Tag: stress release (Page 1 of 2)

Breathe

The Stress Release Champion

April 11, 2020 /

The most powerful way to take the overwhelming charge out of stress and intense emotions, so that you can be present with them in healthy ways, is also one of the most overlooked. It works within minutes. It doesn’t have any side effects; by contrast, it actually has side benefits. Have you guessed what it is yet? Breathing!

This stress release champion probably tops the list of amazing things the majority of us take for granted, although fewer people are doing so now than ever before in our world history. And some are suggesting that specific variations of it can even support and quicken the healing process for people who have Covid 19.

Of course, you already breathe without having to think about it. But automatic, shallow chest-breathing to sustain life is very different from purposeful breathing, to enhance it on every level.

At times of great stress, we tend to take in even less oxygen, since we tense up, constricting the flow of oxygen into and through our bodies. This leads to feeling more anxious, and tensing up even more when what we need is the opposite.

If you don’t already practice breathing exercises, also known as breath work and pranayama, on a regular basis, I can’t think of a better time to begin. Once the practice becomes habitual, even your automatic breathing will become fuller and deeper.

Why is that important? 

For starters, it will vastly improve your physical health. If your body is subsisting on bare-minimum breathing, it is starving for much bigger doses of fresh oxygen.

You can use your breath to improve your nervous and immune systems, strengthen and heal your lungs and other organs, balance the hemispheres of your brain, detox and so much more.

In case stronger immunity and better physical health somehow isn’t strong enough incentive in these times, you can also use your breath to release anxiety and stress from your body, relax and feel calm, release trauma, raise your vibration, release emotional blocks and negative beliefs, improve focus, recharge energetically and feel more peace and joy.

Your breath can also be the basis of a meditation practice and serve as a mindfulness tool.

Different techniques produce different results but all of these benefits and more are possible for all. You can practice any time, and don’t don’t have to leave home or involve another human being to do so. Breath work does not cost anything. There are no side effects, hangovers, withdrawal symptoms or risks for overdose.

So if you are able to take a big drink of refreshing oxygen into your lungs right now, I encourage you to do so now, with gratitude for this miraculous gift. And then take a few big breaths for those who can’t right now; in your imagination, you can even send that vibrant, healing inhale directly to anyone who needs it.

Belly Breathing

If you are new to breath work, belly breathing, or diaphragmatic breathing, is a great place to start. As the name suggests, it involves breathing slowly and deeply from your belly instead of your chest. This sends a signal to your brain that it’s safe to calm down. You can place your hand over your belly while you’re new to this technique; your abdomen will expand like a balloon on the inhale. Reverse on the exhale while gently pressing your belly toward your spine. This breath is traditionally done through your nose. Variations, which also include holding your breath for specific counts, can be found online.

Breath Of Fire

Another great technique to incorporate into your daily practice, especially now, is called breath of fire. This one releases toxins and deposits from the lungs, mucous linings, blood vessels, and other cells. It expands your lung capacity, strengthens your nervous system, delivers oxygen to the brain, boosts immunity and reduces addictive impulses. It’s not recommended to practice this one while pregnant, or with a few other conditions that any reputable site teaching the breath will list.

Clear Your Traffic

If you’re interested in learning these breaths and several more, including the incredibly healing and transformational ones I am learning from my teacher, Dr. Sue Morter, I am teaching them in one-time 1×1 sessions and will soon be doing so on Zoom calls. Reach out for more info! 516-526-8455

To read more about the importance of feeling your emotions:

Give Your Fear A Voice

Give Your Fear A Voice

April 2, 2020 /

There are many ways to release fear, anxiety and stress, and I will introduce you to the best I know. But first, it’s important to experience your emotions, even the unpleasant ones. Feeling your feelings is essential for your well-being, especially during a time like this. 

Unless this is something you’ve already learned and mastered, this might sound pretty preposterous. After all, we’ve been trained by society to avoid our uncomfortable emotions at all costs. Why would we want to actually feel them?

Well, for starters, they get more powerful when we don’t stop to acknowledge them. These emotions are trying to get our attention for a reason, and when they fail, they try harder.

Unless fueled by our often meaningless thoughts, particularly ones about the past and future, our emotions are usually quite intelligent. Fear can prevent us from doing something that would put us at risk for harm. Anger can propel us into action we wouldn’t otherwise take, like leaving an abusive relationship. Sadness can help us move through grief, instead of lodging it in our bodies. Regret can help us make better choices in the future. 

When acknowledged, our more negatively-based feelings can teach us what they’re meant to and move through us, the same way positive emotions do. The difference is that we tend to either shut the negative ones down, which makes them grow more powerful underneath the surface, or we feed them with our thoughts. 

When we feel appreciation, we don’t usually think much about it and we certainly don’t try to escape it. We don’t wonder why we feel appreciative; we simply experience it. It’s a feeling that moves through us. Four minutes later, we may have forgotten we felt it. But four minutes, days and even decades after something triggers anger, we may be even angrier, due to all the thoughts we collected about the incident. Thoughts that are often not even true.

The same goes for fear. Unlike anger, which is generally about something that occurred in the past, fear is about something in the future. Unless a hungry lion is staring you in the eyes and assessing your prey-potential, your fear is not about your present moment.

If you don’t stop to feel your feelings, like fear, they will get more powerful. Fear-based thoughts don’t like to practice social distancing. They usually invite a lot of friends to the party. Before you know it, you are spinning out about a worst case scenario that will hopefully never even come remotely close to passing.

That’s when fear turns into emotional congestion. What can you do?

Clear Your Traffic:

When you notice you feel fear, you can pause to explore it. Ask yourself what you were just thinking, and challenge your thoughts.

Maybe you’re concerned you are going to lose your job. That’s a rational and understandable fear in today’s world. If you catch that line of thinking early enough, you can question whether you have substantial evidence for this fear. Even if you do, while the fear is mild, you can be compassionate and encouraging with yourself. You’ll find another job. One you’ll like even better.

Maybe you’ll get back in touch with your passions and a dream you’ve had on hold all these years. Now might be your chance to actualize it!

If you don’t catch the fear in it’s early stages, more fear-based thoughts will join the originals. Before long, you’re not only mildly afraid you’ll lose your job, but panic stricken about a long list of even worse circumstances, based on just that one that hasn’t even happened. The more logs you throw on the fire of fear, the more quickly you’ll burn away your peace. What if you can’t stop thinking?


Another great way to get to know your fear is to actually feel it. Where is it in your body? Is it in your gut? Your chest? Your neck and shoulders? When you locate it, take some deep breaths into your belly and imagine sending the oxygen to that area. If you’ve heard the phrase “breathe into your fear” and wondered what that meant, this is the gist.

Ask your fear what message it has for you. Whether legitimate or irrational, it is trying to protect you from something. 

Is there something you can do about in the present moment? If so, taking action might help you feel better. There are often many things you can do to help yourself feel safer. When there aren’t, there are other ways to release your fear.

I’ll start sharing them soon. 

Reach out if you’d like support. 

With love,
Nancy 

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