Maybe you've come to the point in your life where stress is so consistent that you've forgotten what it would feel like to have a stress-free existence.
And perhaps you're one of the millions of people diagnosed with Chronic Fatigue Syndrome or an autoimmune deficiency due to the factors in your life. (By the way, there was no such thing as either of these diagnoses in medical texts 30 years ago...)
And then again, maybe you're just one of billions of people in this world who would literally pay for energy if you could get a shot of it in a bar.
But the incredible thing about all of this is that you actually don't need to pay anything to “get” the energy that you need to live, to be well, and to thrive. The energy you need is truly already inside of your body.
According to the ancient science of Yoga, there are simple breath exercises (known as Pranayama in Sanskrit) that can actually assist with the symptoms of general fatigue and – at least for me and many of my personal students – promote total health and wellbeing when complemented by an adequate diet, correct sleep and rest, and proper lifestyle habits.
The following are a few types of breath that can be practiced for one to three minutes daily. Please note that while these breaths can be practiced on their own, it is best to combine them with a 1-5 minute rest in Shivasana following pranayama.
The first breath is known as a Full Yogic Breath. It is simple and can be done just about anywhere. Begin this way:
1.Simply inhale deeply letting your belly go completely.
2.At the top of the breath, suspend the breath, just hold it briefly to calm the nervous system and flood the body with oxygen,
3.Then let the breath go, actively pulling your belly button back toward your spine and squeezing your abdominal muscles.
4.Hold your breath out at the bottom of your breath and make sure you are getting every last bit of air out of the lungs to remove excess carbon dioxide in the body while massaging the organs.
5.Rinse and repeat. :)
Then, after an appropriate rest and normal breath, try Kapalabati or Skull Shining Breath:
This particular breathwork is one of my favorites because I can actually feel the results of it immediately, and it can be done in the shower, in the car riding to work, or when I am cooking supper. Skull Shining Breath is one exercise that Amy Weintraub recommends in her book, Yoga for Depression. I have trained personally with Amy and have read many of her articles in Psychology Today as well as other prominent publications. This breathwork, Amy cites, is very effective for people with various
forms of depression. Because it is mood elevating and energizing, don't do this breath right before bed or if you are already feeling jittery.
To do Kapalabati Breath:
1.Inhale and exhale one normal breath.
2.Exhale forcefully through the nose, as if you were trying to blow a bug off the end of your nose while you are gardening. The belly button moves quite sharply back toward the spine.
3.The inhale will just come passively, you do not have to focus on it at all.
4.Continue to exhale in these short bursts through the nose for 3-11 minutes. *
5.Inhale when you are done, suspend the breath, and exhale completely and slowly through the nose. Do this several times.
And now would be a great time to lay down on your back, arms and legs out to the sides slightly. Cover your body with a blanket and your eyes with a lightly scented eye pillow. Just relax and breathe. And be.
This article was inspired by Siri Temple's e-book, Energy For Life: The All Natural Way to Beat Fatigue, Exhaustion, Brain Drain & The Blahs. To read more, see her website at [youryogalife.com].
Siri Temple is a Certified Yoga Teacher, Clinical Ayurveda Therapist, and founder of Yoga Life – Inspirations for Yoga, Aspirations for Life. You can inspire your own yoga practice and get one of her free audio courses on Cultivating True Health through Ayurveda & Yoga at her website, [youryogalife.com]
No comments:
Post a Comment