"I take a breath when I have to." - Ethel Merman
Breathing. It's the most natural thing in the world. You don't have to think to breathe, you just do it. But breathing well? Now that's another issue all together. I want you to do something for me. Take a really deep breath. When you inhale, do your shoulders rise? Yep, you're not breathing well.
Let me show you what deep breathing (or belly breathing/diaphragmatic breathing) looks like:
Sit relaxed in a chair, feet on the floor or lie down. Place your hands on the your lower belly or on your ribs at the sides of your body. Inhale slowly through your nose. Concentrate on expanding your belly or your rib cage (think blow fish). Keep your shoulders in place. As you inhale, your diaphragm (a big muscle) is moving up in your abdominal cavity. Now exhale deeply through your mouth. Feel your belly contract. Your exhale should be a bit longer than your inhale. In through your nose, belly goes out. Out through your mouth, belly contracts. Slow and deep. Repeat several times.
I know. It doesn't feel natural. But keep practicing. It will.
You may be thinking that's a lot of effort just to take a breath. But here's why it's so important.
Belly breathing does the following:
Lowers blood pressure
Lowers blood sugar
Improves mental focus
Relaxes your pelvic floor
Strengthens your lungs
Helps you sleep better
Improves your mood
Plus, every time you breathe this way, your diaphragm massages your heart.
Is that amazing or what??
Now that you know what deep breathing is and why it's so important,I really encourage you to become more conscious of your breathing pattern.
Here are a couple of suggestions for when to use this type of breathing:
Anxious during the day
Can't sleep at night
Suffer with chronic pain
Irritable or easily angered
Having surgery or a minor medical procedure
Stuck in traffic
Overwhelmed at work
Feel tension in your neck/back
Relief from these issues and more can be just a breath away!
Well, it's that time of year again. Kids, teachers and school employees are heading back to the classroom. How would you like to be in a small group coaching "classroom" of sorts? Now is the time to get a group of your friends together (total of 3-5 women) and enter into a group coaching experience with me. It's fun and much less expensive than individual coaching (1/2 the price!).
Do you find yourself saying any of the following?:
WHAT are we going to have for dinner tonight?
I wish I knew how to feed my family healthier meals.
I don't have time to cook healthy.
Why do I always give in to chocolate (sugar, bread, cookies, etc)?
I'll guide you in the principles of healthy eating/healthy living, meal planning, shopping and prep, recipe sharing, etc, as well as addressing individual health issues.Being healthy doesn't need to be stressful and can actually be fun!
Email me for more information about individual or group coaching: firstname.lastname@example.org or call/text: 309-825-0424 and be sure to visit my website, www.yourfoodfight.com
I'm breathing well and living well in the ring. How about you?