For Every Move you Make... there is a Breath you take...

[Oldfloss]

Hi there everyone, and huge thanks to those folk who replied with so much support and friendship.

Here I am again....

After a long sleep, with a few interruptions because of Mr OF's new medication!!! I started the day with my lovely self body-scan, which I posted about yesterday... and rose to meet the day gently and calmly.

Some very simple Yoga stretches.... helped loosen the body... somehow, those simple exercises serve to refresh and invigorate. Mine today...

The Best way to start your day...10 Minute Morning Yoga... this one is from Yoga with Adriene.

An hour or so spent with Mr OF sorting out his new medication and his current medication.... into the weekly boxes, did little to maintain the calmness but... I managed and handled things well.

How?

Well, by using some of the very tactics that we, or I, use in our running. Much has been written about breathing on the Running forums... and much has been discussed, the positives and negatives...nose breathing and mouth breathing. Generally the outcome is agreed ...breathe in the way that feels most natural for you and is giving you the comfort and confidence to run easily. But that is exercise related.

For my purposes here...I am trying to use my knowledge to find the best way to control the anxiety, whilst making sure that I am breathing correctly in any gentle exercises I am doing. My biggest problem when I am anxious is... I over breathe. ( Or hold my breath...duh) !

For anxiety,,,, there are so many techniques to help us breathe better... and for exercise...the rule for many is...inhale on relaxation and exhale during exertion.

So.. today.... some breathing work! The key word here, being...Gently.

Breathing tells our body things... if we shallow breathe, or breathe rapidly, that is a signal to our body that things are amiss. Yes, the Fight or flight response from yesterday's post.

But... if we are able to simply slow down our breathing and breathe a little more deeply, even for a short time... then we can reduce that stress response. Practised even for a short time each day can be really, really useful.

So, I am practising this, every time I feel that over-breathing is happening. For me, tapping my foot can help... the 1,2,3,4, I use in my running... it is familiar and friendly and seems to be beginning to work.

Now... nose or mouth... well.... here we go again...

Nose breathing certainly makes more sense for our body...as those in the know will tell us, we just use those bits that were intended to help us breathe, and not our neck, or shoulders, which were never intended to help us breathe and can get very sore... I can honestly vouch for that! It is strongly suggested too that nose breathing is really effective in combatting stress.... so...some simple relaxation breathing exercises.

The ones that spring to mind and one technique in particular that I use when I really feel I am about to lose control, is the Yoga alternate breathing and many many of you will know that one! The Nadi Shodhan!

You simply breathe out and then in through one nostril and then out and then in through the other! Practised gently and often can reduce the stress level wonderfully.

For me, more than meditative strategies right now... easy breathing is the way to go.

There are so many techniques that you have to choose the one that works best for you...

I use the 3...4...5 one... In for 3 seconds, hold for 4 and exhale for 5 seconds... gentle easy and relaxed.

My favourite at bedtime if I cannot settle and am simply focusing too much on my breathing... BOX breathing. It lowers my stress level, it calms me enormously and... it does focus the mind wonderfully!

You simply, and I picture the four sides of a box when I do it, Breathe in for four, hold for four, out for four and hold for four seconds.

If you are reading this.... these are my techniques which I have used in the past, they work for me... they are simply techniques I use, maybe not the best or the most useful, so for each of us, we have to find the techniques that are right for us.

I have been practicing my breathing throughout the day, trying not to, as we advise on our running forums, to overthink it at all. I have had a much more relaxed and calm day. I even did a spot of my water-colour painting too!

So a few links here... that I shall be using and that you may find helpful...and remember, that any exercise work we do here, will serve to make us fitter and stronger for whatever exercises we may be doing, walking running, cycling...etc. etc. Mind and body !

YWA

youtube.com/watch?v=klmBssE...(Not working as expected?)

NHS ...

nhs.uk/mental-health/self-h...

Okay.... that is me, posting for today.... keeping myself on track, hoping it may be of use or helpful to some folk too.

I intend to sleep well and I hope those of you, who have indicated that you are struggling a little with a few things right now will have a restful night also...

See you tomorrow .

Oldfloss xxx

[Bluebirdrunner]

Lovely YWA at the start of your day Floss.

I do enjoy doing the alternate nostril breathing technique, but haven't thought of doing it in 'normal life' only during a yoga practice. It does leave me feeling calm and relaxed, so is something to try anytime really. Maybe not in public...

Food or should I saw breath for thought in your post today.

Great techniques to use when feeling strressed or anytime really.

As Adriene says the breath always comes first.

Mr OF must be taking an array of new medication which must be confusing.

I shall try the BOX breathing tonight!

🌬xxx

[Oldfloss Administrator in reply to Bluebirdrunner]

Thanks for popping in and yes...breath for thought.I do love some of the shorter YWA...you can fit them in anytime!

The pills are endless!!! Truly!

Let me know how the Box breathing goes...I'm going to do it too!

X

[Bluebirdrunner in reply to Oldfloss]

I will. The foot tapping sounds like a good technique too.

[Oldfloss Administrator in reply to Bluebirdrunner]

Did you do it... did you sleep? x I did..until 8 o'clock!

[Bluebirdrunner in reply to Oldfloss]

I slept well thank you, out like a light, always tired after a 💙 day.

Yoga with Adriene before bed helped too I think, we did some breath of fire, and plenty of deep breathing. 🧘‍♀️🙏

I'm glad you had a nice long sleep.

xxx

Breath of Fire is not suitable for everyone. (just checked)

[skysue16]

Thanks for the link OF - I am yet to really get hooked by yoga, perhaps need to go to a class and learn correct techniques. Love the breathing ideas - I have used box breathing at school with the children (there are you tube videos with simple visuals to help them focus 😊).

[Oldfloss Administrator in reply to skysue16]

I am glad you have replied and say this... because today's links are very much focused on some yoga for those who may not be fans right now...which I wasn't really.... but I do appreciate it now.

Yes some great videos out there... for breathing aren't there? I love the fish tank one too ! I hope you may pop in later and check out my next post? x

[skysue16 in reply to Oldfloss]

I will 😊👍

[CBDB Administrator Graduate Gold]

Lovely! Breathing, we think we know how to do it, it is so easy, until we realise there is a whole world of breath work out there for all sorts of states of being.

I recently finished reading the book BREATH by James Nestor, and I found it quite enlightening. What struck me the most is that stretching chest and flexibility in upper body also flexes your lungs, creating a larger lung capacity.

(That book was also the one that introduced me to the 5 Tibetan Rites)

Here is an intro video of him:

youtu.be/f6yAY1oZUOA(Not working as expected?)

[Oldfloss Administrator in reply to CBDB]

Thanks for this.... I am going to be taking a look at that book! yes... so much information and when we start to look, things we had no idea of...!

I am going to be mentioning the Tibetan Rites in my post today... so will be using all your useful links!

[CBDB Administrator Graduate Gold in reply to Oldfloss]

💚💛🧡😘

[Oldfloss Administrator in reply to CBDB]

I love a new book! x

[Oldfloss Administrator in reply to CBDB]

Ordered..on kindle!

[ToothPickJafah 30D Graduate]

Thank you so much for this post Oldfloss!

I find focusing on my breathing really helps calm the turmoil in my bowels, especially when I’m having a flare up and there’s endless cramps and spasms.

Actually, I’m currently doing breath work as I’m typing this as I have an upset tummy and waiting for painkillers to kick in 🙈

Lots of love and hugs sent your way! 🥰🖤🙏xx

[Oldfloss Administrator in reply to ToothPickJafah]

This all sounds positive. Using techniques to try to ease the symptoms...I hope your pain is easing now x

[ToothPickJafah 30D Graduate in reply to Oldfloss]

Pain has almost gone now so I’m definitely on the mend for now. Just need to be extra careful about my food intake, I’ve slacked a bit recently 🙈 will have to be strict for a while now!xx

[Oldfloss Administrator in reply to ToothPickJafah]

Just take care xxx