3 BREATHING TECHNIQUES TO ALIGN MIND & BODY

Breathwork is the easiest, fastest (and probably cheapest) way to align our mind and body—it’s one of the best tools we have in our arsenal against stress. It has the power to combat internal and external triggers. The goal of wellness programing is to help clients create and maintain alignment between their mind and body. When the mind and body are aligned, we are more alert to triggers and more aware of stress when it begins to creep into our peaceful and balanced states of being. When our mind and body are aligned, there is an enhanced awareness that occurs, and subsequently, we’re empowered to do something about stress before it affects us. When we are aware in this way, we can reduce the impact of stress, redirect it, or even prevent it altogether. The more stress is managed, the better we are at handling situations that cause unwanted behaviors and bodily reactions. We manage our emotions, we manage uneasiness, and we can manage physical reactions like heart palpitations, uncontrollable shaking, hyperventilation, and even high blood pressure.     Learning to use our breathing to help us cope and overcome stressful situations is a vital lesson and byproduct of Tai Chi, Meditation, and Yoga. Practicing the core basics of the tool of breathwork can help us grow emotionally and work our way back to stable mental health. Below are three basic breathing exercises to learn:  Box breathing, Descending breathing, and Body scan breathing. Each of these exercises taps into our alpha (relaxed state) and beta (focused state) brain waves, enabling us to turn on the parasympathetic parts of our nervous system when most needed. Imagine being strong enough to "turn off" your reactions to triggers and stress. You can with daily practice! (See attached pdf down below for more detailed instructions) BOX BREATHING Box breathing is one of the fastest structured ways to grab your mind’s attention and reconnect your conscious awareness with the present moment. It's good for calming nerves and anxious thoughts. (3 – 5 repetitions recommended)

DESCENDING BREATHING Descending breathing is another structured method for “grounding” – a way to regain present moment awareness. Descending breathing  helps realign your mind and body by slowing your heart rate toward a more restful state; one that mirrors a state you achieve during sleep. It's good for preparing for bed. People often fall asleep before making it to the third repetition. (2 – 3 repetitions recommended)

BODY SCAN BREATHING Body scan breathing is probably the most popular structured breathing method. Often used during meditation and yoga, body scan breathing helps calm nerves or helps prepare people for sleep, but it also helps bring users into a state of heightened concentration; producing a full-body reconnection between mind and body boy progressively relaxing and releasing tension throughout various body parts, you are releasing stress that you didn’t know was there.  Its good for calming and sleep prep, but excellent for grounding one fully into the present moment, changing mood and state; and ultimately, preparing for meditative exercises like visualization, introspection, prayer, and universal unity. (1 – 2 repetitions)

(see attached pdf for more detailed instructions)