Discover how transforming your gut health can revolutionize your overall well-being in unexpected ways. Explore the profound connection between your gut and brain, where the integrity of your microbiome holds the key to mental clarity, emotional resilience, and immune strength. Learn simple daily steps to support this vital pathway, from incorporating probiotic-rich foods to mindful eating and stress-reducing techniques. Uncover the hidden impact of breath and fascia on your digestive system and realize that healing is a journey comprised of small, powerful steps. Embark on a path to reclaim your vitality and feel the lasting change in your mood, energy, and immune strength.
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In this phase of life, I am discovering the profound wisdom and power that lie within. I am embracing the gifts of menopause and the journey of transformation, recognizing that each step—no matter how challenging—brings me closer to my authentic self. I invite you to join me in this exploration of Hagitude, where we honor the beauty of transitioning into wise womanhood. Let us walk this path together, where the ancient whispers of folklore meet our modern experience, and where we find that healing is not about fixing what’s broken but remembering who we truly are.
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The Art and Science of Breath: Unlocking Wellness Through Conscious Breathing
Respiration is indeed the cornerstone of life, the rhythmic dance that sustains all bodily functions. Without it, the intricate machinery of our body grinds to a halt. The air we breathe is not merely oxygen; it's the life force that fuels our energy production. Breath, in essence, is life.
Oxygen, the quintessential nutrient, takes center stage in this symphony of existence. Yet, it's disheartening that many breathe shallowly, utilizing only a fraction of their lung capacity. The untapped potential lies in the conscious act of breathing, a practice that intertwines health, awareness, and a profound connection between body and mind.
Swami Rama, in his enlightening book "Path of Fire and Light," encapsulates the holistic benefits of conscious breathing: "Control of the breath leads to health, an increase in strength and energy, good complexion, increased vitality, the growth of knowledge, and the extension of the life span." Small adjustments in our daily ritual of breathing, performed over 20,000 times a day, can usher in a cascade of positive effects.
The Breathing Landscape: A Self-Check
To understand your breathing pattern, place one hand on your chest and the other on your abdomen. Inhale deeply several times and observe which hand moves the most. Most people, inadvertently, use chest muscles for breathing, forgetting the natural diaphragmatic breath they were born with.
Infants and small children naturally engage their diaphragms for breathing. Unfortunately, many of us transition to chest breathing as we grow, a less efficient method that can lead to tension and anxiety. The reciprocal relationship between breath and mind makes chest breathing synonymous with the fight or flight response.
Moreover, chest breathing can influence body image perceptions. Diaphragmatic breathing, which naturally expands the abdomen, might not align with societal expectations. Tensions build, limiting diaphragmatic mobility and fostering reliance on chest breathing. This can result in chronic muscle tension in the chest and abdomen.
Efficiency in Breathing: Diaphragmatic vs. Chest
Efficient breathing is not just about oxygen exchange; it's a dance that the heart and lungs choreograph. Diaphragmatic breathing, especially in the upright position, is remarkably efficient. It aids in thorough blood/gas mixing, reducing the workload on the cardiovascular system.
Research suggests that diaphragmatic breathing, by increasing suction pressure in the thoracic cavity, enhances venous return of blood, reducing the load on the heart and improving circulatory function. Conditions like high blood pressure of unknown origin respond favorably to a daily regimen of diaphragmatic breathing.
Conscious Breath: A Gateway to Self-Awareness
Turning your breath into a conscious habit awakens a heightened awareness of your body's signals. It fosters better feedback loops for understanding dietary needs, the benefits of physical activity, and an increased awareness of emotional states and inner self-talk.
Why Breathwork Matters:
Stress Reduction: In a world characterized by constant stressors, breathwork provides a natural and accessible way to activate the body's relaxation response, mitigating the harmful effects of chronic stress.
Improved Mental Clarity: Conscious breathing techniques can enhance focus, concentration, and cognitive function. This makes breathwork a valuable practice for those seeking mental clarity and heightened awareness.
Emotional Regulation: The breath serves as a bridge between the body and the mind. By mindfully regulating your breath, you can influence emotional states, promoting calmness, and reducing feelings of anxiety or agitation.
Enhanced Physical Performance: Athletes and fitness enthusiasts incorporate breathwork to optimize performance, increase endurance, and promote efficient recovery.
Immune System Support: Deep, diaphragmatic breathing has been linked to improvements in immune function, bolstering the body's ability to ward off illness.
Here are exercises to bring awareness to your breath and body:
Diaphragmatic Breathing (Deep Belly Breaths):
- Find a comfortable seated position.
- Inhale deeply through your nose, allowing your abdomen to expand.
- Exhale fully through your mouth, contracting your abdominal muscles.
- Repeat for several cycles.
Box Breathing (Square Breathing):
- Inhale for a count of four.
- Hold the breath for a count of four.
- Exhale for a count of four.
- Pause for a count of four.
- Repeat for several rounds.
Alternate Nostril Breathing (Nadi Shodhana):
- Sit comfortably with your spine straight.
- Use your right thumb to close your right nostril.
- Inhale through your left nostril.
- Close your left nostril with your right ring finger.
- Exhale through your right nostril.
- Inhale through your right nostril.
- Close your right nostril.
- Exhale through your left nostril.
- Repeat for several cycles.
Mindful Breathing:
- Find a quiet space to sit or lie down.
- Focus your attention on the sensation of your breath.
- Observe the natural rhythm of your breath without attempting to control it.
- If your mind wanders, gently bring your focus back to your breath.
Intestinals:
- Lie on your back, placing hands on your abdomen.
- Inhale slowly through your nose, expanding the belly.
- Exhale through your mouth, pulling the navel in and up.
- Feel your inner organs getting a massage, promoting peristalsis and oxygen exchange.
As you become comfortable with these exercises, aim for 200 conscious breaths a day, gradually increasing to 500 or even 1,000. The more you integrate conscious breathing into your daily routine, the more it becomes an unconscious, natural act.
This is a simple breath exercise with an essential oil which Dr. Joleene Anderson shares with us from our FREE TRANSCEND & TRANSFORM 28 Days to Renew, Revitalize, and Realign Journey
In conclusion, the breath is a silent orchestrator of well-being. It guides us to a space where physical, mental, and emotional harmony converge. So, step into the world of conscious breath, explore its various forms, and let the rhythmic cadence of your breath guide you to a state of profound well-being.
Suggested Reading:
- "Conscious Breathing" by Gay Hendricks, Ph.D.
- "Science of Breath" by Swami Rama, Rudolph Ballentine, M.D., and Alan Hymes, M.D.
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Discover the wonders of essential oil diffusing in our latest blog post. Essential oils are concentrated extracts from plants that offer a range of therapeutic benefits. Diffusing these oils allows their aromatic compounds to be inhaled, promoting physical and mental wellness. There are different types of diffusers available, from ultrasonic diffusers that disperse a fine mist of water and oils to nebulizing diffusers that directly release pure essential oil into the air. The benefits of diffusing go beyond pleasant scents, with potential advantages such as stress reduction, improved sleep, enhanced focus and concentration, respiratory support, and mood elevation. To make the most of diffusing, choose high-quality oils, personalize your blend, dilute mindfully, consider your environment, and maintain your diffuser regularly. Let the symphony of scents guide you on a journey of relaxation, focus, and rejuvenation.
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What do you think of when you hear the word “self-love?”
Do you think of someone who is selfish, self-centered or egotistical?
Or do you imagine someone who is healthy, vibrant, wise?
“Often, we are reluctant to promote self-love mostly because we confuse it with selfishness. Since we are humans, we ought to have a healthy love for ourselves; it is from this fount that love flows out to others.” ~ Mason Olds
As I continue to travel around our sun, I have come to realize that love truly does emanate from within. When we feel love for another or a situation or a place, that love is a reflection of the love we carry within. We have opened to it, releasing it thus allowing for its reflection.
Unfortunately, we have attached conditions to love:
if you do ____________then you will receive love.
if you have __________ then you will be loved by others.
Our educational system trains us that when we do something well we will be recognized and rewarded. If we don’t do well, we are less than.
Our society idolizes singers, actors, politicians who “do important things” and are therefore “loved.” What you do seems to determine if you are worthy of love.
Is this true?
What is love?
Love is…
… being tucked in with a kiss every night.
… when actions speak louder than words.
.. happily doing the chores so she can study at evening class.
… making your own sunshine.
These images and notes regarding the little things and times when we feel love are so simple and so deep. Love doesn’t take an earthquake, just a simple gaze, thought or action freely given from an open heart.
How do we keep our hearts open?
Start with the practicing the little things, such as:
- Find the joy in simply opening your eyes in the morning.
- Relax around the driver in front of you – whatever they do… leaving their blinker on, going too slow.
- Embrace the weather – sun, rain, wind or snow.
As we realize these “things” are not ours to control we can mindfully create a practice and training to remain open with all the little things right in front of us each day. As we practice on the little things we create a natural set point of being open. Therefore, this is where we naturally feel into when the big things occur.
The two-year anniversary of my son’s death at the hands of a drunk driver is approaching. Because I have made it my practice to relax and learn to love what is, I can honestly share that throughout processing this ordeal and the subsequent court case, I have remained open. Open to the love I hold within for my beloved son. Open to accepting our new reality. Open to the capricious court proceedings. Open to being held by others.
When anger and injustice wanted to rear their heads, I could feel that they could close my heart. If knew if I closed my heart I would be disconnected from the beauty, love and joy of what was, what is and what will be. This love comes from within me and if I shut it off, I would only be harming me. I was hurt enough, so I choose to remain open and in the flow of love.
I am the source of my love. The love I give and the love I receive.
I have learned that grief is another facet of love. The deeper you love someone or something, the deeper you will grieve. And both are beautiful and necessary.
Do you desire to feel love?
Start within, with the little things. Build your practice to create your setpoint of an open heart and you will have the skills to navigate your experiences remaining open.
Love comes from within and is reflected back to you by the people and events around you. Polish your inner mirror and reflect the beauty, love and joy you hold within.
It does help to have tools and a community in which you can simply show up as you are – without judgment and are seen, heard and held yet not fixed. The fixing of you is only for you, your work, inner work.
As you learn to love yourself unconditionally, you will see the world around you with an open heart and deeply know that self-love is true love.
♥♥♥
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