Yoga breathing technique Archives

Get-a-Dose of MindBody Bliss

June 21, 2021 by Julie Lusk

What’s your morning routine most days? This is your choice to make. It really will influence the rest of your day.

It’s said a bird doesn’t fly from its morning branch till it sings a song.

Do you drag out of bed, rush through cleaning up, gulp gobs of caffeine, get your kids and pets up, and grab your device to catch up on news, emails & your feeds?

Do you get up, eat something to fortify yourself for the day and spend time looking at something uplifting, pray, meditate, do yoga nidra, sing/chant, or stretch with yoga or tai chi?

Keep in mind that starting your day rushing and stressing will kick in stress hormones (cortisol, etc.) and beta brain waves. Anxiety and fear are sure to follow if high beta brain waves are activated.

Get-a-Dose of MindBody Bliss. Here’s how ..

If you jumpstart your day meditating, your baseline will be a happy dose of mindbody bliss, emotional ease, and mental clarity. Alpha and maybe even theta and delta brain waves will be your foundation. This helps you generate a recipe of positive and helpful neurochemicals/ neurotransmitters and hormones to see you through the day.

Here’s what can happen. Use the acronym – Get-a-Dose – for mindbody bliss. Research suggests the ones listed are only some of what happens. There’s more! Learn more about brain waves and meditation here.

Benefits of Meditation

Hormones Neurochemicals & Neurotransmitters	Purpose	Brain Waves	Purpose
GABA	Anti-anxiety	Gamma	Insight, integration, high level learning, whole brain integration
Endorphins	Pain killers, happiness	Alpha	Calm relaxation, intuitive awareness, integrates brain. Stops fear and anger.
T
Anandamide	Bliss, happiness.	Gamma	Insight, integration, high level learning & memory
Dopamine	Pleasure, motivation, reward	Theta	Flow, imagery, intuition
Oxytocin	Bonding, the ‘hug drug’	Delta	Clears brain toxins, helps memory, learning
Serotonin	Happiness, emotional balance,	Alpha	Calm relaxation, intuitive awareness, integrates brain. Stops fear and anger.
Endocannabinoid Naturally made inside your body	Happiness, anti-inflammation. Improves mood & concentration	Delta	Clears brain toxins, helps memory, learning

Goose getting blissed throughout the day with mindfulness breaks, especially when you get knocked off your game when weird or upsetting stuff happens. Breathing intentionally can regulate your heartrate, nervous system and up your awareness quotient. Here’s some ideas.

Get Yoga Nidra Meditations by Julie Lusk & Bliss Brain by Dawson Church to learn more!

Author: Julie Lusk, MEd, E-RYT 500, has over 35 years of expertise in stress relief, yoga, relaxation training, guided imagery and meditation as an international author, recording artist and workshop leader. Julie is the author of Yoga Nidra Meditations: 24 Scripts for True Relaxation, Yoga Nidra for Complete Relaxation and Stress Relief, Yoga Meditations, two volumes of 30 Scripts for Relaxation, Imagery and Inner Healing, and Desktop Yoga®. Her audio downloads and CDs include Wholesome Relaxation, Power of Presence, Yoga Nidra Essentials, Blue Moon Rising, and many others. Learn more at JulieLusk.com

Alternate Nostril Breathing: Nadi Shodhana

October 20, 2018 by Julie Lusk

Alternate nostril breathing, also called Nadi Shodhana or Nadi Suddhi, creates a sense of physical, mental, and emotional well-being. It is done by alternating nostrils while breathing. Doing so balances right and left-brain integration, promotes mental clarity, and whole brain functioning. It can relieve headaches and sinus problems. It calms emotions and fosters feelings of deep inner contentment and balance. Due to its soothing effect, it is ideal preparation for deep relaxation or meditation.

Time: 2 minutes of daily practice. Increase gradually to 10 minutes or longer

The nadis (pronounced NAH-deez) are the non-physical nerve channels within the body. The nadis deliver prana, the life force, throughout the body. While there are thought to be over 72,000 nadis that travel throughout the body, there are three primary ones that run along the spine. Alternate nostril breathing balances these nadis.

The ida (pronounced EE-dah) is energetically to the left of the spine and is activated by the exhalation. It is associated with the receptiveness, intuition, and passivity.
The pingala (pronounced pin-GAH-lah) is activated by the inhalation and is energetically on the right. It is associated with activity, logic, and objectiveness.
The sushumna (pronounced sue-SHOOM-nah) is the central channel. It is activated by the gap between breaths. It is linked with wisdom and the balancing of our active and receptive nature.

The first step to the practice is to learn the proper hand position to aid in the alternation of the breath. Two hand positions (mudras) are offered. Both are effective. Try them both to find out which feels easier for you. Take a few minutes to get used to switching between nostrils with the hand positions before adding the breathing patterns.

The first way, named Vishnu Mudra, is to take your right hand and bend your index and middle fingers toward the palm. Your thumb, ring, and pinky fingers are upright. Next, get used to gently closing your right nostril first with your thumb, and then release the thumb and close your left nostril with the ring finger of your right hand. Switch back and forth until it feels smooth.

Nasagra Mudra is another hand position that can be used. Begin by making the peace sign with your right hand. Next, bring your pointer and middle fingers together and then release your thumb. Place the pads of your index and middle fingers in the center of your forehead or between your eyebrows and then use your thumb and the knuckle of your ring finger to alternately close and release your nostrils.

The rhythm of the inhalation to the exhalation is usually uneven at first. With practice, it will smooth out so they become equal in length. When this is easy for you, begin slowing the exhalation down so that it becomes longer than the inhalation until eventually the exhalation is about twice as long as your inhalation. More breathing ratios are below. Maintain alertness of your breath instead of breathing mechanically.

Process

While either hand position can be used, the Vishnu Mudra is used to describe the pattern for the sake of clarity. The pattern alternates nostrils after each inhalation like this: Exhale – inhale / change nostril / exhale – inhale / change nostril, etc.

Here’s how to practice one round of alternate nostril breathing:

Come into a comfortable seated position with your spine erect.
Form your fingers of your right hand into Vishnu Mudra by curling your index and middle fingers into your palm, straighten the ring and little fingers, and place your thumb against your right nostril.
1. Gently exhale and then inhale through your left nostril.
2. Close the left nostril with the ring finger.
3. Release the thumb. Gently exhale and then inhale through the right nostril.
4. Close that nostril with the thumb and continue with step 1.
In other words, repetition is done by alternating nostrils after each inhalation.
Begin practicing for two minutes and gradually, very gradually, increase to ten minutes. Avoid strain or force.

Breathing Ratio Variations for alternate nostril breathing: Take your time with these ratios. Never rush. Do not force or strain. Do not use breath retention if you have hypertension or other cardiac conditions.

The examples given are to the count of 4. This can be adjusted to 3, 4, 5 or 6 depending upon your comfort level. Count by silently saying Om 1, Om 2, Om 3, Om 4, etc.

Ratio of 1:1 – Develop breath control so that the inhalation and the exhalation are exactly the same length of time. Inhale for the count of 4. Exhale for 4. . Do not proceed until perfected.
Ratio of 1:2 – Double the length of the exhalation. Inhale for the count of 4. Exhale for 8. Do not proceed until perfected.
Ratio of 1:2:2 – Addition of breath retention. Inhale to the count of 4. Hold the breath for 8. Exhale for 8. Do not proceed until perfected.
Ratio of 1:4:2 – Inhale to the count of 4. Hold 16. Exhale 8. Do not proceed until perfected.
Ratio of 1:4:2:3 – Inhale 4. Hold 16. Exhale 8. Hold the exhalation 12. Do not proceed until perfected.

Note: Alternate Nostril Breathing was adapted and reprinted with permission from Julie Lusk’s books

Yoga Meditations: Timeless Mind-Body Practices for Awakening, published by Whole Person Associates, Duluth, MN
Yoga Nidra for Complete Relaxation & Stress Relief, published by New Harbinger Publications, Oakland, CA

Give Yourself Some Space

October 17, 2016 by Julie Lusk

Out for a walk the other night, I was stunned to see how groups of people were all looking at their phones instead of talking with each other, let alone noticing the brilliant sunset. Even the bikers were glued to their devices while riding their bikes. I was surprised that people weren’t crashing into one another. More folks were glued to their screens at the restaurant too. We all know that too many people text while driving – another recipe for disaster.

Living in a fast-paced 24/7 world, it’s easy to get overwhelmed. We’re pushed to work harder, take care of our family, and keep up with current events along with a constant social media stream. Expectations are high all the way around.

Pico Iyer, a lifelong travel writer says ““In an age of acceleration, nothing can be more exhilarating than going slow. And in an age of distraction, nothing is so luxurious as paying attention. And in an age of constant movement, nothing is so urgent as sitting still.”

His Ted Talk video is well worth watching. It will inspire you with ways to take back your time in ways that will replenish your body, mind and soul.

Why not take a few moments out right now? Here’s how …

Turn your phone, TV, radio and other electronic devices off for a while.
Focus your attention on the moment by breathing fully and mindfully. It is calming and refreshing for your nerves and it will light up your energy. Try out yoga’s ocean-sounding breath (ujjaya breath).
Blink your eyes a bunch of times till they water. The moisture will help your vision.
Yawn. It cools the brain, gives you a burst of oxygen, and refreshes your eyesight and hearing. If you’re lucky, you’ll catch some flies.
Take a “2-hour nap in less than 1o minutes.“
Give “The Inner Eye of Awareness Meditation” a shot.
Add your own ___________________________.
Bone up on mindfulness. It’s easy with this “Stop ~~ Look ~~ Listen” meditation.
You guessed it, practice yoga nidra – yogic sleep. It’s totally replenishing. Experience yoga nidra at a virtual class with Julie Lusk, author of Yoga Nidra Meditations and 5 more books and dozens of recordings.

The Essence and Magic of Mindfulness Meditation: What, Why, How and Where

July 6, 2015 by Julie Lusk

What is Mindfulness Meditation

Mindfulness is defined as the impartial awareness of ones inner and outer experiences practiced moment by moment.

Here is an effective mindfulness meditation exercise from Yoga Nidra for Complete Relaxation and Stress Relief, a book and audio set by Julie Lusk. Try it out and let us know how it goes. Your questions (and answers) are welcome!

B…R…E…A…T…H…E for Mindfulness *

This mindfulness meditation provides seven steps for practicing mindfulness with a twist of meditation. The word “breathe” will help you remember each step. Take your time to fully experience each of the steps before going on to the next.

Process

Breathe fully, slowly.

Release muscular tension.

Engage and Expand your awareness.

Alert to sounds, sights, and smells. Awareness without naming.

Think positive thoughts.

Here and now.

Enjoy the moment.

Why: Benefits of Mindfulness Meditation

Diane Poole-Heller reports that research has shown that the benefits of a mindfulness meditation practice helps develop all 9 functions of the brain’s prefrontal cortex. This happens by practicing 20 minutes daily for only 8 weeks.

ANS Regulation – Sympathetic and Parasympathetic Balance
Attuned Communication – felt sense of other’s experience
Regulation of emotions
Response flexibility
Empathy
Insight – self awareness
Fear extinction – GABA fibers to amygdala
Intuition – deep knowing
Morality

How, When and Where

Mindfulness can be practiced formally by closing your eyes and sitting up straight as in meditation for 20 or so minutes. This builds up your capacity for mindfulness while also developing your brain. It will lift up your energy and lower stress levels. Your productivity will improve, your emotional fuse will lengthen, and your ability to enjoy living is enhanced. Your whole day will go better, even in the midst of stress.

In addition, mindfulness can be practiced informally as well. This is when you practice moment-to-moment awareness during your day-to-day activities. To get started, simply shift your attention to whatever is happening while it happens. For example, impartially check in with sensations from your body (cool/hot, tense/relaxed, etc.), notice how you feel, impartially naming the mood you’re in, and noticing how your emotions are being expressed physically, and by becoming aware of whatever thoughts are taking place. Practically speaking, this is done by taking time, for example, at meals to really look at your food and consciously smell it, taste it, and chew it. Throw in some gratitude if you wish. Or, take a few moments to feel the sunshine, to feel the actual texture of your pets fur or listen to whatever sounds are happening – all in a non-evaluative and nonjudgmental manner. This also goes for noticing however you’re breathing and the level of tension or relaxation that’s present in your shoulders.

* Reprinted from Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk

Guided Mindfulness Meditations: Practicing Presence & Finding Peace CD

Julie eases your way into being more mindful with her clean, user-friendly, body-based, joyful approach. The net effect is calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness and a more balanced perspective. With repeated use, listeners become more fully attentive to what is happening right now, neither resisting nor clinging to each moment, but letting experiences come and go and be just as they are. This program offers a 5-minute track of training tips; a long (18 min) and a short (6 min) mindfulness experience; and ways to be more mindful informally during the day (4 min). (39 minutes total) Published by Health Journeys.

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Memory, Multitasking & Mindfulness

October 10, 2014 by Julie Lusk

How has your memory been lately? Is it easy to remember things that happened years ago but you have a hard time with what happened this past week? Can you remember what was for lunch yesterday? Do you get home from shopping and realize that you forgot to buy what you went after. Then there’s remembering conversations and what happened at meetings. Perhaps you’re starting to worry if your memory is starting to fail for real.

People like us regularly need to get more done in less time so we go online/watch TV/or work while eating. We talk on the phone and listen to music while driving. Perhaps go online to look something up and end up checking mail, reading some news, and looking at the weather forecast while there in the hopes of being efficient and to save time. We all do it, right?

It’s possible that multitasking may be a big factor in not being able to recall things.

Multitasking seems smart but it does not work in the long run. While it can be useful in rote tasks that require little intelligent brainpower, multitasking is detrimental in tasks requiring brainpower. It contributes to stress, wastes time, lowers productivity, and hurts short and long-term memory.

The brain is not capable of taking in and dealing with two different streams of information simultaneously. It is impossible for the brain to encode more than one stream of information fully into short-term memory at a time. Information will never make it into long-term memory if it does not go into short-term memory first. Either way, information cannot be recalled and put to use. This pattern contributes to forgetfulness, poor memory, and more stress.

From Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk

Solutions include:

Stay focused by doing one thing at a time
Don’t let yourself get distracted from the task at hand
Increase your brainpower, ability to concentrate, and improve your memory with
- Yoga Nidra – Info here
- Mindfulness – What it is and how to practice.
- Kirtan Krya, the Sa Ta Na Ma 12-minute meditation for memory improvement and to decrease anxiety and depression – Resources here
- Complete Yoga Breathing for clearing your mind, calming down, and increasing energy
- Guided Relaxation and its benefits here