Breathing Practices for Anxiety

I was asked a while back about pranayama (breathing exercises) for anxiety. Especially quick practices you can use during a mild panic attack or to calm jitters just before a performance.

I wanted to share my answer with you here today:
I'd suggest a few minutes of belly breathing through the nose with eyes closed and make sure that you take long slow complete breaths, but make your exhales twice as long as your inhales. For example... breathe in for 4 counts and exhale for 8 counts. Works wonders on the nervous system. Keep this going for anywhere from 2-5 minutes+ and it should relax your entire system quite effectively.
(This practice is also great for regular meditation practice.)

All About Belly Breathing:
Ultimately it's like filling and emptying a balloon over and over. Start by finding a comfortable seat of course - Eyes closed. Lengthen your spine from your seat through the top of your head.

Begin by exhaling completely. Then as you inhale focus on filling your torso with breath beginning all the way at the bottom - in the floor of your pelvis. Allow each piece of you to expand gradually as you slowly inhale... from that bottom piece up. As you fill upwards - expand in the lower belly, the navel region, the ribcage expanding outwards, the chest filling out and up... All this should happen on the one inhale, but don't force it. If you have trouble just breathe in and follow it best you can. The longer/more you do it - the easier it will get.

Then on your slow exhale - slowly empty your breath in reverse - empty the chest, the ribs, then the belly... all the way down to the pelvic floor which you can feel lift at the very end of the exhale. Just inhale and exhale this way. Watching your breath fill and empty over and over like waves on a beach rising and falling.

There should be no straining or trying too hard because you CAN injure yourself with breathing exercises. If you feel that you're struggling just return to normal breathing and observe it without controlling it.

If your concentration/focus wanders that's totally normal. You will generally find that it happens less the more you practice... but there will always be days when you're just not focused and that's okay too. When that happens just take a few normal breaths and begin again. Allow yourself to return to normal breathing for a bit before you completely stop. It's best for your nervous system.

Take a Breath and Call me in the Morning

Today I want you to take a big breath. Really. Like consciously stop and take a big long deep breath. (Eyes closed is nice but optional.) Inhale all the blessings present in your life right now; then Exhale all the bullshit you're hanging onto for no good reason.

Doesn't that feel better? Repeat as necessary.

Photo Source: This glorious pic is from a Sianna Sherman Newsletter not too long ago.

Restorative Sequence with Samantha Mehra

When I started the 30 Day Challenge I posted a great video for beginners to get you started. Since we're starting the 2nd week of the challenge today I thought it was time for a 2nd video. If you've been doing the challenge but aren't used to doing yoga everyday you may be a little sore lately. If that's the case (and even if it's not), then you should totally do the practice in this new video. It's a restorative vinyasa sequence which just means that it's a soft quiet practice that may use props. In this case she does use 2 yoga blocks, but you can use blankets, towels, books, or whatever you have around as a substitute.

This sequence starts out with some pranayama, or breathing exercise, and even if you're weirded out by the whole thing you should give it a try. Nadi Shodhana is great for your energy and your sinuses. That's the breathing exercise she has you do - and it's my favorite one ever. Bonus that she has a great accent. Enjoy!

A Vinyasa of Restorative Poses with Samantha Mehra: TerraFlow Video 38 from YogaEarth on Vimeo.

This video is also being added on to the original 30 Day Yoga Challenge page, so if you've marked that post then you'll easily have access to both videos.

Readers via Email - Click Here for the Video.