Breathing Remedy For Anxiety

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In Today's Email:

• Breathing Techniques For Anxiety: 4 simple ways…

• Positive News Of The Day: $40K Surprise…

• Food For The Soul: Ayurvedic Almond & Fig Milkshake…

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TODAY'S LEARNING
Breathing Techniques For Anxiety

1. Belly Breathing or Diaphragmatic Breathing

Breathing too shallowly can restrict the diaphragm's range of motion, which can cause dyspnea or anxiety. In addition to making you feel tense and apprehensive, shallow breathing can cause your nervous system to go into "fight or flight" mode.

Here’s how to practice diaphragmatic breathing, according to stress and insomnia specialist Julia Kogan:

Place one hand on your stomach and the other hand on your chest. Imagine that your stomach is a balloon that you are filling by extending it and gently deflating by squeezing the muscles in your abdomen.

Inhale slowly through your nose for two counts. As you breathe in, your stomach should rise. The inhalation ought to be gentle and calm. Instead of taking everything in on the first count, picture filling your nostrils over the slow count of two.

Breathe out three slow breaths, even more slowly than before. (Pursing your lips may help.) As you do so, you should feel the balloon in your stomach deflating. The hand that is on your chest should stay largely still.

"After gaining comfort with this exercise, the individual can gradually extend the duration of their inhale and exhale," advises Kogan. "Even those with various medical issues that may cause difficulty breathing can benefit from starting with a two-second inhale and a three-second exhale,” the expert advises.

2. The Humming Breath

Sattar, whose book Breathe covers 33 breathing techniques, recommends the humming breath for anxiety.

“The humming breath, or bhramari pranayama, is a technique that combines breath and vibration to ease tension in the body and mind,” she says. "The breath itself activates the parasympathetic nervous system and tones the vagus nerve, while the vibrations within this practice help recalibrate what's overactive in the body." Any time of day is an excellent time to practice it.

According to Sattar, here's how to practice the humming breath:

Sit comfortably or maintain a straight back while standing.

Inhale deeply through your nose for a minimum of five seconds.

Shut your mouth and hum until you run out of air, mimicking the sound of "hmm."

Repeat five to seven times.

3. Pursed Lips Breathing

Pursed lip breathing calms you down and increases the amount of oxygen in your lungs, giving you more control over your breathing when you're out of breath.

The American Lung Association offers the following instructions for practicing pursed lip breathing:

Inhale using your nostrils.

Breathe out with pursed lips as if you were going to blow out a candle. Make an effort to exhale more slowly than you inhaled.

Five to ten repetitions should be done; if you start to feel dizzy, stop.

4. Breathing in 4-7-8

This exercise can help instantly relax your nervous system. It was developed by Andrew Weil, M.D., the founder and head of the Andrew Weil Center for Integrative Medicine at the University of Arizona. This exercise can be performed in a sitting or a lying position.

Dr. Weil suggests practicing 4-7-8 breathing as follows:

Grasp your tummy with one hand and your chest with the other.

Breathe out slowly and deeply from your abdomen and count to four.

Breathe in for seven counts.

Let out a breath for eight counts. By the time you reach the number eight, try to exhale completely.

Up till you feel at ease, repeat three to seven times.

Before continuing with your day, take a few minutes to sit and become aware of your body's and mind's experiences.

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About: Mindfulness is an evidence-based method for reducing stress, enhancing resilience, and maintaining mental well-being. Even short meditations and breathing techniques can turn a bad day around, ground us in the present moment, and help us approach life with gratitude and kindness.

In the Eastern world, the powerful healing benefits of proper breathing and meditation have been known for generations. In the Western world, however, the awareness of these techniques are still relatively new.

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TOGETHER WITH GUNDRY MD
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POSITIVE NEWS OF THE DAY

Starbucks Workers Raise Over $40K for Beloved Barista After Her Car Was Burglarized…

Recently, hordes of West Virginia college kids who “couldn’t afford a cup of coffee” shelled out five dollars to help a motherly Starbucks barista buy a new car.

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FOOD FOR THE SOUL
Ayurveda Recipes: Almond & Fig Milkshake

Figs' sweet succulence makes it a natural tonic for restoring energy and vitality. Rich in ojas and sugars, they are useful for rejuvenation after hard labor or child birth. They clean the mouth and remove foul taste.

Unlike chilis that ignite a short-lived metabolic flare-up, almonds nourish a deep, slow burning metabolic fire that simmers with lasting warmth. Almond's hearty fuel will sustain you through a long workday. Their mild stimulating qualities keep you warm even as the thermometer starts to dip in Autumn. Almond protein also supports muscle growth, and are an especially valuable protein source for vegetarians.

Ingredients

1 c ALMOND MILK

1/2 c FIGS

Instructions

Use fresh figs or soak dried figs overnight. Puree figs and almond milk in a blender until smooth, creamy, and richly satisfying.

Optionally add fresh ginger. Other variations include fennel seed, cinnamon and even sesame seed.

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