HOW TO OVERCOME YOUR DEEPEST FEAR

HOW TO LEAVE PAIN BEHIND

HOW TO GET TO SLEEP

INSTANT STRESS BUSTER

YOGA BREATHING EXERCISES

MEDITATION

 

We'll start with an easy technique so you can see how good it feels. The Instant Stress Buster was taught to me by a brilliant Alexander Technique teacher - here's an introduction to the Alexander Technique - it's a therapy I wholeheartedly recommend. It enables you to fully relax every part of your body.

Breathe in naturally. Let your tongue hang out of your mouth. Feel comfortable, don't strain or force it. Open your mouth wide, and then go 'HAAAH' as strongly as possible, expelling all the air. 

 

 

 

Everyone has sleepless nights occasionally, and learning how to breathe slowly and deeply will take you to a deeper state of relaxation, so you can drift off to sleep peacefully. Lie comfortably, and breath normally for a while.

At no time should any breath feel forced, only do what feels comfortable. Don't worry if you lose count, continue on until you get back into a rhythm. Adjust the number of counts to suit you. If holding the breath feels too long, release it gently when you're ready. It takes time to practice, but it's well worthwhile.

It's best to breathe in through the nose, then out through the mouth. When you first begin, choose whatever feels most comfortable for you.

Concentrate on feeling the stomach rising slowly as you breathe in, and feeling it subside as you breathe out again.

When you feel ready, gently breathe in very slowly to the count of 2. Hold to the count of 2. Then release the breath very slowly to a count of 2.

Breathing should feel completely effortless. Let it flow naturally.

You can then build up to the count of 3. Only when you're completely relaxed, breathe in to the count of 4, hold to the count of 4, and release to the count of 4.

 

 

 

You can overcome your deepest fear with this breathing technique. I had a dentist slip with the drill through the roof of my mouth during a routine extraction. I'll spare you any description, but as you can imagine, it was acutely painful. This infected my sinuses, and I had a full year of agony, including several hospital operations.

So, it's understandable that I was more than a little nervous to go back in to a dentist's chair. Luckily I learnt this technique, or I would be wearing dentures by now! I breathe in very slowly, for approximately the count of 4, hold for the count of 4, then blow the breath out in short puffs for approximately the count of 5, ending with a longer breath to empty the lungs.

If you're still nervous after the dentist has started work, you can pant out the breath with your mouth open. I used to tightly grip the dentist's chair, which only increased my stress levels. Now I'm conscious of resting my hands lightly.

This technique works so well I can 'rise above' where I am, not in any mystical sense, but just to detach myself. I close my eyes, and focus my mind on something beautiful such as a rose garden, or the beach watching the tide ebb and flow.

 

 

The same technique works very well if you're about to experience pain. I used to be terrified of having injections to have blood taken. (I don't suppose it's anybody's favourite thing to do!) Now I can breathe through, whilst remaining still and relaxed. This gets the whole procedure over with much quicker, so it's well worth learning. 

 

 

Any time you feel pain, slowing your breathing down to a gentle, unforced pace instantly relaxes the body. Releasing tension stops you increasing pain levels by raising and tightening the shoulders. It prevents you from fast, shallow breathing which can become panicky, and you can soon feel faint if you don't allow in sufficient oxygen.

By focusing on the gentle rise and fall of your stomach as you breathe in and out, you distract the mind from the source of the pain.

 

 

 

 

                   

 

 

 

 

YOGA BREATHING EXERCISES (PRANAYAMA)   

 

Primary:

 

    * Activates Kundalini Flow through the Shushumna, thus awakening the chakras.  

    * The flow of Kundalini through the Shushumna also induces meditative states of consciousness.

    * Calms the mind, promoting peace and tranquility.

    * Creates balance, harmony and rhythm in the entire system.

    * Prepares the system for more advanced Pranayamas.

 

Secondary:

 

    * Improves the respiratory system.

    * Strengthens the nervous system.

    * Purifies the body by oxygenating the blood supply.

    * To practice this breathing exercise sit up in a comfortable position.  Preferably in a variation of sukh asana (cross legged).

    * Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.

    * Fold your index finger and middle finger into the palm of your right hand so just the thumb, ring finger and little finger are extended.  Hold your knee with your left hand.

    * Close your eyes.

    * Bring your attention to your breathing and take 5 deep, slow breaths though the nose.  This will oxygenate your blood and relax you.  For the rest of the exercise the attention should remain on your breath.

    * Now with your right thumb gently close the right nostril and breathe in slowly and completely through the left nostril only counting mentally from 1 to 4.

    * Now gently close the left nostril with your right ring finger and pinkie and releasing the right nostril breathe out through it only, counting mentally from 1 to 4.

    * Now breathe in through the RIGHT nostril only, keeping the left closed, counting mentally from 1 to 4.

    * Finally, re-close the right nostril and breathe out through the left only, counting mentally from 1 to 4.  This completes 1 cycle of Anuloma Viloma Pranayama.

    * Start with 5 rounds a day and start to add 1 additional round as you make progress.  Also, start to add to the count, based on your level of comfort, by 1 for both the inhalation portion and exhalation portion till you reach a count of 12 for each phase. 

 

If you are looking for active energy, breathe exclusively through the Right Nostril.

If you are looking to relax or do mental work breathe exclusively through the Left Nostril.

 

 

 

 

There are lots of different breathing techniques, especially ones associated with yoga.

Also, you might find that the benefits are worth pursuing, and you want to learn how to meditate. A still mind is the best present you can ever give yourself. Here's a selection of really helpful relaxation books from the Amazon store, including breathing and meditation techniques.

 

 

 

 

MEDITATION VIDEOS

These videos show how easy it is to meditate. It isn't difficult or mysterious. Set time aside to meditate every day, and you'll find you become healthier. Your immune system will be boosted, and the wonderful feeling of calm will remove stress.

 

Research proves meditation helps cure insomnia.

 

 

 SIMPLE STEPS TO MEDITATION