| Have you ever been in a situation where your mind | | | | One: Watch The Breath |
| has been so cluttered and full of "things to do" that you | | | | Sit comfortably, close your eyes and become aware |
| feel overwhelmed and scared? Maybe you have to | | | | of how you are breathing. Don't change your breathe, |
| give a presentation at work and feel anxious in | | | | just be present and observe the movement of air in |
| speaking in front of your colleagues. | | | | and out through your nose. |
| Fear and anxiety creates stress. When you are | | | | Allow your breath to find its own natural rhythm and |
| stressed you fail to produce your best. If you continue | | | | continue to listen and observe your breathe for two |
| to worry, your work suffers, your health may | | | | minutes. |
| deteriorate and you find it difficult to relax and be | | | | When you practice this tip, at first you may find it hard |
| happy. | | | | to concentrate on your breathe. Don't worry. |
| Learning how to recognise and manage your stress | | | | Whenever your mind wanders, or you lose |
| levels is essential to help you achieve your life goals | | | | concentration, just return to observing your breath. |
| and heart desires. | | | | Two: Diaphragmatic Breathing |
| The practice of Yogic breathing exercises offers you | | | | You can practice diaphragmatic breathing lying down |
| a way to move through your worries and anxieties | | | | on your back on a comfortable surface, sitting |
| and manage your life in a more peaceful and balanced | | | | comfortably in a chair or even standing up. Place one |
| way. | | | | hand gently on your upper chest, the other hand on |
| As a yoga teacher, I regularly see students report the | | | | your belly. Relax your belly and chest. Keep your |
| benefits of using the yoga breathing exercises they | | | | mouth closed. Breathe in through your nose and feel |
| learn in class when they feel stressed or unsure of | | | | your belly, rising up expanding, then feel the ribcage |
| themselves; for example, before supervision with their | | | | rising and finally the upper chest. As you exhale, feel |
| Team Manager, meeting new people or planning a | | | | the belly sink down. |
| Family Celebration. | | | | Practice five to seven rounds of diaphragmatic |
| Your breath is your connection to life and is the | | | | breathing then slowly open your eyes, be still for a few |
| essence of yoga. Learning how to use your breath | | | | moments till you feel ready to gently re-engage with |
| correctly helps and supports you to use your energy | | | | your day. |
| more effectively. As you learn how to establish control | | | | Three: Lion Roar. |
| and balance over your emotions you gain more out of | | | | Although not technically a traditional pranayama |
| your life. | | | | exercise, the Lion Roar is a firm favourite breathing |
| Known as pranayama, yogic breathing practices form | | | | exercise with my yoga students to release frustration |
| the core of yoga. There is a saying in yoga that it is | | | | and the build up of anxiety and stress. |
| not the number of years lived which determines the | | | | Sit or stand comfortably, scrunch your face up, like a |
| length of your life, but the number of breaths taken! | | | | dried prune. Open your eyes look upwards; open your |
| Therefore it is essential you breathe correctly to | | | | mouth, stretch out your tongue and Roarrrrrr like a lion. |
| reduce your stress levels. | | | | Repeat until you feel powerful, calm and in control. |
| The following yoga breathing exercises are amongst | | | | Next time, you feel stressed, overwhelmed and have |
| the ones my students regularly say give them the | | | | loads of things to do, choose one of the above |
| maximum benefit in releasing stress and tension. They | | | | breathing practice tips and feel the difference it makes |
| are simple to do and can be practiced anyway, | | | | to your life. You will feel less stressed, relaxed and |
| anytime of the day you wish to feel calm and focused. | | | | more able to manage your life successfully. |