Book Review #27
Do you want to reduce stress, make better decisions, improve digestion, sleep better, improve stamina or heal from emotional trauma. The answer to all of these may lie just in "Breathing"!
Stuart Sandeman's personal journey healing from the loss of a loved one led him to learn breathing traditions like Chinese Qi, India's Prana, Egypt's Ka, Hebrew nefesh/ruah and Greek psuchē/pneuma. With Dr. Norman Rosenthal, his research helped understand fascinating breath techniques that seem mystical but make scientific sense.
Our Nervous System is made up of Central, Peripheral and Autonomous Nervous System (ANS). ANS is controlled by your unconscious mind and manages all internal organs. The way you breathe influences your ANS and makes you move between 2 states: Sympathetic (active handling threats, dangers & stress) and Parasympathetic (rest handling rest, digest, repair). Modern life's high stimuli (10+ hrs daily screen time) makes us over-activate the Sympathetic state and struggle to sufficiently rest, digest and repair ourselves
Here are some great breathing techniques
- First & foremost, always breathe through your nose (even when talking) and make sure to activate your diaphragm in the process
- When in stress BREATHE IT OUT. Breathe in thru your nose for a count of 4, feel your belly rise. Hold your breath for a count of 4, staying calm. Breathe out through your mouth for a count of eight. Repeat until you are relaxed
- The 4-7-8 technique to fall asleep. Gently place your tongue-tip behind your front teeth. Breathe in through your nose for a count of 4. Hold for a count of 7. Breathe out through pursed lips, keeping your tongue in place, for a count of 8. Repeat for 10 rounds or more
- To digest food properly before a meal, breathe in through your nose for a count of 5. Breathe out through your mouth for a count of 15. Repeat 5 rounds
- INFINITY BREATHING for emotional health. Start a 5 min timer. Breathe in through your nose for 3 seconds. Without pause, release your breath for 3 seconds, thru your nose. Without a pause, breathe in again. When the timer rings, drum your hands on your knees making humming sound. Repeat the drumming/humming for 3 rounds. Return back to the infinity breath practice for another 5-min round. If emotion bubbles, let it flow and let go
- Before making big decisions make sure both right and left nostril breathing are balanced. Breathe in thru your left nostril for four. Breathe out thru your right nostril for four. Now breathe in thru your right nostril for four. Breathe out thru your left nostril for four. Repeat several times
- Deliberate breath-holding can help body's defense mechanism against oxidative damage
Research shows the greatest indicator of lifespan isn’t genes, diet or exercise but lung capacity and respiratory health. So take control of your breath to take control of your life.
As a Sudarshan Kriya practitioner, I endorse this book whole heartedly.
#bookreview #wellbeing
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