Relax, Breath and Unwind in a very special way.
These Classes are designed to restore balance to the mind and body.
You will learn how to tap into, your vast internal resources. Through Hypno-mediations, self hypnosis, progressive relaxation, mindfulness, transcendental meditation and so much more.
Together they become a natural powerful tool, beneficial to one’s health, enabling benevolent and sustainable changes.
A profound state of rest: much deeper than ordinary relaxation, even deeper than sleep.
Inner happiness: clearly measurable through increase of happiness hormones.
Holistic brain development: measurable through EEG brain wave coherence measurements.
Thursday 16th of March from 8pm-9pm and run for 4 weeks.
Price: €100.00 for 6 classes
Maximum Number: 8
Please bring a blanket pillow and yoga mat along with you.

Ruth Allen Hypnotherapist, Psychotherapist and Fertility Coach
0861634460

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