At the end of your busy day, do you find it difficult to relax and calm your body for full rest and digest mode?
As you are learning, changing your breathe pattern is a very effective and quick way to shift your energy state. Some days I feel so much energy from running around from place to place or jumping from task to task that when I am ready to settle in for the evening, I find it difficult to focus even while seated in a comfy chair with a book in my hand. I find my mind wandering and listing the things I get to do the next day! In the past, I would say ”I think I will open a bottle of red wine…have a glass and wind down” and then before I knew it, I was 4-6 hours into the evening and finishing the bottle! Unfortunately for me, red wine does not permit for a good night’s sleep.
Breathwork has allowed me to transform those habits to much healthier Practices. Now, I take 10-minutes to breathe, make myself a nice cup of caffeine-free herbal tea, journal and then read…no TV, computer or social media. And yes…as you would expect, I can relax in my evenings and I fall asleep easily and deeply and feel fully refreshed in the morning! Ten – minutes of mindful breathing and that is all it took when I made the conscious choice to practice it daily for at least two-weeks! It is a healthy way to relax, discharge energy, and bring my body and mind into a state of alignment. This breathe practice can de-escalate stress and even lower blood pressure and I am thrilled to share it with you! This method has been modified from Dr. Andrew Weil’s famous practice.
The Practice:
1. Sit comfortably with your back straight and your eyes closed.
2. Set your intention for authentic and healthy relaxation.
3. Take a breath in through your nose and exhale through your mouth with a whoosh sound.
4. Close your mouth and inhale quietly through your nose for a count of 4-seconds.
5. Hold your breath for a count of 7-seconds.
6. Exhale completely through your mouth, slowly, with a whoosh, for a count of 8-seconds.
7. Repeat this cycle at least 4-times or up to five-minutes until you feel the shift.
If you are feeling excessively unfocused when you are settling in for the evening, begin the breath practice with alternate nasal breathing and then follow up with the Practice described above.
1. Sit in a comfortable position with legs crossed.
2. Place left hand on left knee.
3. Lift right hand up toward nose and place your middle finger on your forehead between your eyes and you will use your thumb and ring fingers for your nose.
4. Exhale completely and then use right thumb to close right nostril.
5. Inhale through left nostril and then close left nostril with your ring finger.
6. Open right nostril and exhale through this side.
Repeat this up to 30 times until you feel a shift in your energy level.
Reflect and journal how you were feeling before the Practice began and how you felt at the end of the Practice. Imagine how your day might be different in the future if you use this technique throughout the day. I invite you to act on the frequency of the Practice that you feel will work for you!
Weekly Breath Challenge:
Lets wind down! Incorporate this practice for the full week and if needed try it in the middle of the day if you are having difficulty focusing or relaxing. Remember to journal your experience each day. Notice if your evening routine is more relaxed and if your sleep patterns change at all and if you feel more refreshed in the morning.
With love and gratitude …just breathe and let peace be your guide!