Being healthy is not just being physically fit. Health as defined by WHO is “a state of complete physical mental and social wellbeing and not merely the absence of disease or infirmity”. The mental aspect of our health plays a major role in our wellbeing. Easiest way to reduce the stress of the extra workload ,the stress of a sick child(being a mother myself)or just that of the daily chores is to BREATHE. Yes, Just Breathe!
We often take breathing for granted and pay very little attention to our breaths. This blog I will talk about just two simple ways to breathe and alleviate the stress levels in our lives.
Just practice the two techniques 5-10 minutes per day and feel the refreshing and calming effect it has on your mind and body. So next time before you go for a cigarette break or shout at your kid take a few breathing breaks. These techniques are very simple and can be done anywhere and at anytime (select a time most convenient to you ).
1.SOFT BELLY BREATHING
Practice in bed in the morning or evening with your knees bent. If sitting in a chair make sure you sit upright and support your spine. Place your palms on your belly thumb on your navel and fingertips pointing below. Now with your inhalation expand your belly and soften your belly with exhalation.
Initially might be a little difficult and for that you can visualize the ocean wave while practicing this breathing. With every inhalation the waves rise and with exhalation waves return to the ocean.
Soft belly breathing can reduce the tension in the neck, shoulders, massage the heart, and activate the parasympathetic nervous system through the phrenic nerve that runs down both sides of diaphragm.
2.NADI SHODHANA BREATHING(Alternate Nostril Breathing)
This breathing technique is very effective and balances the right and left hemisphere of the brain. If you are suffering from sinus then can be performed mentally. However, we use hands to lock the nostrils and use Vishnu mudra. Take your right hand and close the first and second finger. Use the thumb and ring finger on the flair of your nostril, gently.
Sit tall and rotate your thighs inward and return to soft belly and rhythmic breathing. Inhale through both nostrils, gently close the right nostril and exhale through left. Inhale through left block left nostril exhale through right. Inhale through right block the right nostril with thumb and exhale through left. one cycle. Repeat for 5 minutes. Try to make exhalations longer than inhalations.
When you see a baby sleep you will notice it’s belly rising and softening. That is exactly what we as adults who along the way have forgotten ,paying very little attention to our breathing have to re-learn. Hope you practice and incorporate these tools to a healthy breathing practice.
Stay tuned to more tips for a healthy body and mind.
Signing off for now