finallogosharp copy

Mellows' Blog

Welcome to my blog

 

General thoughts and feelings about whats happening in the world of mellowburn yoga - mainly drivel but if you'd like to read it, I like you reading it :)

By mellowburnyoga, Apr 14 2020 11:22AM

One of the particularly nasty elements of the Corona virus series is the ruthless attack on the respiratory system. Never does it quite impact on the body as when the breath is negatively affected.


Our ability to inhale and exhale is quite literally what sustains us. Without it, we simply cannot survive, even beyond a few short minutes.


Our breath is also a mirror to our expressions of emotions. Consider the way you breathe when you're upset and crying. Then think about how you breathe when you're laughing or cheering... How about when you sing? And how about when you're deep in concentration?


It's a fascinating coincidence that we depend on the natural elements around us to be able to breathe. We quite literally make an exchange with the universe with every breath. We inhale and draw oxygen that the trees expel and exhale as the trees drink it back in. Even the construction of our lungs mirrors the branches of trees, because it's the most effective way to distribute into the inner or outer worlds of our bodies and the atmosphere.


We breath in and out 960 times an hour, 24,000 breaths a day. Oxygen supports and sustains every cell in the body, and within our exhale we expell toxins meaning our breath is also cleansing. Our lungs and respiratory system are so fundamental to the quality of life, yet so many of us are prepared to gamble this resource by impairing our lungs though smoking.


Our resting breath is shallow and taken care of by the automatic part of the brain. But this rest breath only involves around 1/6th of our actual lung capacity. Deep, enriching, detoxifying breathing is like a bonus ball for the body, but normally these come in the form of yawning or gasping. It is really important to spend time using breathing techniques to get into the deepest chambers of the lungs for the biggest benefits.


Shallow breathing keeps us alive, but when our corisol levels rise because we're stressed out, our body needs more oxygen. Instead it typically gets less! Dizziness, hot flushes and feeling faint are all common symptoms of heightened anxiety and yet without proper measured deep breaths, our body goes into panic mode. Our heart rate increases, our pupils dilate. We feel nautious and are unable to think clearly or consiously. Panic attacks can be crippling. Using the right breathing techniques can and do send strong messages to our nervous system and body that calm quickly and effectively.


Yoga and Breathing


Yoga strongly focuses on the art of breathing correctly and fully as a form of mediation, to increase longevity and to contain energy. The onus is on the breath being a kind of bridge between the physical and spiritual self, enabling us to move from the material world to the inner world.


Breath and breathing techniques are called Pranayama - literally translastes as 'Life Force Control' - because yogis believe that by controlling your breath, you are controlling elements of your life and your being. Different types of pranayama cultivate different types of energy - slow breathing is meditative and calming. Breath retention is cleansing and energy manipulation. Faster paced breaths are a full on energy charge.


By simple definition, concentrating on breathing means to concentrate on the now and this is a fundamental part of yoga too. Once familiar, we can use pranayama techniques in our lives off the mat too. with an array of different methods of breath useful for coping with whatever life throws at us.


5 Benefits of Better Breath Control


1. Better sleep. Consider how you sleep after you've been swimming or for a long walk in the countryside. Big bursts of oxygen in the system, cleanses and revives. Everything works better and our body is able to drop gear into relaxation because we've dealt with toxins. We can use breath techniques such as counted breath, samvritti (equal length) breath, or simply an elongated exhale to trigger the relaxation response.


2. Reduce anxiety and stress. Anxiety brings the body into the fight or flight response. It's common to feel tighteness in the chest and experience shortness of breath. By deepening and controlling the breath you can take back control, reoxygenate and regulate your heart rate and relax tension.


3. Improved lung capacity. This can have a huge impact on overall health. Your circulatory system carries oxygenated blood through the veins and our digestive, urinary, lymphatic and excretory systems function better thanks to healthier blood cells.


4. Balanced nervous system. The breath is known to control the autonomic nervous system. Our conscious body function i.e. what we are aware of doing with our bodies is known as the sympathetic nervous system, which also controls our fight or flight response. Our unconscious functions are controlled by the parasympathetic nervous system, which also controls our rest and digest response. We can actively shift from one side of our nervous system using slow, deep breathing techniques.


5. Meditation. Meditation hasso many benefits, not least of all to find self awareness and connect to inner peace. Observation often begins with noticing our breath and what it's doing. We gradually incorporate control and use this as the anchor of concentration and to find a way to calm down our thoughts.

Yoga is a fabulous way of using your breath and lung capacity to its fullest advantage. My public yoga classes at Stoughton Guildford on Thursday evenings, or at Woking Sports Centre on Tuesday nights both incorporate pranayama. Get to grips with basic yoga breathing techniques that you can use to benefit your in all areas of your life.



By mellowburnyoga, Jan 29 2020 02:16PM

In our culture it’s about more more more. More money, more experiences, more holidays, more clothes, more jewellery more stuff. We put the stuff in our houses and we want bigger houses and bigger cars to put in the drive way. Of course we have to work harder to make all this happen!

In the UK we work some of the longest hours across Europe and typically take less time off. We are on demand 24/7 and lack of productivity equals cultural shame. But this constant list of ‘doing’ comes at a price. Our emotional needs are pushed aside and life becomes more overwhelming.

This has begun to affect our mental health. Anti-anxiety and anti-depression drugs have sky rocketed by 450% since the late 1990s - interestingly around the same time that technology began to take over our lives.


We Need to Restore Balance. But How?


Stress is a killer. It affects numerous things from mental health, fertility in both genders, it increases inflammation (which is linked to things like skin conditions, asthma, heart disease and arthritis). It affects immunity and blood pressure. So we need to reduce stress as much as possible.

Recognising that healing is often an inside job is the key to changing. Addressing our lifestyle choices to include things like Yoga, meditation and mindfulness is a wonderful way to improve mental health. Trends in veganism, holistic medicine, immersing in nature are also all on the rise, showing a real desire to slow down, find head space and de-stress.


Why Does meditation Work?


When we relax in a meditation practice, we are switching off the stress hormone and giving our bodies a chance to heal naturally. The heart rates slows and we shift gears into a space of calm and being, rather than chaos and doing. We gift ourselves the time to process physically and mentally.

Being calm is a super power. And I don’t say that lightly. Recognising how our own thought patterns are directly related to our stress levels and consequently the physical effects on our bodies is transformative. Learning how to train your mind can be the difference between a healthy existence and a non-healthy existence. Your experiences are a mirror of who you are and where you’re at. If you can choose to be calm, your entire life experience will be different.


So HOW Do You Meditate?


In it's most basic form, meditation is sitting or laying quietly and still and letting go of your physical body and of doing so that you can explore the mind and beyond. Meditation isn’t about switching off the mind. The mind thinks because that’s what it’s designed to do! Meditation is a process of relaxing the physical body, acknowledging and then distancing yourself from sensations you feel. Once in that place, you simply bear witness to what is actually going on inside your head. Like a bystander, you watch what’s happening without getting involved.

This can be a lot harder than you think. Despite what ends up happening, you’re not going to sleep, you’re not hypnotised. You’re being.

You are fully aware, but in a completely calm, undisturbed place of peace. The mind will still fluctuate, but with practice, the thoughts become less commanding and further apart.

The experiences you have can and will vary enormously almost every time. Your mind will do anything to distract you! A huge range of feelings from restlessness, boredom, contentment, bliss are all completely normal. Meditation is a journey into the self, beneath the mind and the thoughts.


Here are some basic meditation techniques. I recommend you set a gentle alarm to go off for the desired amount of time (remember begin with just 2 or 3 minutes) so you don’t have to think about when it’s ending.


The Body Scan


For a basic meditation, begin by laying down on the floor in a quiet warm space where you are alone. From the crown of your head, slowly begin a mental walk down, relaxing any tension as you find it from your face, neck, shoulders, chest, back, limbs and extremities (fingers and toes). You’ll be surprised at how much thought is connected to held tension in the body and once you’ve done one cycle, it’s recommended that you begin again. Surrender to the floor and continue allowing your body to soften.


Chanting


The good news is you can be tone deaf and still chant! Mantras (meaning ‘mind vehicle’) are an effective way of finding physical and mental release. There are plenty of Sanskrit ones to choose from like the universal seed sound Om (remember to pronounce this like Auuuum) or Ong Namo Guru Dev Namo (I bow to the teacher within) or Sat nam (elongate the ‘a’ in sat) meaning true identity.


VIsualisation


This is one of the easiest ways to meditate. You can play some super soft instrumental music if you like. As you lay back and relax with your eyes closed, you can imagine in your minds eye a place where you feel most serene. A soothing lake or waterfall, a lush tropical beach, a moonlit meadow… literally there are no limitations. Visualise colours and senses of where you have gone to, what it feels like to be there, how it sounds, what it smells like even. Allow yourself to fully immerse into the meditation.


Like with anything, it takes patience and practice and quite often you’ll feel as if you’re not getting anywhere. It take immense concentration and discipline to keep returning to your focus again and again. Try to remember that every time you realise you’ve become distracted, you simply draw your awareness to your breath, your body and your mind. No judgement, no expectations. Be prepared to begin again, however many times it takes. That is the practice of meditation.


Why not come to a yoga class and learn how to meditate and do yoga with Mellowburn Yoga classes in Guildford and Woking. Mellowburn yoga public classes are:


Tuesdays, 7pm

Yoga for all abilities

Winston Churchill Sports Centre,

Hermitage Road

Woking


Thursdays 6.45pm

Gentle & Simple Yoga

Stoughton Methodist Church Hall,

Stoughton Road

Guildford


Thursdays 8pm

VInyasa Flow Yoga & Yoga Conditioning

Stoughton Methodist Church Hall

Stoughton Road

Guildford


RSS Feed

Web feed

Pencil black large Instagram_Logo facebook logo 05220716-photo-logo-twitter-bird

Copyright, all rights reserved 2016