Calming, Cooling Breathing

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In Today's Email:

• Calming, Cooling Breathing: Exercises to feel calm and relaxed…

• Positive News Of The Day: Forgotten job goes viral…

• Food For The Soul: Coconut & cilantro pancake…

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TODAY'S LEARNING
Calming, Cooling Breathing Techniques

Coherent Breathing

This is a simple breathing technique that requires you to complete five full breaths every minute.

Sounds difficult, but there is an easy way to ensure that you’re doing it correctly.

We have found this technique to be effective and usable wherever you are – at work, home, or out in the community.

How to do it: 

1. Count to five while taking a nose-based breath.

2. Exhale through your mouth while counting to five.

3. Until you feel more at ease, repeat steps 1 and 2 for a few minutes.

Stress reduction and increased heart rate variability are two benefits of coherent breathing. According to a study, it can also lessen the symptoms related to depression.

Equal Breathing

Equal breathing is a fun technique that can be used anywhere, but it is most commonly used in yoga practices.

The exercise requires you to make your inhales and exhales the exact same length.

This keeps your breathing steady so that you don’t become overwhelmed.

How to:

1.Inhale and exhale through your nose.

2. Choose a number and count to it while you breathe in and out. This allows you to know your breathing is equal. You can also choose a word to think of while you’re breathing in and out.

3. Natural breathing involves a small pause between breaths, so feel free to add this in before each exhale.

4. Continue for five to 10 minutes.

As you can see, equal breathing is similar to coherent breathing exercises. However, you can tailor how long you breathe in and out for.

You shouldn’t choose a number too difficult as it will be harder to maintain. Focusing on ensuring that your breathing is equal will take your mind off of a stressful situation.

Sitali breath

Another yoga practice now, sitali breath helps to lower your body temperature and keep you in a relaxed state of mind.

It focuses on slightly extending your breathing but not so much that will become uncomfortable.

This technique requires you to only breathe in through your mouth.

How to:

1.Sit comfortably and stick your tongue out. Curl the edges up so that they are touching each other.

17Sitali breath

2. You can purse your lips instead if you cannot curl your tongue.

3. Inhale through your mouth and exhale through your nose.

4. Continue this breathing exercise for five to 10 minutes.

If you don’t know how to curl your tongue, you can still use this technique.

Pursing your lips instead of this still works, although the technique might not be as effective as if you were to use the original premise.

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TOGETHER WITH BEVERLY HILLS MD
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POSITIVE NEWS OF THE DAY

FOOD FOR THE SOUL
Ayurveda Recipes: Coconut & Cilantro Pancake

Shake things up and experiment with Coconut & Cilantro Savory Pancakes. These are unlike your average run-of-the-mill pancakes. Sprinkled with chewy coconut and bright cilantro. They're impossible to resist!

Appropriate for any meal of the day, Coconut and Cilantro Savory Pancakes are made with sour idly batter. They are similar but thicker than crepe-like dosas. A traditional Indian dish, this variation was happily discovered in Pune, India where it is called "Coconut Uttapam." It's impossible to study Ayurvedic cooking without an Indian dish or two- your taste buds will begin to understand the complementary dance of the six tastes, thrill at new flavors, and ways of making delicious, healthy food. Coconut & Cilantro Savory Pancakes are an excellent addition to your repertoire of cooking!

Ingredients

1/4 c BASMATI RICE

1/4 tsp BLACK PEPPER

1/4 c CILANTRO

1/4 c COCONUT FLAKES

1 tbsp COCONUT OIL

1/4 c MUNG BEAN

1/4 tsp SALT (MINERAL SALT)

4 c WATER

Instructions

1. Use the rice, mung bean and water to make an idly batter.

2. Heat large frying pan. Add coconut oil to the pan. When it melts, pour 1c of the idly batter into the pan to make large, fluffy pancakes. If you've made pancakes before, you know what to do! Wait until bubbles form on the edges of the pancake, flip it and cook the other side. Remove when they turn a golden brown.

3. Garnish with cracked pepper, a sprinkle of salt, coconut flakes, and cilantro. For more satisfying feel, add shredded cheese as well.

In India, these pancakes come with spicy chutneys made of coconut, cilantro, and chili. Feel free to experiment with different chutneys as sauces.

MEME