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The Key To Breathing Greater Vitality Into Your Life

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Here is a powerful technique that you can start to apply right away to improve your vitality, wellness, and success.

The word Inspire means to motivate, energize, and also to breathe. Our breathing and our state of motivation have a synergistic relationship. When we are breathing well and oxygen is flowing freely throughout our entire body, we can feel more energized and motivated.

In spite of our awareness that breathing well feels good, is healthy and helps us to be more productive, modern people are chronically poor breathers. Most of us have a habit of breathing more shallowly and rapidly than is beneficial. It is a habituated pattern that we don’t often question, or consider changing.

These breathing patterns are often as a result of the body’s response to stress. You may know that this is the fight, flight, or freeze response to perceived threats in our environment. On a physiological basis the body is preparing to do what it needs to in order to stay alive. We produce adrenaline and other chemicals and we begin to breathe more rapidly and shallowly, to be prepared to react quickly. This type of response is normal, healthy and beneficial, but not when it is happening many times on a daily basis or constantly for some people. In an emergency this state of hyper-arousal is useful, yet when it becomes habitual it can have a negative effect. On the level of our nervous system this is a state of dysregulation vs. a state of regulation.

 

mindfullness breathing

 

Most of us know that breathing better would be beneficial, but we have yet to change, or we just don’t know how. To make this positive change we need more than just awareness. We also need motivation and an effective way to create this new habit. In a moment you will learn a technique to consciously regulate your nervous system to a state of greater calm by practicing mindfulness of your breathing. When practicing this technique your body will feel better and it will feel more alive. This felt-sense of aliveness occurs as more oxygen, which is synonymous with life, gets delivered to each of your forty trillion plus cells! This sense of wellbeing will provide added motivation; as your body likes to feel good!

 

mindfullness breathing

 

Mindfulness means paying attention to your experience. In this case you will be paying more attention to how you are breathing. The goal is to retrain your system to breathe naturally.

The following technique can be easily remembered with the acronym B-R-S which stands for Breath, Relax, and Sense. Here are the three steps:

Breathe – Inhale slowly in a full and natural way through the nose, relaxing the muscles in the torso area so that the ribs can expand like an accordion. This feels more like being breathed, than forcing the breath. Raise your shoulders towards your ears slightly on the inhale.

Relax – Exhale while lowering your raised shoulders. Allow the exhale to be a letting-go breath; as you release any tension in the shoulders and in the rest of the body.

Sense – Feel into the body, or place your awareness on the slight sense of heaviness as you released your shoulders. Keep some of your attention in the body as you begin the next inhale.

Repeat this cycle for approximately two minutes. If one cycle of an in and out breath takes you ten seconds, then you will have six cycles per minute, or twelve cycles in two minutes. Try this technique several times a day to begin building this healthy new habit.

Set the intention of using any stress inducing event as a trigger to practice mindfulness breathing. For example, the sound of a siren going by, or a car alarm going off could be used. This way you will be using those things that normally induce a stress reaction as triggers to practice this mindful, calm-inducing response. Soon you will be responding to red traffic lights with the same calm and sense of wellbeing that you now get from green lights.

Be well.

Brad

 
Brad Maybury teaches mindfulness practices, helping clients connect more deeply with their body and gain greater calm, vitality, and wellness! Those with symptoms of anxiety, stress and trauma go from surviving to thriving.

Visit his site to learn more: http://www.traumarecoveryresources.com/newsletter

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8 Ways to Take Care of Yourself Every Day

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8 Ways to Take Care of Yourself Every Day

Self-care is a term that gets thrown around a lot lately, to the point where it’s easy to ignore or blow it off as some kind of “buzz word”. But, it’s so much more than that, and when you are willing to take self-care seriously, you might just start to see how much easier it will be to get through each day. (more…)

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The Top 8 Most Important Things in Life

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The Top 8 Most Important Things in Life

It is easy for people to speculate and debate about the most important things in life. You have probably heard that “the best things in life are free” or that “love is all you need”, but what about what are the most important? What do you really need in this life in order to find contentment and fulfillment? (more…)

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The Practice of Ho’oponopono Can Clear Stress and Negativity from Your Life

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Ho’oponopono

One method of reducing stress that you may not have heard of before is the Hawaiian practice of Ho’oponopono. Many of us deal with some level of stress on a regular basis. While it is almost impossible to get rid of stress completely from your life, there are many effective ways to reduce it. Too much stress can cause a variety of negative health issues, these include:

  • Heart disease
  • Headaches
  • Nausea
  • Depression
  • Anxiety
  • Diabetes

Ho’oponopono originated in Hawaii, and translates directly into English as “correction” or “to make right”. The practice focuses on reconciliation and forgiveness by using an affirmation to clear the mind of any negative thoughts and stress.

The benefits to someone who practices Ho’oponopono regularly are:

  • Reduction of stress
  • Improvement in physical and mental health
  • Improved relationships with others
  • Control over emotions
  • A happier/more positive life

How Does Ho’oponopono Work?

Ho’ponopono does not require much teaching or practice, yet it is powerful for getting rid of bad memories or feelings. Ho’oponopono is a simple practice that allows you to release negativity that is being held within you. It also sends out the desire for reconciliation into the universe. This is achieved by using just four easy steps. The steps of H’oponopono are:

1. I’m Sorry: In life, it can be very easy to feel like the victim. We are often quick to blame other people or other circumstances for our own negative thoughts. In reality, you are in control of your thoughts. You are responsible for the negative feelings that have manifested inside. It is not always easy to admit that you have allowed your consciousness to introduce those negative thoughts – and that you have believed them. By saying sorry, you are recognizing that you are responsible for the negative thoughts or emotions that you might have. Apologizing to yourself has a powerful healing power and will help you to move on with your life.

2. Forgive Me: Once you have said that you are sorry, forgiveness is the next natural step. Don’t think so much about who you’re asking to forgive you. Instead, focus on the feeling of genuine remorse as you ask for that forgiveness.

3. Thank You: Gratitude has the power to completely change your outlook in life. Thank a friend, thank yourself, thank the universe or God or whoever you want to. The more that you are grateful, the more things you will have to be grateful for. Get into the habit of being more grateful every day.

4. I Love You: There is perhaps nothing more powerful in the world than the power of love. It doesn’t matter who the words are spoken to as long as the feeling behind them is genuine. Love yourself, your body, the air that you breathe, the world around you and all of the people in it. The power of love has the power to heal and banish any negative thoughts and stress from our lives.

Ho’oponopono

Why is Ho’oponopono So Powerful?

I’m sorry. Forgive me. Thank you. I love you.

So, what makes these simple affirmations so powerful?

You will probably agree that the four healing affirmations of Ho’oponopono are all positive things. When you can don’t have to convince yourself of that, and you just naturally “know” it, it is easier to push away negative thoughts and block out stress by filling yourself with love and gratitude.

Making Ho’oponopono a Habit

Because the affirmations of Ho’oponopono are universally accepted, anyone can put them into practice and allow them to change the way that they think and feel. Whether you use the affirmations as a daily reminder to yourself, or you focus on each of the four areas individually in order to rid yourself of negativity, they can make a big difference in your life. Stress will always be there and ignoring it will only make things worse. By recognizing that no other person or situation has control over your thoughts, you can feel more confident in getting rid of any negativity and stress that might be affecting you.

Start by realizing the importance of self, and how your negative connotations toward others or toward external factors could be controlling you more than you think. Once you start looking inward instead of outward, you can start to re-gain control over which thoughts you choose to listen to and which thoughts you choose to ignore. Always remember, the power to clear away stress and negativity starts from within.

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