Anti-anxiety Breathing

In Today's Email: 

• Kapha-Balancing Recipe: Red Lentil Lemongrass Soup...

• Yoga Pose Of The Day: Sirsasana...

• Simple Breathing Techniques to Reduce Anxiety...

Picture of The Day 

How Breathing Affects Your Anxiety

How we breathe can set off a cascade of physiological responses that either heighten pleasure or agitate the nervous system. Stress alters a person's breathing pattern. When feeling apprehensive, people often breathe rapidly and shallowly, using their shoulders rather than their diaphragms. When our breathing becomes incredibly shallow and quick, our nervous system upregulates and makes us tense and uncomfortable. The relaxation response can be then induced by slowing down our breathing. When we breathe gently, the body's natural stress-fighting mechanism is activated. Hence, the state of your breath can drastically affect how you feel. 

Simple Breathing Techniques to Reduce Anxiety

Stress and anxiety can be reduced by utilizing certain breathing techniques, sleep can be improved, and lung disorders can be treated more effectively. Some methods do indeed provide instant relief. Numerous meditative traditions rely heavily on breathing techniques due to their ability to calm both the body and the mind. Leverage the methods that work best for you and apply them to daily practice to reap the benefits of deep breathing.

Nirvana Pranayama

Nirvana pranayama is said to reduce anxiety and negative responses by altering activity and connectivity in brain parts responsible for managing emotions, paying attention, and being completely present. Begin as you breathe deeply, but don't hold it for too long; doing so will make your heart race. If you do it slowly, your breath will last longer. Take 2-3 seconds to breathe in as you reach your maximum intake rather than holding it. Then, as you exhale, feel yourself calming down. Slow down and focus on the exhalation phase as you exhale unhurriedly, completely. Increase the amount of air you exhale. Take a deep breath and try again. Now, with every breath, move your lips slightly and then release your breath.

Anapanasati

Anxiety and other mental health issues have responded well to Anapanasati along with other health benefits including - reducing blood pressure, enhanced communication between the two sides of the brain, and a lowered heart rate. Anapanasati involves concentrating on the breath, letting go of distractions, and noticing how your body feels. Focus your attention on the breath and the body. Focus on the rise and fall of your abdomen as you breathe in and out. If your mind wanders, gently bring it back to focus on the sensations of breathing. Be mindful that fresh air changes your body and thoughts. Try repeating "Om" and let your mind and body adapt to the sound's frequency.

Lion’s Breath

You'll feel instant ease in the tension in your face after completing this stress-relieving breath work, which mixes facial stretches as well as deep breathing. As you sit for the lion's breath, your posture will resemble that of a sitting lion, therefore referring to the name of this technique. To perfect lion breathing, sit on your knees. Place your hands in front of you with the tips of your fingers facing towards you as you lean slightly forward. Make as wide a finger spread as you can. Do a nose inhalation and follow it up by spreading your tongue out in a long, downward motion toward your chin. Now exhale firmly while moving the breath across the tongue's root and create a deep "ha" sound from the center of your abdomen. Take a few breaths normally before you take another lion’s breath.

Nadi Shodhana

Shodhana is Sanskrit for "purification," while nada means "channel or flow". Therefore, the main goal of Nadi shodhana is to balance the system as a whole while cleansing and purifying the subtle pathways of the mind-body organism. Reduced blood pressure and heart rate are two physiological changes that can be induced by channel cleaning breath. It decreases blood levels of stress chemicals and anxiety. Adopt a strong, tall stance as you sit with folded legs. Rest your left hand on your knee. With your right hand’s thumb, close your right nostril and breathe deeply through your left nostril to fill your chest. Now, block your left nostril with your ring finger and exhale. The next few phases as you practice will bring that strength from your lower abdominal region back up and relax as you go.

😇 POSITIVE NEWS OF THE DAY!

It is time for humanity to unite and warmly welcome the newest island to the planet, Home Reef Island. The new land gradually grew up until 6 acres of volcanic rock had cemented when an underwater volcano in the southwest Pacific Ocean awoke on September 10 and started seeping lava out of its cone. In the history of volcanology, Home Reef has erupted three times, creating an island each time. The first washed away, and the second created a small island, but this latest one appears to be more promising.

Yogi Of The Week

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Kapha-Balancing Recipe: Red Lentil Lemongrass Soup

As we transition from summer to fall in the Northern hemisphere, we begin to enter what Ayurveda considers Kapha season—the time of year that the qualities of Kapha increase in our environments, as well as in our bodies. Kapha tends to be cold, damp, heavy, and sluggish—qualities that may also be exacerbated by the holiday season, especially if they are full of sweet treats and heavy meals.

If you are feeling these qualities begin to accumulate in your body, it’s a great time to start incorporating more Kapha-balancing foods—foods that bring warmth, stimulation, and a sense of lightness to the body and mind!

Ingredients:

Lemongrass Paste

-Makes ⅔ cup

-2 tablespoons sunflower oil

-¼ onion, chopped

-2–3 stalks of lemongrass with ends trimmed and tough outer layers removed

-1 inch peeled ginger root or ½ teaspoon ginger powder

-¾ inch peeled turmeric root or ¾ teaspoons turmeric powder

-½ Thai red chili, stem removed

-1 small kaffir lime leaf, vein removed (or 1 teaspoon lime zest and ½ teaspoon lemon zest)

-2 cloves garlic

Soup

-2 tablespoons ghee

-4 tablespoons lemongrass paste

-¼ teaspoon of mineral salt

-1 teaspoon pippali powder

-2 plum tomatoes, peeled and chopped

-⅔ cup red lentils

-4 cups water

-2 tablespoons lime juice (or to taste)

-4 tablespoons cilantro (or to taste)

Directions:

Lemongrass paste

In a blender, combine the sunflower oil, onion, lemongrass, ginger, turmeric, chili, lime leaf, and garlic. Blend to a thick paste. Alternatively, you can do this with a mortar and pestle if you have the time and patience!

Red Lentil-Lemongrass Soup

In a medium saucepan, warm the sunflower oil or ghee over medium-low heat. Add the lemongrass paste, salt, and pippali powder. Sauté until fragrant (about 30 seconds). Stir in the tomato.

Add the lentils and water. Bring to a boil, then reduce heat and simmer uncovered for 10 minutes or until lentils are soft. The lentils will lose their shape and become somewhat mushy. Add the lime juice and cilantro to taste. For a creamy consistency, you can purée with an immersion blender. Serve immediately and enjoy!

Kapha can garnish with julienned mustard leaves for even more of a digestion-boosting kick.

Vata and pitta can add some cool nourishment with coconut milk or fresh plain yogurt.

Pose Of The Day: Sirsasana (Headstand) 

Regular practice of Sirsasana is an ideal way to calm your nervous system and reduce anxiety. It helps calm your mind, improves blood flow and oxygenation to the brain, and enhances creativity. To begin, put your forearms on the ground and get down on all fours. Cup your palms and interlace your fingers. Lengthen the sides of your neck down as you lower your head to the ground. Your back of the head should be in the cup of your hands, and your crown should be on the ground. Gently, lift both of your feet off the ground while exhaling. Maintain a vertical stance and work on bringing your thighs as close to one another as you can without swaying or falling.

Meme

NAMASTE ❤️

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