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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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Last Updated on October 15, 2019

How to Plan Your Life Goals and Actually Achieve Them in 7 Simple Steps

How to Plan Your Life Goals and Actually Achieve Them in 7 Simple Steps

Where do you want to be 5 years from now, 10 years from now, or even this time next year? These places are your goal destinations and although you might know that you don’t want to be standing still in the same place as you are now, it’s not always easy to identify what your real goals are.

Many people think that setting a goal destination is having a dream that is there in the far distant future but will never be attained. This proves to be a self-fulfilling prophesy because of two things:

Firstly, that the goal isn’t specifically defined enough in the first place; and secondly, it remains a remote dream waiting for action which is never taken.

Defining your goal destination is something that you need to take some time to think carefully about. The following steps on how to plan your life goals should get you started on a journey to your destination:

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1. Make a list of your goal destinations

Goal destinations are the things that are important to you. Another word for them would be ambitions, but ambitions sound like something which outside of your grasp, whereas goal destinations are certainly achievable if you are willing to put in the effort working towards them.

So what do you really want to do with your life? What are the main things that you would like to accomplish with your life? What is it that you would really regret not doing if you suddenly found you had a limited amount of time left on the earth?

Each of these things is a goal. Define each goal destination in one sentence.

If any of these goals is a stepping stone to another one of the goals, take it off this list as it isn’t a goal destination.

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2. Think about the time frame to have the goal accomplished

This is where the 5 year, 10 year, next year plan comes into it.

Some goals will have a “shelf life” because of age, health, finance, etc, whereas others will be up to you as to when you would like to achieve them by.

3. Write down your goals clearly

Write each goal destination at the top of a new piece of paper.

For each goal, write down what is it that you need and don’t have now that will allow you achieve that goal. This could be some kind of education, career change, finance, a new skill, etc. Any “stepping stone” goals you removed will fit into this exercise. If any of these smaller “goals” have sub-goals, go through the same process with these so that you have precise action points to work with.

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4. Write down what you need to do for each goal

Under each item listed, write down the things that you will need to do in order to complete each of the steps required to complete the goal. 

These items will become a check-list. They are a tangible way of checking how you are progressing towards reaching your goal destinations. A record of your success!

5. Write down your timeframe with specific and realistic dates

Using the time frames you created, on each goal destination sheet write down the year in which you will complete the goal by.

For any goal which has no fixed completion date, think about when you would like to have accomplished it by and use that as your destination date.

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Work within the time frames for each goal destination, make a note of realistic dates by which you will complete each of the small steps.

6. Schedule your to-dos

Now take an overview of all your goal destinations and make a schedule of what you need to do this week, this month, this year – in order to progress along the road towards your goal destinations.

Write these action points on a schedule so that you have definite dates on which to do things.

7. Review your progress

At the end of the year, review what you have done this year, mark things off the check-lists for each goal destination and write up the schedule with the action points you need for the next year.

Although it may take you several years to, for example, get the promotion you desire because you first need to get the MBA which means getting a job with more money to allow you to finance a part-time degree course, you will ultimately be successful in achieving your goal destination because you have planned out not only what you want, but how to get it, and have been pro-active towards achieving it.

Featured photo credit: Debby Hudson via unsplash.com

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