Breathe Your Way to Health and Wholeness

An article by Danna Faulds

In my introductory yoga class back in 1983, the first thing my Kripalu-trained teacher taught me was how to take a long, slow, smooth breath. Initially I resisted. "I may not know yoga postures," I thought impatiently, "but I certainly know how to breathe!" Accustomed to taking shallow breaths, I was amazed by how much air I took in when I followed her instructions. She then showed me how to blend a flowing breath with simple stretches. I found this pairing of movement and breath to be seamless, graceful, and surprisingly energizing. At the end of the session, tears rolled down my cheeks. Relaxation and wholeness weren’t beyond my capacity after all but as near to me as breathing.

The breath is so intimately connected with well-being that it is impossible to tease the two apart. Biology tells us that cellular respiration, the process of taking in oxygen and expelling carbon dioxide from every cell, is linked to the body’s ability to absorb nutrients, eliminate wastes, and oxidize fuel into energy. When you improve breathing, the health of each and every cell is enhanced.

Breathing is also closely linked to the mind and emotions. Think of the last time you were angry, fearful, or anxious. Chances are your breath was rapid, shallow, and irregular. Contrast that with the smooth and free breath that accompanies moments of calm and peace. Such breathing sends a powerful message to the body that "all is well," stimulating the relaxation response, which lowers blood pressure, decreases heart rate, improves immune response, and produces the alpha brain waves associated with ease and creativity.

Although breathing exercises or pranayama have been integral components of yoga for thousands of years, scientists are only just beginning to study the links between breath and health. Nonetheless, they have already made several interesting discoveries.

According to one study, practicing a slow breathing exercise daily for three months increased the activity of the parasympathetic branch of the autonomic nervous system, which is responsible for many tasks associated with health maintenance and healing. (Indian Journal of Medical Research, 2004)
Another study assessed the physiological effects of breathing exclusively through the right nostril, a traditional form of pranayama. It was found that right-nostril breathing for 45 minutes a day increased oxygen consumption and blood pressure and had a stimulating effect on body and mind. This effect has been used by some people to alleviate symptoms of depression. (Journal of Alternative and Complementary Medicine, 1996) For more information about this study, see Amy Weintraub’s book, Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga.
In a promising study conducted by the Northern Colorado Allergy Asthma Clinic, asthmatics who learned yogic breathing and relaxation techniques reported greater relaxation, positive mental attitude, better exercise tolerance, and decreased usage of beta-adrenergic inhalers.
A 2002 Indian study showed that yogic breathing exercises significantly decreased the level of free radicals in the body, which have been linked to disease-causing processes.
Even a few minutes of natural breathing can ease tension, elevate your mood, and sharpen your mind. It is easy to experience this for yourself right now. Sit up tall and let your gaze grow soft. Relax your belly and allow the breath to flow freely and naturally. Consciously smooth out your breath, shifting easily between inhalations and exhalations, gradually finding your own rhythm. Breathing in this way, you are likely to find that your breath naturally deepens. Let this happen as you release any tensions that inhibit an easy flow of breath. Continue for three minutes and pay close attention to how your body feels after this simple act of focused breathing.



Danna Faulds is a practitioner and teacher of Kripalu Yoga and the author of Go In and In: Poems From the Heart of Yoga; One Soul; and Prayers to the Infinite. A former librarian, she now does freelance editing, research, and writing. Read Danna’s poem "Breath of Life."

Lila's Healing Beach Retreat - Sunday, April 5, 2009

Come take care of yourself at our next Lila's Healing Beach Retreat - Sunday, April 5th - where each participant will experience two amazing half-hour private spa therapies. We will celebrate the beautiful Spring beach weather with enjoying outdoor classes in Qigong and Yoga with Mudras. We will also challenge our "Inner"selves with an outdoor silent retreat, enjoy a wholesome and delicious lunch - along with a sharing circle of healthy eating tips. We will learn about aromatherapy that balances our chakras and we will end the day with a walking meditation to the beach.

It is sure to be a day to be remembered! This retreat will be held at the Renaissance Healing Center in Jax Beach behind Rita's Italian Ice. Call early - 631-8173 - or email Christina at cphipps@clearwire.net to sign up as space is limited! Cost is $108 for the whole day - including lunch. Check out our website at www.lilashealingretreats.com

We look forward to sharing the healing and energy with you in our beautiful beach town!

Here is the schedule:
9:00 - 9:20 a.m. ~ Registration and check-in
9:20 - 9:30 a.m. ~ Welcome and Introduction
9:30 - 10:00 a.m.~ First Session - Breakouts: 1/2 of group to spa treatments; 1/2 of group learn Qigong with Debbie.

10:15 - 10:45 a.m.~ Second Session - Breakouts: Groups switch places; 1/2 of group in private spa therapies;
1/2 of group in Qigong with Debbie.

11:00 - 11:30 a.m.~ Sharing Circle - Healthful Eating Tips
11:30 - Noon ~ Lunch is served.
Noon - 12:30 p.m. ~ Silent Retreat.

12:45 - 1:15 p.m. ~ Third Session - Breakouts: 1/2 of group in 2nd spa treatment; 1/2 of group in Yoga with Mudras with Christina.

1:30 - 2:00 p.m. ~ Fourth Session - Breakouts: Groups switch places - 1/2 of group in second spa treatment;
1/2 of group in Yoga with Mudras with Christina.

2:15 - 2:45 p.m. ~ Aromatherapy to Balance your Chakras with Heather.

3:00 - 3:33 p.m. ~ Walking Meditation to the Ocean for a special closing ceremony.

The cost is $108 for the whole day - including lunch. Call Christina for more information - 631-8173 - or email at cphipps@clearwire.net.

The spa treatments range from aromatherapy massage, to express facials, to waxing, to hot stone massage to "shop therapy" and more!! Each person will also receive a gift certificate to the Pure Boutique.

Get Ready for the NEW YEAR!!!

Hi Yoga Friends!!
I hope you all had a wonderful holiday.
We, at Renaissance Healing Center are now getting ready for our healing workshop series. We are very excited to offer such wonderful ways to renew your body, mind ans Spirit.
Starting with: Healing Qigong I on Saturday Jan 3rd at 1:00pm with Debbie Young. Learn the basics so you can start the the new year off right.
On Sunday January 4th- the Renaissance Healthy and Fit Group meets at 1:00pm to create their Goal board for setting their health goals for 2009. You can join this group at any time and best of all..it's free! Just bring your inspirational or health magazines and journal, you'll be ready to go.
Then on Jan. 10th Join us at the Neptune beach Library for the Beaches Holistic Alliance for the Health Fair.
Next, on Saturday - January 17th we have our New Years Celebration at Renaissance. Pick and choose your interests with 2 mini sevices and 2 workshops for only $55. We will also have our regularly scheduled yoga class that morning at 10am... the celebration starts at 1:00 creating your Vision Board for 2009. For more info on the day and registration please call 249-0200.
On Sunday - January 18th we have an awsome workshop on Self Nuturing with the ladies from Soul Collage and a Yogaromatherpy Class (gentle yoga) with Heather. This will be the 1st of a series of workshops to create your deck of cards for daily renewal.
Hope you can join us!!!
Namaste'
Heather Hixon, LMT, CYT
(904)521-4845