CONNECTIONS to HEALTH

Take a deep breath, and don't forget to exhale! It's that time of year when things seem to go a little mad and no matter how we try it is very hard not to be influenced by everything. Here's a simple breathing exercise that if practised will get you through the festive season in tact, in fact use it anytime. "Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D. Dr. Andrew Weil has seen the dramatic results that simple deep breathing exercises can bring about. When we become anxious or stressed out about things then we stimulate that part of our nervous system that stimulates the fight/flight reaction, which in turn encourages shallow breathing. So, if we can control our breath we can over-ride the nervous system and stimulate relaxation and control of our thoughts and actions. A simple breathing exercise devised by Dr Weil known as the 4-7-8 exercise can easily and quickly stimulate relaxation. This exercise can be done anywhere, although sitting may be the easies posture, you can do it standing or lying. During the whole of the breathing have your tongue curled back touching the tissue behind the upper front teeth. Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply. This exercise is a natural tranquilizer for the nervous system. This exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. Do not do more than four breaths at one time for the first month of practice. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it. If you want more of Dr. Weil's wonderful exercises then get this audio. Breathing: The Master Key to Self Healing (The Self Healing Series) Buy from Amazon   If you need more help relaxing pop into the Ishta Centre for some massage, reflexology, Cranio-Sacral therapy or any of the other therapies available.

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