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Sunday, March 17, 2013
5 EASY STRETCHES TO ADD TO YOUR DAY TO INCREASE FLEXIBILITY
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Monday, March 11, 2013
The Power of Proper Breathing
The Power of Proper Breathing
My favorite routine for staying healthy, without question, is practicing proper breathing. This simple, foundational practice has enabled me over the years to increase my stamina, focus and sense of personal peace on command, and that is why I emphasize proper breathing with all my clients, in every session.
The reason why I am sensitive to the importance of proper breathing is actually because I studied vocal performance for 11 years, spanning from my middle school years all the way through college. During this time, my voice teachers hammered proper breathing (and posture) techniques over and over into my head to ensure I used my voice as effectively as possible. In fact, every teacher I’ve ever studied under was trained in the Alexander Technique, which emphasizes the importance of posture consciousness and fluidity in whatever physical activity you are trying to improve – such as, breathing.
Deep breathing maximizes your oxygen intake - which detoxifies and ionizes your blood - regulates your heartbeat, and calms your nerves. However, most people take their breath for granted, not noticing it until it is interrupted or labored. The majority of our time is spent taking shallow, nearly imperceptible breaths that barely cause the chest to rise and fall; and when we yawn, our shoulders typically tense and rise in addition to the chest rising as it fills with air. But did you know that your most efficient oxygen receptors are located at the base of your lungs? It’s true, and shallow breaths do not reach these receptors at all.
Here’s a quick test to see if you are breathing correctly: place one hand on your stomach above your belly button and one on your lower abdomen, just below your belly button. If neither one of your hands move when you inhale naturally, you’re a shallow breather. If just the upper hand moves slightly, you’re probably slouching. The best breaths cause the lower hand to move out first, and then the upper hand follows, as your lungs fill from the bottom, up (like water pouring into a pitcher).
In addition to the physical benefits, breathing deeply allows your body to release any emotional attachments that may be a drain to you in any moment. In fact, right now, take a deep, cleansing breath…
Take another two deep breaths, while you’re at it…
See how each breath causes you to pause, and connect with your body for a moment? The effects are immediate and very healing. Now gently put your shoulders back and pretend that your head is connected to a string, like a marionette, and let your shoulders and arms hang loose like bags of water. Then take another deep breath. Noticing that the breathing is easier once you’ve adjusted your posture? Now you’re getting it!
To intensify your deep breathing, imagine your inhalation pours into your pelvis. Remember to give your stomach permission to relax and hang out a bit – be kind to yourself. As you exhale, imagine the exhalation escaping out of your feet, downward, like water from a faucet. This downward breathing calms and relaxes the body in any situation, which can soothe frazzled nerves at work, or even help you focus your stamina while running at the gym. Since you can’t always be breathing this deeply, I recommend that if you want to relax, get focused or calm down in the moment, that you do only five of these more intense deep breaths. In Numerology, the number 5 represents change, so if you want to change your mood or level of focus, do this deep breath five times.
If you want to learn more about the healing power of your breath, join our popular Monday Night Meditation Group at Evolve Restorative Therapy! Cultivate your sense of personal peace and focus in a safe and welcoming environment. The group meets every Monday night at 7:00 pm on the third floor at Evolve, and the fee is $10 per evening. Sign up today at www.evolvert.com!
Happy breathing!
Sensei Victoria Whitfield is a Master Teacher of Usui-Tibetan Reiki and member of The International Center for Reiki Training and The International Association of Reiki Professionals. She teaches Reiki and Meditation at Evolve Restorative Therapy in Westfield, NJ and Interweave in Summit, NJ.
My favorite routine for staying healthy, without question, is practicing proper breathing. This simple, foundational practice has enabled me over the years to increase my stamina, focus and sense of personal peace on command, and that is why I emphasize proper breathing with all my clients, in every session.
The reason why I am sensitive to the importance of proper breathing is actually because I studied vocal performance for 11 years, spanning from my middle school years all the way through college. During this time, my voice teachers hammered proper breathing (and posture) techniques over and over into my head to ensure I used my voice as effectively as possible. In fact, every teacher I’ve ever studied under was trained in the Alexander Technique, which emphasizes the importance of posture consciousness and fluidity in whatever physical activity you are trying to improve – such as, breathing.
Deep breathing maximizes your oxygen intake - which detoxifies and ionizes your blood - regulates your heartbeat, and calms your nerves. However, most people take their breath for granted, not noticing it until it is interrupted or labored. The majority of our time is spent taking shallow, nearly imperceptible breaths that barely cause the chest to rise and fall; and when we yawn, our shoulders typically tense and rise in addition to the chest rising as it fills with air. But did you know that your most efficient oxygen receptors are located at the base of your lungs? It’s true, and shallow breaths do not reach these receptors at all.
Here’s a quick test to see if you are breathing correctly: place one hand on your stomach above your belly button and one on your lower abdomen, just below your belly button. If neither one of your hands move when you inhale naturally, you’re a shallow breather. If just the upper hand moves slightly, you’re probably slouching. The best breaths cause the lower hand to move out first, and then the upper hand follows, as your lungs fill from the bottom, up (like water pouring into a pitcher).
In addition to the physical benefits, breathing deeply allows your body to release any emotional attachments that may be a drain to you in any moment. In fact, right now, take a deep, cleansing breath…
Take another two deep breaths, while you’re at it…
See how each breath causes you to pause, and connect with your body for a moment? The effects are immediate and very healing. Now gently put your shoulders back and pretend that your head is connected to a string, like a marionette, and let your shoulders and arms hang loose like bags of water. Then take another deep breath. Noticing that the breathing is easier once you’ve adjusted your posture? Now you’re getting it!
To intensify your deep breathing, imagine your inhalation pours into your pelvis. Remember to give your stomach permission to relax and hang out a bit – be kind to yourself. As you exhale, imagine the exhalation escaping out of your feet, downward, like water from a faucet. This downward breathing calms and relaxes the body in any situation, which can soothe frazzled nerves at work, or even help you focus your stamina while running at the gym. Since you can’t always be breathing this deeply, I recommend that if you want to relax, get focused or calm down in the moment, that you do only five of these more intense deep breaths. In Numerology, the number 5 represents change, so if you want to change your mood or level of focus, do this deep breath five times.
If you want to learn more about the healing power of your breath, join our popular Monday Night Meditation Group at Evolve Restorative Therapy! Cultivate your sense of personal peace and focus in a safe and welcoming environment. The group meets every Monday night at 7:00 pm on the third floor at Evolve, and the fee is $10 per evening. Sign up today at www.evolvert.com!
Happy breathing!
Sensei Victoria Whitfield is a Master Teacher of Usui-Tibetan Reiki and member of The International Center for Reiki Training and The International Association of Reiki Professionals. She teaches Reiki and Meditation at Evolve Restorative Therapy in Westfield, NJ and Interweave in Summit, NJ.
Sunday, March 3, 2013
OUR FAVORITE ROUTING FOR AVOIDING GETTING SICK
Other things to avoid any sugar if possible because it is in everything , caffeine , and sodas.
We take Shaklee vitamins If you want information on what we take within Shaklee please email at Evolvert1@gmail.com
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