Controlled breathing can help you meditate and do wonders for reducing stress.
Meditation begins with controlled breathing.
Meditation and breathing are one of the eight limbs to achieving yoga. Yoga is an enlightened perspective or outlook. Although the Western version of yoga focuses on the postures, any real yogi would say that is only done to train the body so you can sit in meditation. There are eight limbs according Patanjali, considered to be the sage of how to understand and do yoga. One of the most powerful limbs was considered to be controlled breathing or what is called in Sanskrit as pranayama. For centuries yogis have used controlled breathing to access a meditative state both of which promotes concentration and improves vitality.
Controlled breathing allows you to access meditation.
I would like to share with you a powerful technique I learned that you can use to start or even as you meditation practice. You can sign up for my Creative Mindfulness Stress Reduction Course which will put all of this together for you.
You sit upright, wrap your thumb around the index finger and the rest are spread out. Close your eyes and focus your attention at a spot in the center of your forehead. Begin inhaling to the count of five, hold for three and then exhale for the count of five, once again holding for three before you inhale. I guarantee if you try this simple breathing technique, and there are more advanced ones that I teach in my Meditation Training, you will be amazed how powerful it is.
Controlled breathing has been shown to reduce stress, increase alertness and boost your immune system.
Science is just beginning to provide evidence that the benefits of this ancient practice are real. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder and improving the immune system. It does wonders for enhancing concentration and focus.
We now understand the role stress plays both in weight gain and illness. That’s why it is so important to learn how to do this. In fact, you can also use it anytime you feel stressed during the day. Just taking a few deep breaths can bring on the relaxation response on at will.
Consciously changing the way you breathe appears to send a signal to the brain to adjust the parasympathetic branch of the nervous system. This slows down the heart rate, digestion and promotes feelings of calm reducing the release of harmful stress hormones like cortisol.
When you take slow, steady breaths, your brain gets the message that all is well and activates the parasympathetic response or relaxation response.
This is a no brainer and it can really do wonders to improve your well-being.
I have created a powerful course, Creative Mindfulness that teaches all of these techniques and helps you to make meditation easy. I cannot think of a better gift to give to you!
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