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Simple Breathing Exercise

Simple Breathing Exercise

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Hey…got a minute?
For today’s Energy Shot I invite you to try this simple breathing exercise
4-7-8 breathing.

And seriously, I timed myself and it only took me 55 seconds
to do the whole thing!

We all know the benefits of deep breathing…

for our body:
deep breathing calms anxiety
it releases stress
it slows the heartbeat
it lowers blood pressure
it helps keep the immune system strong

for our mind:
deep breathing connects mind and heart
it brings us back to center
it helps us feel grounded
it quiets our mind
it allows us to disengage from distracting thoughts
it brings clarity and calm

So I hope you’ll take a minute and try this out:

Sitting down with your back straight
place one hand on your belly
and the other on your chest

Your belly should push your hand out when you inhale
and your belly should go in as you exhale.
This is a healthy way to breathe as it is from the diaphragm,
the way a baby’s belly naturally expands as he/she inhales.

Place the tip of your tongue on your upper palate,
on the ridge right behind your two front teeth, and
try to keep it there throughout this exercise.

Next exhale with an open mouth to let all the air out.

Now you’re all set up and ready to begin.

The next part is easy, it goes like this:
inhale quietly through your nose for a count of four
hold the breath for a count of seven
and exhale strongly to the count of eight making a
whooshing sound, and pushing out as much air as
possible for the last 3-4 counts. Pursing your lips helps,
because remember you are still holding the tip of tongue
on roof of your mouth.

Repeat three more times for a total of four breath cycles.

Dr. Andrew Weil (renown holistic health expert)
who prescribes this for his clients says to do this at least
twice a day, but never more than four breath cycles at a time.

He says doing this consistently over time can
Lower heart rate and blood pressure
Improve digestion
Eliminate insomnia
Relieve anxiety
and calls it a “natural tranquilizer for the nervous system”

WOW!
It’s simple, quick & easy to do, and can make powerful changes.

Don’t you just love how our bodies respond to simple, natural
methods so effortlessly?

 

Fall Courses Coming Up!
~ Only time offered in 2019 ~

 

Ten Ways to Simplify Your Life

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Ten Ways to SImplify your lifeThese days a chorus of thousands has taken up Henry David Thoreau’s advice to “Simplify, simplify.” And for good reason. Few among us would deny our lives are too complicated and filled with too much stress.

Simplicity is about eliminating clutter – from your mind, your home, your relationships and your lifestyle. Following are ten ways to begin.

1. Get a clear idea of what you want your life to look like. This picture will help you discover what you must eliminate.

2. Let go of projects, roles or self-imposed obligations that take up time and keep you away from what you really want.

3. Say ‘No’ to what you don’t want in your life. Say Yes to what you do want.

4. Schedule “break” days for yourself where you don’t do anything but what you really want. Don’t cancel them.

5. Make a “to do” day and get all those chores and errands done in a single day.

6. Create space. File away or toss out; give away, sell or trade.

7. Make and return phone calls only during certain hours.

8. Shop only when you have to. Question your purchases. Consuming less is good for the planet, too.

9. Ask for and accept help. Delegate chores. Hire work done when possible.

10. Remember to breathe, to ground yourself and be physically present.

Simplifying means making choices that will improve the quality of your life.

*Bonus* A gratitude list will help you discover what really matters to you. Let’s start a list together! Join the conversation down below in the comments section! I’m looking forward to seeing what you are grateful for!

 

Author’s content used under license, © Claire Communications

Got Clarity?

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Got Clarity?Got Clarity? Replenish with your own mini-retreat!

One of my husband’s very favorite things to do is lie on a beach with no schedule to have to conform to (isn’t that everyone’s?). This isn’t always feasible, since we have busy schedules and live in the desert of southern Utah. So last week I took him to Jamaica for his birthday, and for six days, that’s what we did- enjoyed the beautiful Caribbean water and weather with no phones, computers, or agendas to stick to. Ahh…it was heaven!

It got me thinking…why don’t I add little mini-retreats like this into my life on a more regular basis?  Well, I mean without the amazingly clean smell of the ocean air, the sand between my toes, and meal prep all taken care of for me.

But I can still derive some of the benefit of big get-aways like this by finding ways in my everyday life to retreat and renew. Here is my list I came up with of things I can do to replenish my soul when my cup is nearing empty-or hopefully before! As you read through it notice ways that you can create a retreat yourself, without spending a ton of time or money, and without even leaving your own home if you don’t want to.

1. Visit a local art museum. Are you familiar with all the local talent in your area? I know I’m not, and would like to be. I’ve definitely calendared this for next month.

2. Take your camera and a notebook and go explore a part of your city that you have never really explored (as long as it’s safe). Take pictures, and journal about what you’ve discovered. Doesn’t this sound fun? I’m SO doing this!

3. Go to an afternoon matinee –all by yourself!

4. Spend a day in the garden, or the container pots, or community garden, or any other way to get your hands in the earth

5. Re-connect with an old friend over lunch –Who is the first person that came to your mind? Call him or her.

6. Go for a hike. Even an hour or two of one-on-one time with Mother Nature can reap huge relaxation rewards.

7. Plan a day off just to read! I tend to have several books partially read in different rooms throughout my house. Hmm..imagine taking a day to finish all those up and start new ones!

8. Do a media fast for a few days or even a week. Turn off all input—TV, radio, stereo, newspaper, internet, and see what amazing insights are there in the peacefulness for you.

9. Get a massage –it’s especially great if you know a massage therapist who does house calls. Be sure to follow that with down-time.

10. Take a long bath – add some candlelight, bath salts or essential oils, and relaxing music.

11. Spend a day doing what you love, not what you feel obligated to do. Give yourself permission to put your to-do list away for a day and enjoy yourself with no pressure to get something done! Don’t worry, you’ll probably get twice as much done the following day.

12. Take a class:  self-defense, cooking, dance, zumba, yoga, tai chi. Try something new you’ve always wanted to do.

I hope these suggestions spurred some ideas for you, and that you will follow through on giving yourself a mini-retreat often. Remember that when you take ‘retreat time’ it is a gift to yourself and to those around you. We bring our best selves to the world when we are replenished, refreshed and relaxed!  After all, it’s the pauses between the notes that make the melody beautiful.

Breathing Exercises

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Breathing ExercisesIn the last post, we saw how how important breathing is. In fact, the American Medical Students Association website says Using and learning proper breathing techniques is one of the most beneficial things that can be done for both short and long term physical and emotional health. Read more

Just Breathe

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Think breathing techniques are just for childbirth? Think again!

We take breathing for granted. We don’t even have to think about it. But if we do think about breathing, if we use our breath purposefully, we gain energy and calm, and we combat stress, confusion, even disease. Read more