Breathe Your September Stress Away
Feeling stressed can have a significant impact on the way people breathe. The breath becomes shallow and rapid, and concentrated in the upper part of the lungs only. Over a long period of time, such breathing patterns can have a detrimental impact on physical and mental health. To counter this habit, the ancient Ayurvedic practice of Pranayama is one of the most powerful tools of self-care we have available to us, to help control the panic and calm the nerves in all of life situations.
Pranayama entails a series of special breathing techniques to facilitate both relaxation and energisation. These techniques are central to Ayurveda – a system of medical treatment developed in India over 5,000 years ago. COMO Shambhala Expert, Lisa Manser, has revealed two powerful Pranayama practices to counter anxiety and quash stress. Read on to find out more !
Basic breath awareness
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Lying on your back, with your feet flat on the floor, place your hand on your abdomen and breathe normally. At this point you don’t have to do anything; just observe the rise and fall of your breath and be aware of any tension you might feel.
Then, start to consciously make your breathing as relaxed and smooth as possible. You can take a slight pause between each inhale and exhale, if this helps.
Bring your attention to the movement of your body: you will notice the way your abdomen is expanding and contracting with the rise and fall of your breath.
Try to actively expand the abdomen on the ‘in’ breath and contract the abdomen on the ‘out’ breath to support the natural breathing process.
Continue for another six to 12 breaths
Sitali Pranayama (The cooling breath)
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Settle into a comfortable seated position, ensuring your back is straight and your shoulders are relaxed.
Close your eyes and take in a few natural breaths
Open your mouth and form an ‘O’ shape
Form a straw shape with your tongue by curling in each side towards the centre
Inhale through your tongue
At the end of your inward breath, bring your tongue back inside your mouth and exhale slowSitali Pranayama (The cooling breath)ly through your nose
Repeat for 8 to 12 breaths Sitali Pranayama (The cooling breath)