3 Great Ways to RestorePositive Energy
3 Great Ways to RestorePositive Energy
Hello Lovely Folk
Finding peace is not so much about avoiding the chaos. It's building your inner resources, resilience and capacity to create your own calm amidst the chaos.
With three major surgeries between January & April, quiet deep nasal breathing benefitted me greatly. It calmed my stress responsewhilst working & studying with health challenges & significant pain.
As busy professionals we spend disproportionate time with our foot on the accelerater. Physiologically more so if you're a midlife woman.
All I ask is should any of these breathing tips peak your interest, please write down a regular time, day and place you choose to try these.
Be that rare individual committed to improve yourself just 1% each day. It's such a powerful mindset to have and retrieves you from even the darkest corners of life.
Change for the better does take time but -
As Thomas Edison said 'I have not failed, I just found 10,000 ways thatwon't work. Attempt 10,001 could be your lightbulb moment too !
Good luck and remember that I'm here for you.
Your feedback helps me to better support you.
Boost Performance with Breath Holds
Practice breathing in and out through your nose.
On the nasal outbreath, pinch your nose & hold for 3,2,1, then release.
Continue to breathe through your nose until you resume normal breathing
Then repeat this same nasal outbreath pinch and hold for 3,2,1.
Repeat this exercise only once nasal breathing feels calm again,
Practice these breath holds 2-3 x daily over a 60 minute time frame
Why this Matters
This exercise improves your CO2 tolerance with huge benefits:
- Reduces air hunger during intense exercise
- Stabilises the nervous system when you feel under threat
- Releases more oxygen from blood cells into muscle, reducing fatigue
So you can remain physically and psychological calm.
Make it Easy
Try habit stacking this with watching TV, cooking dinner.
As your CO2 tolerance improves, try these breath holds when out walking.
Find your Calm through Nasal Breathing
Breathing through your nose is a game changer because it increases areally important gas called Nitrous oxide.
Better still, try light low slow nasal breathing. As though gently vibrating afeather with your nose.
Why this Matters
Breathing slow deep & quietly:
- Boosts nitrous oxide gas
- Calms our overactive nervous system.
Most chronic diseases are associated with loss of nitric oxide production
It's worth re learning how to breathe through your nose as:
- You did as a baby and as Nature intended
- All animals, including our Easter lambs (above photo).
Make it Easy
Practice breathing through your nose when:
- Sat in one place for an extended period of time
- Going to bed
Breathe Easy with Tongue & String
Place your tongue on the ridge behind your upper teeth
This opens your airway so that when you Breathe through your Nose it
Gets more Oxygen to the lungs
Regular practice over time, builds muscle memory,
So it comes naturally
Imagine a string on top of your head pulling you up straight
Your chest is now able to take in more air
Why this Matters
With age and stress we develop stiffer airways and the capacity of our lungsreduces by up to a litre. Declining progesterone levels add to this problem during menopause.
Make it Easy
- Washing your hands
- Sat in traffic
Bonus tip
Do you snore or wake with a dry mouth?
You are probably breathing through your mouth.
If you breath hold or are sleepy during the day, consider being assessed by your GP for conditions including sleep apnoea.
If your nose is congested, consider purchasing nasal strips to wear at night.
Discourage mouth breathing at night by applying myotape.
