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Deep Breathing: A Great Health Trick

Deep Breathing:  A Great Health Trick

I learned how to do deep breathing about thirty years ago while watching the PBS program, “Lilias, Yoga, and You.” This half-hour yoga class was taught by the sweet-spirited Lilias Folan and featured the expected lotus, fish, and shoulder stands familiar to anyone who’s explored this form of exercise. The thing that has stuck with me down through the years, however, has been the breathing and relaxation techniques she taught. I still use these methods when I need to relax, such as when I have to get a blood test or can’t sleep. Here are some tips for getting started.


1. Sit in a relaxed pose, either on the floor or in a chair. Focus on your breath for a few moments as you breathe normally.

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2. Now inhale through the nose to a slow count of four. Envision your lungs filling up from your belly to your collarbones. At the top of the breath, pause a split second before exhaling to a count of four. Let the air out from the collarbone back down to the belly, and squeeze the abs a bit to make sure it is all out. (If this is easy for you, you can extend the exhale to the count of six or even eight.)

3. Now take a moment to pay attention to how that breath made you feel.

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When breathing deeply for relaxation, the technique of paying attention to how you feel is all important. Look for pockets of tension in your muscles. Places where tension settles can be anywhere, but the shoulders are of course a common place. If you sense tension here, make a conscious effort to let those shoulders drop. Pay attention to the muscles of your face and tell them to relax as well.

Lilias used to teach us to breathe in energy and breathe out tension. Then she would talk us through a wonderful sequence of progressive relaxation, starting with the feet and working muscle by muscle up the body. Learning to do this can make getting to sleep easier. It can also help a person be able to tell when they are tensing up somewhere in the body. Progressive relaxation is also used in self-hypnosis.

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I never got into thinking of yoga as anything more than physical exercise, but the stretches do make you feel great. However, I feel knowing how to breathe and relax is a skill that has served me well for many years, and I urge everyone to learn it.

References:
Folan, Lilias. Lilias! Yoga Gets Better with Age
Allman, Brian. Self-Hypnosis; The Complete Manual For Health And Self-Change

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Barbara Wood is a writer and educator living in the Missouri Ozarks.

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Published on July 15, 2019

10 Simple Strategies to Make Your Life Better Starting Today

10 Simple Strategies to Make Your Life Better Starting Today

Habits are an important part of the direction you take your life, and — as I’ll share with you shortly — there are certain daily habits you can adopt right away that are guaranteed to improve your life.

Think back to when you were just six or seven years old…

At that age you probably didn’t have many habits. But, as the years went by, you picked up more and more good and bad habits.

You may not have thought about it before, but habit forming never really stops.

That’s why it’s never too late to change your habits and transform your life.

So, if you feel burdened by your bad habits, start kicking them into shape by replacing them with these 10 positive, life-changing strategies:

1. Go to Bed a Little Earlier and Wake up Earlier 

Starting tonight, get yourself to bed 30 minutes earlier than usual. And, then make sure you get up tomorrow morning 30 minutes earlier, too. This small change can have a BIG impact on your day. 

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Instead of furiously rushing in the morning to get ready for work, the extra time will give you a golden opportunity to start your day off on the right note. You can drink a smoothie while sitting on your porch, spend 10 minutes exercising and stretching, and still have time to read a few pages of an inspiring book.

2. Be Grateful for the Good Things in Your Life 

Setbacks and obstacles are inevitable in life. But, with a positive mindset, you’ll be able to overcome most of these. And, when you do, you’ll boost your self-confidence. 

This is something you can definitely be grateful for. 

However, if worst-case scenarios are playing out in your life, then sometimes, to stay strong, you’ll need to keep your mind on the good things that are happening to you. For example, your relationship with your partner might be crumbling, but your career is continuously getting stronger. It’d be easy to feel downtrodden and miserable about your relationship problems —  but, it would be much healthier to keep your mind and gratitude on these things that are going well, such as your career.

3. Drink Water All Day Every Day 

I’m sure you’ve heard the advice of drinking at least eight glasses of water a day, but are you following that advice? If not, you’re robbing your body and mind of essential hydration. 

With the right amount of water intake a day, you’ll be amazed how good you feel — and how good you look!

4. Take 15 Minutes to Set Goals for the Day, and Then Tackle Them One by One 

This strategy will put your life into a new stratosphere! And, it’s very simple to do. 

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Simply spend 15 minutes in the morning (either at home or at work) planning what you need and want to achieve during the rest of the day. Once you’ve listed your tasks, the next step is to put them into order of priority. 

For instance, you have three things to do: catch up with your emails, write a project update, and prepare a briefing for your CEO. It’s best if you put these in order of importance. In this example, your emails can probably wait until you’ve created your CEO brief and updated your project documentation.

5. Turn Off Your Cell Phone (or Put it on Airplane Mode) When You’re Focusing 

A 2012 study found that even looking at a cell phone or feeling it vibrate in your pocket can significantly distract focus and reduce your ability to complete complex tasks.[1]

It’s no surprise really, as our thoughts are subconsciously drawn towards checking our phones when they’re switched on. It’s a bad habit — but one that most of us have. However, when you need 100% focus (like I do when writing my articles), then switching your phone off, or at least putting it into airplane mode, will free your mind and supercharge your focus. Try it and see!

6. Walk as Much as You Can 

Have you noticed that most people’s lives are sedentary? They drive to work, sit in front of a screen all day, then drive home and binge on the latest Netflix series. It’s no wonder there’s a growing epidemic of obesity and mental health issues. 

Our bodies are made to move — so we should move them! This can be as simple as walking up the stairs to your office instead of taking the elevator, and going out for a walk around the block at lunchtime. In the evening, instead of arriving home and crashing on the sofa; spend 20 to 30 minutes walking around your block.

When you make these things a habit, you’ll be amazed by how much better you feel. You’ll have less stress — and more energy.

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7. Be Mindful of Your Surroundings

How often do you stop, think and appreciate the “here and now”? I’m guessing not very often. But, I understand why. Modern life is demanding and fast-paced. There’s precious little time to appreciate the small things. 

But, if you want to live a healthy and happy life, you must break out of this trap. You can do this by allocating 15 to 30 minutes each day for mindful meditation. This could be in a park, in your garden, or even in your lounge. The trick is to focus 100% on your surroundings. 

For example, if you’re outside, watch how the leaves on the trees blow around in the wind. By keeping your focus on this movement, you’ll clear your mind from your usual stresses and strains. This will give you brain a much-needed break. And, as well as improving your mental health; you’ll find your creativity gets a boost, too.

8. Ask for Help When You Need It 

No one can know or do everything. Which is why you shouldn’t be embarrassed to delegate tasks to others when needed, ask questions when you don’t have the answers, and work with partners and colleagues to clarify intentions. 

When I first set up Lifehack, I tried to do everything myself: blog writing, website creation, marketing, financial planning, etc. However, I quickly learned that it was much better to hire some help. Not only did this inject some fresh ideas and inspiration into Lifehack — it also made the whole operation way more enjoyable!

9. Practice Self Care 

Are you looking after yourself as well as you should? If not, then take steps to improve your diet, exercise more, and to speak to yourself with encouraging words and thoughts. 

The latter suggestion is often overlooked. But how you speak to yourself determines how you feel, what you believe, and what you achieve.

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10. Embrace Learning 

You cannot transform your life without learning something new. That’s because the process of change forces you to adapt. But, many people stop learning as they get older, as they find the learning process boring and bothersome. However, it doesn’t have to be this way. It can be fun and rewarding. 

Whether you decide to learn to play guitar or study the basics of accounting — embrace learning, and begin changing your world for the better.

I’m sure you’ll agree that these 10 strategies are simple enough for you to start putting them into action in your life. (I suggest you begin today!) 

Nevertheless, you’ll probably need to use some extra willpower for the first 30 days or so, as this is the typical length of time it takes to create a new habit. After that, these strategies will be part of your day-to-day life, and you won’t need to think about having to do them. In other words, they’ll have become habitual actions.

If you need any further encouragement to get started with the 10 strategies, then consider this:

Even just adopting one of the strategies can turn the tide in your favor. But, when you implement all 10, you’ll create an unstoppable trend towards success, health and happiness.

So start making your life better — today!

Featured photo credit: Javier Garcia via unsplash.com

Reference

[1] Deborah R. Tindell and Robert W. Bohlander, Wilkes University: The Use and Abuse of Cell Phones and Text Messaging in the Classroom: A Survey of College Students

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