parasympatheticnervoussystem

DEEP BREATHING FOR STRESS

Posted on by pennyjoliver

Hello Friends!

Welcome to “Yoga with Penny!”

This Christmas, give yourself an amazing gift. The gift of Deep Breathing!

Christmas will soon be here and with the hustle and bustle of the season our stress levels tend to rise. I thought a deep breathing exercise may help as it is the fastest way to effectively combat stress. What is  ideal is that we can practice deep breathing any time we may feel a little stress or anxiety coming on right where we are. Not just on our yoga mats!

Deep Breathing is considered a Super Stress Buster because it triggers our parasympathetic nervous system. Our parasympathetic nervous system is the physical state of rest and relaxation. It is responsible for changing our physical and emotional responses to stress. When this state is active our breathing is steady and our body has a chance to relax and heal. Our heart rate also decreases, our blood pressure drops, muscle tensions release and fresh oxygen circulates throughout our body. Dr Herbert Benson, a cardiovascular specialist discovered and coined it, “The Relaxation Response.”

Deep breathing also improves the functioning of our lungs and our lung capacity. Practicing Deep Breathing regularly, can expand our diaphragm muscle and the air pockets within our lungs. Our lungs can then clear away toxins and deliver fresh oxygen to our blood at a greater rate. With this oxygen boost, our body gets the oxygen it needs for proper cell function, energy, and boosts a whole array of other bodily processes.

Let’s begin by sitting comfortably wherever we may find ourselves. Closing our eyes, let’s focus on our breath.

Imagine that from the bottom of our seat we are inhaling into our body, all the precious air that is around us. Let fresh oxygen fill and rise our stomach like a balloon filling with air. It may feel funny at first but continue inhaling, up from your stomach, lower lungs, upper lungs, into your neck and mouth. Feel as though you are inhaling peace, calm and healing. When you are full of air, slowly and quietly release your breath. Starting at your mouth down through your lungs and from your stomach let tensions, stress and negativity release out of your body in your exhale. Repeat the process at least five times and longer for better results.

Incorporating deep breathing a few times a day into your schedule will keep stress and anxiety away and you will soon discover, is the gift that keeps on giving!

Thanks for joining me and we’ll see you next month!

Penny

For more Yoga, please visit @ https://www.halleluyahyoga.com

DEEP BREATHING MINI YOGA CHALLENGE (calm down)

Posted on by pennyjoliver

Breathe for health!

Deep breathing is the fastest way to stimulate your parasympathetic nervous system, which activates the relaxation response of your body. It’s necessary for your body to heal, repair and renew itself. Voluntary control of the breath shifts the autonomic nervous system from the “fight or flight” response to the calm parasympathetic state. This state positively affects the immune function, hypertension, asthma and stress induced psychological disorders. Long, deep, and slow exhales extending longer than inhales activates your vagus nerve too. New research has linked the vagus nerve to improved neurogenesis, BDNF, or increased brain derived neurothrophic factor output. The neurotrophic factor is like a super fertilizer for your brain cells! This repairs brain tissue and regenerates the body. They have also found that stem cells are directly connected to the vagus nerve. Activation of the vagus nerve  can stimulate stem cells to produce new cells, repair, and rebuild your very own organs.

As you practice this breathing technique on a regular basis, your muscles will relax and your anxieties will fade. The oxygen supply to your body’s cells will increase; this will help produce endorphins, the body’s feel good hormones. Want to increase the effects of deep breathing even more? Add a verse of Scripture to think upon.

The Spirit of God has made me, and the breath of the Almighty gives me life. Job 33:4

Long deep Breathing:

To begin you must first fully exhale to empty out your lungs. On your next exhale, breathe out slowly through your mouth while counting to five. Pull your belly in to engage your lungs to deflate. At the end of the fifth exhale, pause for two counts. Then inhale slowly with your mouth closed to the count of five. Expand your belly as you breathe in. Now close your eyes, relax, and repeat the inhales and exhales 5-10 times.

During your yoga workout, try to include deep breathing whenever you can. It will enhance your efforts, heal your body, and make you feel good!

HALLELUYAH!