Stress Management

It teaches us to breathe fully and completely using the maximum capacity of our lungs. 

The three parts are abdomen, diaphragm and chest/clavicles. 

The key when practicing this 3 part breath is to follow our own rhythm. 3 part breath by itself can be an effective breathing technique to activate the parasympathetic nervous system (rest and restore).

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How to practice it:

You can practice this technique sitting down, standing up or laying on your mat. Today let's explore this technique from the ground.

You will need an area where you can lay out your mat. Once you are lying down, you might be able to really feel the breath moving through your body as it makes contact with the floor.

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1. Come to lie down on your back with the eyes closed, relaxing your face and your body. You can keep the legs outstretched or bend your knees and bring the soles of your feet to your mat if that's more comfortable. If you bend your knees, let them rest against each other.

2. Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.

3. Begin to inhale and exhale deeply through the nose.

4. On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.

5. On each exhale, expel all the air out from the belly through your nose. Draw your navel back towards your spine to make sure that the belly is empty of air.

6. Repeat this deep belly breathing for about five breaths. This is part one.

7. On the next inhale, fill the belly up with air. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.

8. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine.

9. Repeat this deep breathing into the belly and rib cage for about five breaths. This is part two.

10. On the next inhale, fill the belly and rib cage up with air. Then sip in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart centre in yoga), expand and rise.

11. On the exhale, let the breath go first from the upper chest, allowing the heart centre to sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.

12. Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.

13. Continue for about 10 breaths.

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Tips:

As you breath in and out imagine you are moving like the waves in the ocean. Imagining that with the inhalation your torso rises up like the waves and when you exhale the water returns down to the body of ocean.

About this technique:

• This very versatile technique can be practiced sitting down, laying on the back or standing up
   

How to practice:

• Inhalation and exhalation both are the same length

• Breathing in and out through the nose

• Yogi breath (starting on clavicular, thoracic and abdominal) on inhalation using the constriction of the throat creating a sound similar to the waves in the ocean

• On exhalation release air from the abdomen, thorax and clavicules.

• This is one round

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Considerations

Pauses in between inhale and exhale as long as the inhale and exhale (avoid pauses if a heart disease is present or if the person practicing is pregnant)

Benefits

This technique is very beneficial in and out of asana practice (movement practice) helping the person practicing to lower the levels of anxiety, releasing feelings of irritation and frustration calming the body and mind.

​How to practice it:

• From a comfortable sitting posture on the ground, on a chair or bed. Keeping in mind that this technique is performed in your own individual and natural rhythm

• On the right hand finger positioned in the vishnu mudra (little finger and ring finger together, pulling down the middle finger and index finger towards the palm, leaving the thumb up) or “surfers” gesture (pinky and thumb up and the rest of the fingers towards the palm.

• Leaving the left hand into the lap or knee

• Begin with the inhalation through the left nostril by closing the right nostril with the thumb of the right hand. Try to inhale using the 3 part breath: clavicular, thoracic and abdominal.

• Keep full retention as you close the left nostril with the pinky or ring finger; with the option to stay on the pause for longer holding onto the right nostril while you hold if you wish.

• Release the right nostril and exhale completely relaxing the shoulders, lowering the rib cage down and drawing the belly inward

• With the option to hold your breath as you hold closed both nostrils

• When you are ready through the right nostril take a deep 3 part breath in

• At the end of you inhalation hold the right nostril; with the option to keep hold of both nostrils for a short retention

• Release when you are ready smoothly the air from the left nostril on exhalation

• With the option to hold your breath as you hold closed both nostrils, keeping a void retention

• continue this sequence for a few rounds making sure you end on exhalation from the left side once you are ready

Considerations

• Avoid this technique if suffering from serious heart conditions

• Avoid the holding if high blood pressure or pregnant (its ok to practice without the retentions of breath)

• Mental disorders

• Peptic ulcers

Benefits

• This technique nourishes the entire body through an extra supply of oxygen.

• Establishes a calming rhythm to the brain and heart, increasing stability and vitality

• Balancing the sympathetic and parasympathetic systems.

• Regulates the metabolism

Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Repeat steps 1 to 3 until you feel re-centered.

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Box breathing can be useful in many situations such as:

• It can help you cope with panic and stress when feeling overwhelmed. Counting helps to take the focus from the panic-producing situation enabling you to handle and control your response.

• Helps you to sleep when you are having insomnia.

• Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.

• Helps you refocus when you are having a busy or stressful day.

• Eases panic and worry.

• Keeps you calm while preparing for the day.

• When making a big decision.

• Lowers blood pressure and decreases Cortisol — a stress hormone — which can improve your mood.

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Tips for Box Breathing:

• If 4 seconds is too much, you can start with 2 or 3 seconds to help you start practicing.

• Count the seconds in your head if it is hard to find the beat.

• Ensure you are comfortable. It is easier to focus on your breath when you are relaxed and in a comfortable position.

If you already have pain in your neck or elsewhere, talk to your doctor before you start. You will feel some tension in your neck muscles when you stretch. But you shouldn’t have pain. If you do, stop right away.

These are general stretches for the wrists and arms. Stretching may help prevent arm problems such as carpal tunnel syndrome. Do not do any stretch or movement that is uncomfortable or painful.

EFT is deeply rooted in some teachings from Chinese medicine including acupressure points. It is well known how triggering some of there points can lead to physical healings but there’s also evidence on the impact around our mental / emotional wellbeing.

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Working with these acupressure points is like peeling an onion, getting rid of the rotten or dirty outside layers in order to get to the beautiful tasty parts of the onion that will help us make a delicious meal. Or more commonly compared to, it can be like a unsticking a sink.

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Learn more about EFT / Tapping in this blog.