Showing posts with label Breathing. Show all posts
Showing posts with label Breathing. Show all posts

6 Step Mindfulness Exercise to Find the Breath


The body breathes continually, and the breath moves continually. Not only is your breath the ideal place to start, but it's also a constant that you can return to whenever you need a little centering. 

You will softly locate the breath in the body in this initial practice. Nothing has to be figured out, no issues need to be solved, and nothing extraordinary has to be done. 

Return to your firsthand sense of body breathing on a regular basis. You're teaching your mind to focus on a single event without being distracted. 


Instructions

  1. Find a body posture that is comfortable for you. Sitting is frequently advised since it keeps the body alert and energetic. You can also try standing or resting flat on your back. You can use a yoga mat, a meditation cushion, or a chair to sit on. For a few minutes of silence, choose anything that feels comfortable and sustained. 
  2. Allow the eyes to shut gently. Try lightly staring at the floor or ceiling if you're more at ease with your eyes open (depending on your position). Allow the eyes to settle in one place and relax. The goal is to keep your practice as distraction-free as possible. 
  3. Bring your attention to your stomach. See if you can feel the natural rising and falling by relaxing the muscles there. Assume the body is breathing on its own. Observe the movement from the navel to the obliques with each inhalation. Like thus, take a few deep breathes. 
  4. Raise your awareness to your chest. Pay attention to the expansion of the lungs and the lifting of the chest when you inhale. Feel the constriction and movement as you exhale. Try following the sensation of your breath from the start of your inhale to the finish of your exhale. 
  5. Pay close attention to the nostrils now. Here, the sensation of breathing may be more mild. Take a deep breath and see what comes up for you. As you breathe in, you may feel a tiny tickling at the tip of your nose. On the walk out, you may notice that your breath is somewhat warmer. 
  6. In one of these three areas, focus your attention on your body's breathing. Refocus on the immediate feeling of the breath when the mind wanders. For a minute or two, keep an eye on your breath. Bring this awareness into your daily life when you finish this term of practice. To assist the mind stay present, stay in touch with your body's breath. 


Our Mind, The Wanderer

The mind's natural instinct is to wander. Even the most experienced meditators suffer from wandering thoughts! The brain was created to analyze data; it's simply doing its job. 

Instead of perceiving this as a problem, consider it a chance to improve your awareness. 

Bring forgiveness, curiosity, and patience to these times, and bring your attention back to the breath anytime it wanders.


You may also want to read more about Mindfulness Meditation and Healing here.



11 Mindfulness Terms to Know



  1. TONE OF FEELING: The sensation of something being pleasant, bad, or neutral. Hearing a bird chirp, for example, may have a nice feeling tone, whilst scratching may have an awful feeling tone. 
  2. GROWING EDGES: Areas in which we have room to expand. We are frequently faced with challenging situations in which we must battle, but we also have a strong chance to learn. 
  3. HOOKED IN and UNHOOKED: When we become completely immersed in a situation, we lose control over how we act. Unhooking is the process of letting go of an experience and regaining consciousness. 
  4. LOVING-KINDNESS: The act of caring for the well-being of others and the quality of doing so. Loving-kindness is an act of extending one's heart to others and greeting them with kindness. 
  5. MANTRA/PHRASE: Phrases and mantras are utilized as an object of consciousness in various techniques. A phrase, often known as a mantra, is a brief line that is used to nurture an intention and to keep focused on a goal. 
  6. MEDITATION: Meditation is simply the act of setting aside time to cultivate a mental or emotional quality, usually in quiet. Meditation may be done while walking, cleaning dishes, or eating, however it is most commonly done in a seated position. 
  7. MONKEY MIND: A mental condition in which the mind jumps from branch to branch, much like a monkey does. 
  8. NOTING: The act of mentally expressing what we are feeling. Noting is the act of silently uttering something in one's brain in order to perceive something clearly without being engrossed in it. 
  9. PARASYMPATHETIC NERVOUS SYSTEM: The component of the central nervous system involved for downregulation, such as decreasing the heart rate, relaxing muscles, and boosting gland activity.
  10. PRESENT TIME EXPERIENCE: Whatever is going on in our lives right now. What arises into our experience on a moment-by-moment basis is what we call the present-time experience. It is always changing, full of many sensations, and always present.
  11. SENSE-DOORS: Smell, taste, hearing, touch/feeling, sight, and cognition are the six basic senses that may be accessible in our mindfulness practice. We observe phenomena originating and passing via the sense-doors.


You may also want to read more about Mindfulness Meditation and Healing here.


7 Keys to Creating and Establishing a Mindfulness Practice


To create mindfulness in your life, you don't need anything unique or "additional." 

The hardest thing is generally getting started, but as you figure out what works best for you and your lifestyle, it gets simpler. 

Pay attention to what feels easy, fluid, and "correct" while you practice, as well as what produces friction and resistance. 

To help you start a mindfulness practice, use the activities in this article, the advice for getting started, and your own intuition. 

I've heard a lot of various methods to get started in my years of teaching, and they're all slightly different—personalized to the individual. 



Here are a few tips to help you get started on the path to mindfulness:

 



    1. FORMALIZING A PRACTICE 


    I struggled to practice meditation when I first started; it seemed like a chore. 

    But as I practiced more frequently, it became second nature to me. I even began to look forward to my daily minutes of mindfulness. My confidence and interest in mindfulness developed as the advantages of my practice began to manifest in my daily life, and meditation became more simpler and more fun. 

    • All you have to do is show up and put forth a little effort to practice mindfulness. 
    • The important components you'll work on as you develop your mindfulness practice are listed below. These will form a framework to base and build on your mindfulness practice. 


    2. SETTING A SCHEDULE FOR MEDITATION.


    It may seem tough to find time to meditate with your hectic schedule. This is a typical difficulty in my experience dealing with people from all over the world, but you can surely find time to practice.

    •  Making mindfulness a priority is the key. 
    • Setting aside dedicated practice time, getting up a few minutes earlier than normal, or setting a calendar reminder to practice in the afternoon are all helpful.
    •  You don't have to commit to 30 minutes of practice each day right away; start with 5 minutes. 


    3. CREATING SPACE FOR PRACTICE. 


    You may have difficulty locating an appropriate practice location. Keep in mind that this may be done almost anyplace. 

    Let go of the notion that there are “good” and “bad” places. 

    • You may also designate a spot in your house to meditation—find a place that is somewhat peaceful and calming. 
    • If your workplace or work environment is too cluttered, consider practicing in your car first. 
    • If you're comfortable, you can also use public locations like beaches, parks, and peaceful highways. 


    4. CHOOSING AN OBJECTIVE. 


    You wouldn't be here unless you have a certain goal in mind. 

    What motivates you to seek out a more mindful way of life? 

    • Whatever your response, it is beneficial to remind yourself of this underlying aim on a regular basis, connecting with what motivates you. 
    • The mind may try to persuade you not to meditate or that you don't have enough time. 
    • Fighting these impulses is sometimes fruitless. Instead, bring your attention back to your main goal. Keep in mind what is important to you. 


    5. CONSISTENCY BUILDING. 


    The exercises will allow you to explore mindfulness in a variety of ways in your life. 

    • Try to utilize one mindfulness exercise at least once a day, always having your mindfulness objective in mind. 
    • Consistent practice aids in efficient mind training. 
    • When you practice every day, you soon develop the habit. 

    It's similar to going to the gym: if you just attend once a month, you're unlikely to see immediate effects. If you go twice a week, though, all of those small small moments of exercise add up, and you become stronger. 

    Mindfulness is a long-term commitment; as you practice, your mental muscle grows stronger. 


    6. GETTING IN TOUCH WITH A FRIEND. 


    • Support from friends and family may go a long way toward promoting new behaviors. 
    • Once a day, invite a friend or family member to practice with you. 
    • This will offer you a sense of accountability to someone other than yourself, which is always beneficial. 
    • You'll also have the chance to communicate with someone else about your experience, which will benefit you both as you progress through practice together. 


    7. MAINTENANCE OF A JOURNAL. 


    Get yourself a journal to keep track of your mindfulness practice. 

    Take a few brief notes when you've finished practicing for the day. 

    • What was the outcome of your practice? 
    • Is there anything fresh or fascinating that has come up? 
    • What are your thoughts? 

    Writing down your mindfulness experience may help you grasp it better, ingrain your newfound insight into your mind, and offer you something to reflect on. I still go back and look at my first meditation diary again and again, and I like seeing how far I've come.




    You may also want to read more about Mindfulness Meditation and Healing here.





    8 Research based Benefits of Mindfulness


    Mindfulness has been researched in clinical settings with the use of brain imaging equipment and intensive psychological assessment. 

    Despite the fact that mindfulness research is still in its early stages, researchers are finding tangible proof of the anecdotal claims that meditators have made for generations. 

    Many studies show that just a few weeks of practice may lead to changes in behavior and brain activity, with individuals sustaining the favorable benefits for up to a year after completing a mindfulness-based training program. 

    Understanding the study may help you understand why you're undertaking this exercise in the first place, as well as provide you a peek of some of the potential advantages. 



      1. REDUCTION OF STRESS. 


      In 2010, a group of academics reviewed previous data and concluded that mindfulness was useful in reducing anxiety and stress. 

      This was true whether or not the subjects had previously been diagnosed with anxiety or stress problems. 


      2. WORKING MEMORY AND FOCUS HAVE BEEN IMPROVED. 


      Mindfulness, according to research from the University of California, Santa Barbara, helps people stay focused and utilize newly learned knowledge more successfully. 

      Participants reported much reduced mind wandering after just two weeks of mindfulness practice, which is a promising outcome. 


      3. BENEFITS FOR THE BODY. 


      Mindfulness has been shown to have several bodily advantages. 

      Regular meditation has been shown in studies to improve digestion, enhance the immune system, lower blood pressure, speed up the healing process, and reduce inflammation. 

      It's not only about taking care of your mind when it comes to mindfulness! 


      4. BETTER SLEEP IS REQUIRED. 


      According to Harvard Health, studies demonstrate that mindfulness can aid in falling and staying asleep. A meditation practice, regardless of when you perform it, is likely to help with this. 


      5. SOLVING PROBLEMS IN A CREATIVE MANNER. 


      Researchers revealed in a 1982 study that meditation might help people solve issues more creatively. 

      Cultivating mental calm allows you to think in fresh ways, see challenges from various perspectives, and work more efficiently toward a solution. 

      This can also help you deal with stress in the family, at work, and in everyday life as a side effect. 


      6. LONELINESS FEELINGS ARE FEWER. 


      Loneliness has been linked to bad health consequences. After just eight weeks of mindfulness meditation, participants in a research at the University of California, Los Angeles reported feeling less lonely. 

      This was true whether the people were alone or in the company of a group of friends. Furthermore, individuals who only exercised mindfulness found that they felt more connected and content. 

      After a prolonged research of loneliness in the UK, British Prime Minister Theresa May even named a Minister for Loneliness in January 2018. 


      7. SELF-ESTEEM HAS BEEN IMPROVED. 


      This is something that many of us battle with. Mindfulness practice has been demonstrated to improve self-esteem in people from all walks of life. 

      It can help you enhance your body image, feeling of self-worth, and overall satisfaction with who you are. 


      8. REGULATION OF MOOD. 


      Although mindfulness is not a replacement for adequate medical treatment, it is a valuable tool for regulating mood disorders and difficulties. 

      If you're dealing with depression, anxiety, or mood swings, mindfulness may be able to assist you.

      Mindfulness has been shown to assist people with and without mood disorders calm their emotions.


      You may also want to read more about Mindfulness Meditation and Healing here.





      9 Key Defining Aspects of a Mindfulness Practice



      You've come here because you've decided to start looking into mindfulness. It's a significant step that ought to be acknowledged and applauded. Take a moment to congratulate yourself. 


      Let's take a look at the many latent behaviors you'll be developing as you begin to grasp mindfulness practice:




        1. BEING ENTIRELY PRESENT.


        • This is the most well-known and fundamental mindfulness meditation technique, yet it takes practice to master. 
        • As you practice, you may need to bring your thoughts back to the present moment several times. 
        • You'll find yourself more naturally able to relax in present-time awareness as you continue to train your mind to remain present. 


        2. CLEARLY SEEING. 


        • This part of mindfulness may also be thought of as a recognition of what you're going through. 
        • You are able to recognize pain when it occurs. 
        • When anxiety is there, you may identify it as such. 


        3. LETTING GO OF JUDGMENT. 


        • You are acquiring the knowledge to clearly understand what you are feeling in the current moment. 
        • You could observe that your mind categorizes anything (a sensation, a concept, etc.) as good or terrible, correct or incorrect, positive or negative. 
        • You may let go of such value judgements through mindfulness practice. 
        • You may remind yourself that you don't have to trust every judgment that comes your way. 
        • Accept anything you find in your thoughts, including any sentiments of "liking" or "disliking" it. 


        4. EQUANIMOUSNESS. 


        • Equanimity is the trait of being calm and composed, particularly when confronted with tough or unpleasant situations. 
        • Regardless of how simple or challenging the experience is, the amount of energy and effort you put into it can stay constant. 
        • You'll learn to go through challenging situations with balance and stability if you do it this way. 


        5. PERMITTING EVERYTHING TO FIT IN. 


        • There are many different kinds of experiences in life, and you may find yourself welcoming some in while excluding others. 
        • “Everything belongs,” says English monk Ajahn Sumedho to his students. 
        • You don't have to omit any idea, emotion, or experience when practicing mindfulness. 
        • Pay attention to whatever comes up and create room for the unpleasant. 


        6. CULTIVATING THE MIND OF A BEGINNER 


        • Approach new information with a sense of wonder and a desire to comprehend it. 
        • You can slip into "autopilot" when you have a better awareness of the world around you, believing that you know exactly how things function and what you're doing.
        • Work to build beginner's mind, viewing experiences and circumstances as if it's your first time, to promote a good mindfulness practice. 
        • Keep your mind open to fresh ideas and be aware of when it begins to close. 


        7. PATIENCE IS AN ESSENTIAL QUALITY. 


        The majority of individuals come to mindfulness and meditation with a specific objective in mind. They want to learn to manage their anxiety, deal with daily challenges, or work through their anger. 

        • It's fine to set goals, but remember to be patient; being too fixated on a single conclusion will stymie your development. 
        • Patience necessitates a small amount of faith in the exercise, your teacher, and yourself. 
        • Keep your goal in mind, and keep in mind that change takes time


        8. FORMING A FRIENDSHIP. 


        It's not about punishing yourself with mindfulness! 

        • Kindness is an important component of practice, and it begins with being nice to oneself. 
        • You might become reactive and unable to see clearly if you lack kindness. 
        • When practicing, be kind with yourself and your experience. 
        • Act as though your mind is an ally rather than a foe.  


        9. YOU ARE HONORING YOURSELF. 


        • To begin practicing mindfulness, you don't need to have a clear mind, be totally calm, or be a master of compassion. 
        • Begin wherever you are, and give yourself credit for showing up in the first place. This is a workout, not a competition. 
        • You are not being evaluated, and if you are having difficulties, it does not indicate that something is wrong with you or your thinking. 
        • Be honest to yourself and give yourself room to grow.




        You may also want to read more about Mindfulness Meditation and Healing here.






        Mindfulness Meditation - Natural Exhalation


        Breathing and breathing control are central to many meditative and yogic activities (such as pranayama, as mentioned earlier). You inhale from one nostril, catch your breath, and exhale through the other nostril with one technique (holding your finger over the first nostril to direct the flow of breath). Another technique is to shorten your breath and breathe in and out quickly.

        There are several distinctions between mindfulness practices. In one mindfulness exercise, you consciously lengthen your breath and remain conscious that you are doing so. Some mindfulness methods, like the one popularized




        by Zen master Thich Nhat Hanh, also include breathing in and out while repeating a sentence, such as "Breathing in, I quiet the breath, breathing out, I smile." Each mindfulness technique has a slightly different effect. In the act of introducing mindfulness to the breath, certain people purposefully relax it.

        This book's mindfulness exercise focuses on the uncontrolled, completely normal breath. This exercise does not cause you to lengthen, shorten, catch, or deepen your breath in any way. This recommendation is made for two major reasons.

        To begin with, allowing the breath to be normal is better than attempting to control it.

        Your mind and body will become exhausted if you meditate for a long time—ten to twenty minutes or more—and spend the whole time trying to regulate your breathing. Allowing your breath to flow naturally is quick and easy to maintain.

        Second, and most critically, ordinary breathing helps one to be present in the present moment. Being conscious of situations just as they happen is one of the fundamental tenets of mindfulness practice. We learn not to attempt to regulate our life experiences, but to let them unfold naturally. While we do not actually become silent, this cultivates a quiet embrace of life. However, if your breath is shallow, keep it that way.

        Take a moment to note how shallow the breathing is. Allow your breath to be as long as it needs to be. And so on. Rather than influence, we develop skills in observation and acceptance.


        You may also want to read more about Mindfulness Meditation and Healing here.



        Mindfulness Meditation Anchored in Breath

        The meditation anchor works in a similar manner to a ship anchor. A ship can be at sea for days, being rocked and turned by the waves, but when a sailor drops an anchor, the boat remains put, not pitching about or running aground.

        We use an anchor in meditation to protect our minds from being knocked about by a sea of feelings, stimuli, experiences, sounds, and emotions.




        We use the breath as our anchor in the mindfulness exercise learned in this book, but other anchors, such as sounds or body stimuli, may also be used. Other meditation techniques include focusing on an image, a candle flame, a certain body part, or a mantra (a repeating word).

        There are a number of apparent reasons to use our breath as a source of stability. To begin with, it is still with us. One thing we can count on when we are alive is that we will be breathing. Second, it is fairly open and easy to feel for the majority of people. 

        The majority of novice meditators will easily add mindfulness to their own breathing. Third, the breath is normally neutral—we don't have strong emotions about it. 

        Breath is a great meditation object because it is neither enjoyable nor bad, because if we choose an anchor that evokes intense negative or positive emotions, we will spend more of our time manipulating our feelings rather than being present with the breath.


        You may also want to read more about Mindfulness Meditation and Healing here.






        Meditating with a Clear Mind




        It is beneficial to start with a narrow emphasis when establishing a regular mindfulness routine. It can be intimidating to meditate without a goal, particularly for beginners. 

        You'd be confused if you wanted to be conscious of anything that comes into your head. 

        You'd start to think what you should be aware of. Right now, give it a shot. Be conscious of the surroundings. Stop and take notice—be present in the moment and pay attention to what is going on. What went wrong? Probably quite a bit. 

        You may have heard or seen something in the room or outside. You may have experienced physical stimuli and noticed emotions or emotions on the inside. Much of the time, our brains are awash with a myriad of sensations, causing them to drift all over the world. 

        Our minds are compared to chattering monkeys hopping from tree branch to tree branch in some Hindu and Buddhist meditation scriptures, which they refer to as "monkey mind." It is feasible, though not fast, to be broadly conscious without a central focal point. And, in the long term, it can be exhausting or even frustrating. 


        Some meditation traditions teach mindfulness in this way, implying that we should simply sit, open our minds, and be conscious. 

        This strategy has a lot of influence for some people. However, for the majority of students we meet, particularly those who are just getting started, it is beneficial to have a clear approach to concentrate on, at least at first. The mindfulness tradition has created a concept known as "the anchor" to help with this.


        You may also want to read more about Mindfulness Meditation and Healing here.



        Mindfulness Breathing Regulated by Consciousness


        For the reasons above, it is critical that you observe your natural breath in your everyday meditation practice; however, it is also critical that you consider and know when to use conscientious breath control. 

        Your breath and your physiological states of well-being are inextricably linked, as described in the science section. 

        Shallow, choppy breathing could suggest nervousness—or that you've just run five miles! You might be angry if your breath is fast. You can feel very comfortable if it is quite soft and subtle.

        Breath is a clear indicator of how you're feeling.



        • You may need to control your breathing at times during your yoga session or everyday life in order to calm yourself down, feel more responsive to yourself, or relax a little more profoundly. 
        • Elongating your breath is beneficial in all of these situations. 
        • You should pause for a second to breathe more slowly while still maintaining control of your breathing.
        • So, when you meditate, use your normal breath much of the time, but note that mindfully softening, deepening, or elongating your breath can be beneficial from time to time. 
        • You can do this practice at any time during the day, particularly when you are feeling challenged. 

        Jenny, a 45-year-old software developer, said the following story:

        I was really disappointed when I left my boss's office. She told me that some employees might be laid off, and that I could be one of them. They'd have to see it through through the next cycle, but there's no promise. My breathing was tight and shallow as I walked down the corridor. My heart was pounding furiously. So I came to a complete halt in the middle of the hall and took a few deep breaths, relaxing through the tightness in my chest. I was starting to feel much more comfortable after just a few seconds. I reminded myself that I had no idea what would happen next.


        You may also want to read more about Mindfulness Meditation and Healing here.



        Mindfulness - Relationship Between Breath, Lungs and Heart Health

        Yoga, Figure, Vacations, Relaxation


        Breathing is regulated both automatically and voluntarily. The average person breathes 12 to 15 times a minute, using a pint of air per time. The automatic or spontaneous breathing system is activated by the respiratory core of your brain (the medulla of the brain stem), which activates your chest muscles to shift pressure and push air into and out of your lungs. 

        When you catch your breath, sing, or voice, higher brain centers change the automatic pathway, giving you voluntary control of your breathing. Breathing is difficult to pay attention to since it is involuntary, and as you can find in this novel, it takes time to pay attention to your breathing or other habitual or automatic responses. Learning to be careful of one's breath is a perfect way to get a better understanding of and power over one's breathing.


        Gas Mask, Poison, Protection, Breathing


        Mindfulness has been studied to see how it affects breathing and cardiac health. Changing the breathing rate, for example, affects pulmonary sinus arrhythmia, which occurs when our hearts pound faster when we breathe in than when we breathe out. This discrepancy is a symbol of good health, and it diminishes as people age and develop those illnesses (diabetes, cardiovascular disease). A research conducted at McGill University in Canada using a body-scan meditation (similar to the one described at the end of this chapter) showed that mindfulness, like exercise, causes increased respiratory sinus arrhythmia.

        Mindfulness seems to help with heart health as well. Over the course of ten months, two types of people at risk for heart disease were observed at Duke University. The first group received a package that included a fitness consultant and mindfulness and stress-reduction instruction, while the second group received a written summary on their health evaluations then went back to their primary care providers for follow-up care as normal. After ten months, those who had completed the mindfulness program had significantly lower heart disease risk scores, were more active, and had lost more weight.

        Another line of inquiry has been into the impact of respiratory techniques on breathing-related issues such as asthma. Twenty-two asthma patients were taught pranayama breathing, a traditional breathing technique seen in some types of yoga and meditation that deals with prana, or life energy, in a limited but well-controlled study of breath training on asthma sufferers. The exhale is stretched to twice the duration of the inhale in one kind of pranayama breathing. (At this stage, you might note how long the exhales and inhales are in relation to one another and try to make the exhale twice as long as the inhale.) 

        In half of the participants, the researchers used a breathing system to achieve this two-to-one exhale-to-inhale ratio, while the other half received a placebo device. Participants in the study used their "breathing aids" for fifteen minutes twice a day for four weeks. 


        Woman, Breath, Life, Red, Hair, Lip


        The study found that the community doing pranayama breathing had increased lung function, decreased asthma symptom levels, and used less drugs to control their asthma. The improvements were similar to those seen in people with moderate asthma who were given treatment (low-dose inhaled corticosteroids).



        You may also want to read more about Mindfulness Meditation and Healing here.


        Pen, Colored Pencil, Learn, Patience


        Pranayama Practice and Preparation

        In this article, we'll go over what you'll need to practice pranayama effectively and comfortably. Any of these offers will be needed, while others will be fun to think about as you move through your pranayama practice.

        An Appropriate Space

        The best room to train can be determined by the methodology you're working on. It is better to exercise in a room devoid of visual disturbances for deeper, more contemplative activities of several moves. In this scenario, a private space in your home or workplace will be perfect.

        You should certainly practice on the go—in your car or at your desk—especially when a quieter room is inaccessible.

        Many strategies have soothing effects, so you may want to use them while the stress or anxiety levels are rising. In this scenario, come to a complete halt and take a deep breath.

        Time to Prepare

        The approaches presented here will help you determine how much preparation time you will need. Beginner sessions are often shorter, whereas intermediate practices are typically longer. You can also chain methods to make them shorter or longer.

        For a successful pranayama practice, consistency is essential. If you can do it, it is advised that you practice every day at the same time. Be sure your objectives are attainable. If you're having trouble incorporating pranayama into your schedule, regardless of your skill level, start with a smaller and shorter session.

        Comfortable Clothes

        There are no special clothes needed for pranayama practice. Simply remember that you want to feel comfortable, and that your clothes do not hinder your movement. Wearing a harness, for example, would be restricting if you were doing diaphragmatic breathing. You'll need comfortable, stretchy clothes if you're combining pranayama with yoga postures.

        Props

        You can need one or more of the following props, depending on the pose you'll be training in:

        1. Yoga mat
        2. Yoga blocks
        3. Blanket
        4. Meditation cushion
        5. Chair

        Not every prop on the list would be appropriate always. The best posture(s) for each exercise as strategies are listed, and you can determine which, if any, of these props can best serve you.

        Other Resources


        Any additional resources may be needed to assist you in your pranayama journey. A timer is used for timed sessions. Spending a few moments each day writing in a notebook and noting your perspective is a perfect complement to your work. Additionally, hearing soft music playing in the background can be beneficial if you are performing in a loud setting.

        SUGGESTIONS AND HINTS

        There are also minor changes you can make to your routine to make these methods more available or convenient for you.

        Take it at your own rate. Like how quickly or slow you can breathe. If you're having trouble meeting these objectives, go at your own speed, keep your nervous system in check, and let things happen naturally. As the saying goes, slower is quicker.

        Can I eat anything before I go? Often perform pranayama on a low or empty stomach is a safe rule of thumb. Certain exercises, such as Natural Breathing, are healthy regardless, while others need room in your belly to exercise safely and comfortably.

        Attempt a new spot. I'll give you precise postures to practice these techniques in, but you can usually change your pose to meet your needs. Try sitting in a chair if you're having trouble sitting comfortably on the floor. Any exercises may be performed either seated or lying down. When there's a shift, I'll let you know.

        Extra Safety Measures



        Not all treatments are appropriate for everyone, and not all pranayama techniques are appropriate for everyone (at least not always).

        The following are few reasons to avoid training or change your practice:

        • Uncontrolled High Blood Pressure 
        • Heavy Menstrual Cycle 
        • Pregnancy 
        • Respiratory Illness 
        • Respiratory Allergies 
        • Unregulated High Blood Pressure

        If you have a respiratory condition (pneumonia, cold, asthma) or allergies, you will need to modify your practice or refrain from practicing pranayama before your recovery mechanism requires it. 

        One of the most frequent complaints I hear is that one nostril is clogged while the other is clear. Regardless of physical airflow, I recommend imagining air flowing from both nostrils. This will sometimes clear the clogged nostril on its own.

        Any of the more aggressive activities, especially those involving the abdomen, can be harmful to those who are pregnant or have a long menstrual period. You could reduce the severity of the exercise in these cases, based on the degree of practice.

        Finally, if the technique you're practicing makes you feel ill in some way, you can consider doing it. The physical effects of toxins being released, and internal organs being activated may be unexpected. The most critical thing here is to take care of yourself. Have faith in your own body.

        CONSTRUCTION OF A PRANAYAMA PRACTICE

        As I previously said, the enduring results of pranayama can be seen by continuity of practice. I suggest training for at least a few minutes per day. The best time to practice is first thing in the morning, when the mind is clear and the stomach is empty, but if that isn't possible, any time during the day will suffice. The relaxing exercises, for example, are excellent to perform before going to bed.

        You're effectively rewiring your energetic makeup as you change the flows of prana in your system. Keeping a fixed routine and exercising daily, much as raising a dog, would guarantee that the modifications last. A new habit takes an average of 66 days, or two months, to develop. Keep on, and when things get tough or you lose confidence.

        There are many methods to try, ranging from beginner to intermediate. You need to sequence pranayama strategies so that you can produce precise energetic results and reap the full benefits of pranayama.

        BHRAMARI PRANAYAMA EXERCISE FOR COVID-19

         

        TIME: 5 MINUTES BUZZING BEE BREATH

        Calming, Stress Relief, and Mental Clarity are some of the benefits.

        By causing tiny sensations in your brain and relaxing your muscles, Buzzing Bee Breath has a special way of stimulating the body and mind.

        If you have trouble stopping your mind from racing, this is the exercise for you.


        1. Start by setting a timer for 5 minutes.

        2. Close your eyes and relax your body in a relaxed sitting position with your spine erect.

        3. Press the tragi (small triangular flaps in front of the ear canals) inward with the index fingers to obstruct the ear canals. (Avoid deliberately inserting your fingertips into the ear canals.)

        4. Take a deep breath in from both nostrils gently and fully.

        5. Begin to hum loudly as you exhale, rubbing your tongue against the roof of your mouth. Go humming until you're out of breath.

        6. and 7. Humming can be done in two ways: as a “mmm” sound or as a “nnn” sound. To hum with this technique, make a nasally "nnn" sound (as in Nancy's name). This would increase the vibration in the brain's center.

        Without pausing, repeat steps 4 and 5 for 2 to 3 minutes.

        Stop singing and relax your arms so they can settle comfortably on your feet.

        8. Remain focused inward with your breath still before you have the need to return.


        Keep a journal of your experience, recording any unusual feelings, development, or obstacles.

        TIP: You will want to increase the volume on your timer because you'll be making noise.

         


        MODIFIED BHRAMARI PRANAYAMA


         

        Take a long deep abdominal breath, raise the tongue and push on the rough palate in Khechari Mudra, hold the breath in, blow the cheek for improved echo, cover both ears with thumbs of both hands simultaneously covering the ears, and softly close both eyes with index finger.

        The tip of your index finger should sit on the inside of your nose's lateral wall. Both middle fingers are placed on the base of the nose's ala. Both sides of the mouth are closed, the upper lip by the ring fingers and the lower lip by the little fingers.

        Between both brows, both eyes are centered in Shambhavi drishti at the Ajna Chakra. A continuous rhythmic, unbroken specific frequency sound is produced (mouth closed, jaw relaxed). DwarikaDhish is the center of spiritual concentration (Deity).

        When the humming order is released, the whole body is charged, and you are energized. Visualize the force and sense it. Keep your breath out until you've fully exhaled; Vahya Kumbhak is enforced, and your divine attention is on Lord Shiva (Deity).

        Continue to catch your breath as long as possible while telling your brain that your whole body is revitalizing. I am calm, safe, and satisfied, and I am experiencing increased energy as a result of my satisfaction and wellbeing.

        The workout should be done while seated quietly in a quiet environment with your eyes closed with a grin on your face. A high pitch tone produces stronger effects. To achieve the best results, the whole body, mind, and spirit should be calm, with the eyes softly closed.

        Visualize a dim dusty brown light at the solar plexuses (Ajna Chakra) that matches the color of the pineal gland. Hold your breath out for as long as you can after completing the bhramari. This optimizes CO2 levels in the blood, tissues, and cells, resulting in an increase in HCO3 anion, which leads to apoptosis and revitalization.

         

        UNDERSTANDING THE SCIENTIFIC BASIS FOR PRANAYAMA AS A HOLISTIC THERAPY

         

        The suggested theory is based on the physiological principles of Nitric Oxide, Carbon Dioxide, and Body pH. The release of feel-good hormones is lowered by giving an order and visualising it in a calm mode (alpha brain wave state). It improves immune function, physiological regeneration, and overall well-being.

         

        Dietary alkalinity

        • The immune system is boosted by eating honey, dates, pine apple juice, sprouts, and raw leafy green vegetables.
        • Foods that boost Nitric Oxide output (rich in dietary nitrates, which body can convert to nitric oxide).
        • Beets, for starters. Garlic is number two. Meat is third. Dark chocolate is number four. Leafy Greens are number five on the list. Citrus fruits are number six on the list. Pomegranate is number seven. Nuts and seeds are number eight on the list. Watermelon is number nine. And ten is red wine.
        • In certain cases, adding beet root to non-diabetics' diets and neem to diabetics' diets may be considered. Rock salt and relaxing therapies should be used to complement antihypertensive medications in all patients.
        • Herbs that battle viruses If the project allows, ginger, liquorice, and cinnamon garlic can be added. 
        • The composition of coronavirus is made up of RNA-based proteins with amino (–NH2) and carboxyl (–COOH) groups, as well as nucleocapsid protein (N-Protein) and spike protein (S-Protein). Coronaviruses impact the gastrointestinal tract and cause damage to other organs. 
        • Plant extracts containing the hydroxyl group (–OH) have been found to chemically deactivate the virus's active portion through the esterification method. In holistic management, licorice (Glycerrhiza globra) can be used as a supplement.
        • Ginger Zingiber Officinale includes anti-inflammatory and antioxidant gingerols, paradols, sesquiterpenes, and shogaols, which have been shown to be effective against human respiratory syncytial virus (CHRVS). 
        • As a result, ginger as a medicinal food may be thought of as a way to boost one's immune system. Vitamin D deficiency should be tested and corrected in all patients.


        Coronavirus (2019-Cov) infection Covid-19 is an extremely infectious infection caused by a single-stranded RNA virus (+ssRNA) with nucleocapsid that has caused more than 3.6 million morbidity and 0.25 million deaths worldwide. Coronavirus (2019-Cov) infection Covid-19 has a crown-like appearance due to the presence of spikes glycoprotein on the envelope. There is no cent percent efficacy medication or cure available at this time, and even the etiopathology is still under investigation. 

        Upper respiratory signs lead to diffuse viral pneumonia and multiple organ failure affecting the kidney, liver, and heart, as well as coagulopathies. The reported fatality rate is about 32.0 per million, with ICU patient mortality reaching up to 63 percent. 

        The role of nitric oxide in the control of the SARS-CoV pandemic in 2004 is well documented. Pulmonary hypertension was reversed by nitric oxide (NO). Extreme hypoxia was improved, and the time spent in the ICU and on ventilator support was reduced. The survival rate was improved by using nitric oxide. Since the genetic makeup of Corona Virus (SARS-CoV) is almost identical to that of Covid-19, there is a strong probability that Nitric Oxide, in combination with other methods, would be useful in treating Covid-19.

        Nitric oxide, as previously said, inhibits viral protein and RNA. 

        • Nitric Oxide Synthase has been shown to reduce the yield of progeny virus by 82 percent, reducing corona virus replication through its antiviral effect.
        • Inhaled nitric oxide can also increase ciliary motility. In newborns with chronic pulmonary hypertension, NO treatment has been accepted in clinical trials.
        • Serendipity tests have shown that humming significantly enhances NO speech. As a result of the oscillating sound wave impacting air exchange in the sinus, this occurs. The gas exchanges in the sinuses by humming with every exhalation, while quiet breathing takes 5 to 30 minutes to swap the air in the sinuses. We may infer that NO enhances pulmonary vascular resistance by acting as an aaerocrine hormone.
        • Nitric oxide is a gas molecule that has become an extremely valuable biophysical molecule. It's a crucial biological messenger that plays a part in a variety of biological processes at the cellular level. 
        • Nitric oxide, also known as endothelium-derived relaxing agent, is produced endogenously from L-arginine, a semi-essential amino acid, molecular oxygen, and a variety of nitric oxide synthase enzymes. 
        • Nitric oxide is anti-inflammatory and helps the body fight infection by contributing to nonspecific host defense against bacterial, infectious, fungal, and parasitic infections. 
        • Nitric oxide increases oxygen absorption and relieves bronchial asthma by improving the ventilation–perfusion ratio in the lungs and relaxing the smooth muscles of the bronchial tree.
        • Nitric oxide output is increased by humming. Humming, according to Eby, is an acoustic cleanser that cures respiratory tract infections. The critical power is also increased by humming exercise. Humming is thought to increase endogenous nitric oxide production by a factor of 15 as opposed to quiet exhalation. Hypoxia causes blood coagulation in the ARD Syndrome due to a decrease in body defense anticoagulatory and fibrolytic properties, as well as metabolic acidosis. Hypercoagulation does not occur in a hypoxic hypercapnic state. By lowering the pH to 6.8, metabolic acidosis/acidic pH increases clot production by 168 percent, aggravating coagulopathies further.

        Bhramari pranayama avoids coagulopathies and morbidity caused by Covid-19 by increasing Nitric Oxide expression and increasing carbon dioxide by prolonged exhalation and alkaline pH.

         

        NOTE: The above article is for educational and informational purposes only and at no time serves as medical advice. Please read the complete MEDICAL DISCLAIMER HERE.

        Benefits of Pranayama for COVID-19

         

        COVID-19, which is transmitted by the coronavirus, is an infectious illness that affects the lungs, as we all know. Breathing problems can range from moderate to extreme depending on the severity of the condition. The first corona survivor from New Delhi had advised others to practice pranayama, claiming that it helped him battle the disease. Is pranayama beneficial in the battle against cancer? Let's delve a little deeper to discover the solution.

        The process of regulating one's breath is known as pranayama. It has many physical, behavioral, and emotional health advantages. Regular pranayama practice will help to improve lung capacity. Pranayama is the power of air, where the word "prana" means "breath" or "vital energy," and the word "ayama" means "control." Pranayama is thought to help people maintain a balanced mind and body as well as a higher level of consciousness.

        The lungs are the main organs of the respiratory system, which suck in oxygen and release carbon dioxide as we breathe.

        1. Every day, we breathe naturally, but how powerful is our breath?
        2. Should we have enough oxygen in our lungs?
        3. Is our posture good enough to facilitate maximum chest expansion for effective breathing?

        Pranayama is the solution to answer the above questions.

        Wearing gloves, social distancing, sleeping well, and eating nutritious, homemade food are just things we're doing to shield ourselves from the lethal coronavirus. Since this infection impacts the respiratory system, we should work to improve lung function as well. This is the most advantage of doing pranayama every day.


        There are some other advantages that can aid in the battle against coronavirus:

        1. It serves to strengthen the immune system by stimulating the movement of lymph, a fluid that contains white blood cells.
        2. Pranayama aids in the clearance of nasal passages and the relief of stuffy noses.
        3. Practicing Pranayama on a regular basis will help with digestive issues.
        4. Pranayama aids in detoxification and is an effective way to eliminate all toxins from the body.
        5. Pranayama is beneficial for emotional relief and mind relaxation.

        As a result, when performed properly and on a daily basis, Pranayama will have a wide variety of physical, mental, and emotional health benefits. Pranayama can be a natural and easy way to help you combat the Coronavirus during these trying times. Pranayama is a simple and safe way to help you combat the Coronavirus.

        Consistent pranayama practice has many advantages, including improved physical, social, mental, and moral well-being.

        Pranayama has a practice for everybody, whether you want to empty your mind, calm your body and mind, improve your breath and body, or interact with something bigger than yourself. Let's take a closer look at some of the advantages of pranayama exercise.


        MAIN BENEFITS OF PRANAYAMA



        Physical Advantages



        Because of the physical components of pranayama, there are numerous health benefits, particularly when practiced on a regular basis. Any methods can help you eat food more efficiently: Breathing properly guides the diaphragm, which pulses on the internal organs under it, helping to relax them and massage out blockages in the digestive system. Some techniques help to clean the respiratory tract, allowing toxins in the lungs, nasal cavities, and airways to be eliminated. Some exercises in pranayama can also assist with cardiovascular problems by slowing and regulating the heart rate.

        Any of the effects of pranayama can be amplified when mixed with yoga postures. Taking full breaths in a stance, for example, can help to increase spinal extension, and can help to correct persistent misalignments (such as kyphosis and scoliosis).

        It's worth repeating that pranayama methods are not disease remedies or recovery strategies. These methods can be used to help with the overall diagnosis and can also be used to avoid problems.


        Benefits to the Mind and Emotions


        There are many mental and emotional advantages of practice pranayama because of its general impact on the nervous system. The first is that it has the ability to relax your mind. When the mind is racing and it's difficult to concentrate, these activities help to get it back to the current moment. When you break free from unhealthy or unhelpful behavioral habits, this aids in the management and reduction of negative stress and anxiety. Pranayama techniques are also essential for training the mind to enter deep states of meditation because of this influence.

        Mental-emotional imbalances, such as persistent stress, can be helped by more calming pranayama activities. These exercises will remove the brain fog, steer thinking away from negative ideas, and give you more motivation to get through lethargy and sluggishness by stimulating the nervous system in a systematic and healthy manner.


        Spiritual Advantages


        Pranayama is one of the eight limbs of the yogic road to consciousness, according to the philosophical system of yoga. You will clear the nadis (channels carrying air, water, nutrients, blood and other bodily fluids) and establish equilibrium in the chakras to bring about spiritual enlightenment by regulating the energy flow in your body. When you exercise, you will see that the mind becomes more expansive, allowing for deeper insights and relations to that which you consider divine.


        Pain and Pranayama



        You may know that deep breathing will help you relax, but did you know that it can also change the chemistry in your body? Since not enough oxygen is transferred to carbon dioxide whether you don't breathe enough or breathe too shallowly due to fear, fatigue, or even poor breathing patterns, the pH in the blood increases from 7.4 to 7.5 to 7.6. Hypocapnia has a vasoconstrictive effect, which means that it narrows the blood vessels and prevents natural blood flow. If you've ever held your breath for an extended amount of time or hyperventilated during a panic attack, you may have experienced symptoms like lightheadedness, dizziness, heart palpitations, and cold hands and feet. Hypocapnia, on the other hand, affects all of the blood vessels, so it affects every part of the body in the same way. That means your muscles are experiencing their own version of dizziness or heart palpitations, including spasms, fatigue, twitching, and discomfort. While most of us aren't actively holding our breath, all of us are constantly feeling a milder type of hypocapnia. So, pranayama, or breathing exercises, aren't just a relaxing way to unwind; they also help treat and prevent discomfort by simply getting the blood pumping.

        Learning pranayama from a trainer has many advantages, including the ability to pose questions. Many sessions, on the other hand, can be completed without the presence of a live instructor. Regular practice will help you gain a better understanding of pranayama, and with enough practice, you'll be able to move to more complex practices of your own.