Breathing is Believing: Finding Control Through Your Breath

by Jasmine | Aug 25, 2017 | Yoga Therapy

A ROOT Awakening: Breathing is Believing: Finding Control Through Your Breath

As a lifelong asthmatic, I intimately understand the discomfort, pain and struggle that comes with limited breathing.  I’ve written about it before and want to share a little more about how it’s shaped me. For anyone else who deals with breathing issues or other types of inflammation (arthritis, autoimmune, skin conditions like acne or eczema) or knows someone who struggles, you probably have seen how much of an effect chronic inflammation in any form, can have on a person’s daily routine and quality of life.

Growing up, I was on four medications that had to be taken twice daily to manage my asthma. Before it became a celebrity trend, I slept with an air purifier in my room every night to avoid waking up in gasps. I had trouble with sleepovers because I would frequently wake up with an asthma attack and would have to be driven home. And sleep-away camp? Forget it. There was no way my lungs could handle the dust and dirt and I wouldn’t be that kid who got taken home the first night in. The fear of physical discomfort extended itself to anxiety over social discomfort. And as we know, emotional stress adds to physical stress and perpetuates the pain-stress cycle.

I’ve had pneumonia four times and each time my breathing diminished to 30% of my lung capacity.  I maintained an active lifestyle but always carried at least one inhaler with me at all times because I knew an attack could come on at moment.

Now that I’m older, I look back at that time and realize that aside from the physical discomfort, what I mostly felt was helplessness and that became all I knew. I was disempowered and was never taught that there was anything I could for myself to make the situation better. I was never taught ways to properly breathe nor did I even know there was such a thing. The way I would breath was the way my body decided was most efficient and that meant my inhalers had to pick up the slack.

Later I learned that just because your body adapts to your condition, does not mean it is a long-term solution to a chronic problem. In fact, a dysfunctional breathing pattern can lead to more problems like increased emotional stress, body malalignment and muscle imbalances. Trust me, I know this first hand as I had terrible posture as a kid which I attribute to my dysfunctional breathing pattern (more to come on that in a future post).

It wasn’t until l began a yoga and meditation practice, that I fully started to notice how I was breathing. Although I was paying more attention to my breath, I still didn’t recognize that actively using my chest and neck muscles to breathe was improper. I also did not realize that I was a reverse breather – yes, it’s a thing – meaning my belly would move in on the inhale and extend out on the exhale. Discovering this about myself was a game changer. Finally, I was able to change my habit and feel empowered over my health.

Often, those of us who struggle with a pulmonary condition (ie: asthma, chronic bronchitis, COPD) have air trapped in our lungs due to incomplete exhalations. I’ve worked with a lot of clients who, as a result, have residual air that starts pushing down on the diaphragm, compressing it. Consequently, the diaphragm cannot function properly and becomes weakened, which forces the neck, chest and intercostal muscles (all considered our accessory breathing muscles) to take on a much bigger role in breathing function.

This same exact thing happens when any of us get stressed about something and our “fight-flight” response shifts our breathing pattern. We tend to breathe faster, take short, shallow breaths and overuse the accessory breathing muscles. Again, we are not getting the proper oxygen exchange which can throw off the blood PH balance. Oh, and guess what? The change in breathing pattern can also lead to more stress, anxiety and even pain! Now, if most of us feel stressed most of the time on most days, then that means we are in a dysfunctional breathing pattern most of the time on most days.

Breathing is an incredible body function because it can be both voluntary and involuntary. At any moment, we can take over and consciously control the way we breathe. We can alter our breathing to make it shallow, deep, fast, slow, or we can choose to hold our breath altogether. Belly breathing, otherwise known as diaphragmatic breathing, deep breathing or paced respiration, is a technique that has been used in yoga (and other eastern practices) for thousands of years. However, it wasn’t until the 1970’s when Dr. Herbert Benson published his book on the “relaxation response” did breathing become a phenomenon in the west as a way to improve health.

Benson’s argument was that diaphragmatic breathing stimulates the parasympathetic nervous system (the anti “fight- flight” response) and with that comes a whole host of benefits including:

• Lower blood pressure and heart rate
• Full oxygen exchange
• Improved immune system function
• Stress management
• Muscle relaxation
• Reduced feelings of anxiety and depression

Belly breathing encourages the diaphragm (our primary breathing muscle) to kick into gear. With this technique, we focus on expanding and contracting the belly with the inhales and exhales and trust me, for those of us who do not breathe like this naturally, it can feel quite strange. But stick with it. Also, this type pf breathing helps to bring the focus and attention inward which is great to promote a mindfulness practice.

Clearly this is a technique from which we can all benefit whether we’re trying to regain control of a chronic condition or just make it through a stressful day. Here are 4 easy steps to how it’s done.

Step 1: Find a comfortable place to lay down or lean back allowing your body to rest on a gentle incline (being on an incline is great for people who have limited breathing).

Step 2: Close your eyes and notice your breath pattern. This is a great place to make mental notes on your everyday breathing pattern. Here are some questions to consider: Are you a chest breather? Reverse breather? Are your breaths quick, short and shallow? Do you feel you’re getting a full oxygen exchange?

Step 3: Place your hands on your belly and feel the rise and fall of the abdomen. Then begin to coordinate your inhales and exhales. Typically, nostril breathing is encouraged (click here to read all about the benefits of nostril breathing), however individual conditions are always considered. On the inhale, breathe in through the nose and feel the belly move in towards the hands. On the exhale, breathe out through the nose and feel the belly fall back towards the spine. Again, if you have a specific pulmonary condition, pursing your lips (like you’re blowing on hot soup) on the exhalation has been shown to be helpful in strengthening the diaphragm.

Step 4: If you feel you are ready to move on, encourage yourself to become more interested in the exhalations. This is typically where we fall short. Don’t forget breathing is more than just letting O2 in, it is also about releasing CO2. Gradually increase the length of the exhales up to twice as long as the inhales. Repeat.

Try this now for 3-5 minutes. Comment below on your experience!

Train Your Brain For Mental Flexibility

by Jasmine | Aug 18, 2017 | Yoga Therapy

What comes to mind when I say the word “flexible?” I’m going to guess that you’re thinking of physical flexibility and your body’s ability, or inability, to bend, twist and stretch. Rarely do we connect the word flexibility to what’s going on inside of our minds: our thinking patterns. While we build up our physical openness through simple actions like stretching out our hamstrings, it’s just as important that we also focus on how to effectively open our minds and ways of thinking.  It is this mental flexibility that is crucial to helping us live our fullest and most purpose-driven life.

Mental flexibility, also known as cognitive flexibility, is a key benefit of mindfulness and simply refers to our ability to adapt and shift our thoughts from one concept to another. Because mindfulness requires that we pay attention, it strengthens our ability to recognize and shift our thought patterns. In the same way that we must practice new physical movements to improve our posture and correct muscle imbalances, mental flexibility allows us to shift our thinking patterns to open ourselves up to new possibilities, perspectives and beliefs.

In the moments, when we are feeling stuck, worn out, or caught in old, repetitive (and often-times negative) patterns, mental flexibility helps us shift our thinking in ways that will inspire and motivate us to break out of these ruts. It’s no wonder that many well-known thinkers like Oprah Winfrey, Warren Buffet and Ariana Huffington all have strong mindfulness practices. They use their mental flexibility to continuously push the envelope, build new empires and discover innovative solutions.

Recently, as I have shared in past blogs, I underwent a massive transition in my business but maintained my same intention: to share the practice of yoga therapy with as many people as I could.  As I started making outward changes – a different region and hours – I started noticing that my thoughts and ideas about operating my business were stuck in the past. It sounded a little something like this, “I know that I’m in a new city, but the only way for me to avoid financial ruin is to keep everything exactly as it was.”

I was technically operating under completely new circumstances, but my rigid mindset started limiting my ability to expand my reach. I started to get burned out by my new schedule because I refused to think beyond the comfort of my old mental patterns.

This is where mental flexibility came to the rescue. I began being more mindful of why I was forcing myself to continue thinking about my business in the same limiting way. What if I thought about it differently? What if I took a risk and tried another approach? It was during this practice that I stopped seeing the limitations and started seeing the possibilities ahead.  I began taking new opportunities that didn’t necessarily fit my mold, but that ended up being amazing!

It’s still a work in progress – as all things are – but my new found focus on flexing my mind has helped me keep ROOT thriving. Here are my 3 practices that are helping me keep a steady and supple mindset.

Set small goals: It is important to recognize that flexibility (just like the body) is something we can practice and gain. Certainly, we are all naturally more flexible about some things and less flexible about others. What is important to note, is that you are not doomed because of your personality trait (ie: “A type”). Our brains are plastic, meaning they have the ability to change, even as adults! I did not change my business thinking overnight. In fact, I worked on first visualizing the change and slowly allowed myself to connect with what that change would feel like. Give yourself space to observe your thinking patterns. Then choose one thought or belief that you notice you feel stuck or rigid in. Working to gently allow in other possibilities or outcomes can open the door towards lasting change. It’s not about becoming flexible in every realm of your thinking- that’s just overwhelming. But successfully shifting one thought demonstrates your ability and is a satisfying accomplishment.

Engage in flexible interaction: Changing up our daily and often times rigid routine can challenge our ability to adapt and let go. For example; taking a new route to work is a great way to stretch your mental flexibility because it forces us to be a bit more conscious and maybe a little uncomfortable. For me, when I moved across town, I was forced to take a different route every day to compete with traffic in the most efficient way. I had to be present on my drive as I was often maneuvering in unfamiliar territory. This was a great lesson in letting go and diving into the unknown. Just like we have to switch up our workout routine in order to continue to strengthen our muscles and see results, each time we shift the ways in which we interact with our environment, we are giving ourselves space to break our mental patterns and expand our comfort zone.

Be interested in failure: For most of us, when we are working on changing habits, we don’t always nail it on the first try. Luckily, developing mental flexibility is not about being successful, it is simply about learning about what is holding us back and how to incorporate new patterns to better serve ourselves. Give yourself permission to use our inflexible moments or thoughts as pieces to learn from. If you are feeling challenged with trying to stretch beyond a rigid belief, try instead to approach that thought with curiosity. Use the rigidity as information. Ask, what is behind it? For example, no matter how many people told me that I needed change the way in which I was doing things, I could not stretch my mind to understand what they were seeing. As I tirelessly tried and “failed”, I finally decided to approach the thought with wonder. I realized that it wasn’t my inability to be mentally flexible, rather my rigid thinking was rooted in fear. I was not allowing myself to see the opportunities because I was scared. Fear was narrowing my perspective, not my personality.

What are some thought patterns that are cycling in your mind? Are they preventing you from taking a risk or meeting your goals? See if you can begin to pay attention these patterns and explore what happens when shift the direction of your thoughts.

Yoga Therapy and Fertility: Empowerment Along The Fertility Journey

by Jasmine | Aug 10, 2017 | Yoga Therapy

A ROOT Awakening: Yoga Therapy and Fertility: Empowerment Along The Fertility Journey

Guest blogger: Wendy Obstler,  Soulful Conceptions™, @living_lela

A big thanks to Wendy for sharing her personal story and how fertility yoga can help your fertility journey! Check out her bio below and learn about  Soulful Conceptions™ programs, classes, and workshops at soulfulconceptions.com.

Wendy is offering a FREE 15 -minute phone or Skype consultations for readers of our blog: A Root Awakening. Additionally, if you are local to LA and want to check out the weekly class, you can join the first class for 50% off. You must pre-register online and use the code: ROOT50. This offer expires January 13, 2018.

Why I got into fertility yoga and what it does

Did I always want to teach something as specific as fertility yoga? No. At age 30, it kind of dropped in my lap at a time that I was pretty certain I never wanted to have children. Irony at its best, right?! However, I honestly fell in love with the comprehensive nature of the Soulful Conceptions™ approach and practice that combines yoga postures, breath work, meditation, Ayurveda (the sister science to Yoga) and acupressure.

It wasn’t long before I recognized that this methodology and these tools were, at the end of the day, geared towards overall health, well-being and hormonal balance. After all, being “fertile” isn’t just about having a baby. And, that whether I was going to have a child or not, these practices would prepare and inform my body to be the healthiest it could be — no matter where my path led me.

My own fertility journey

Fast forward to age 38. After having integrated this fertility yoga and mind-body practice in my life for many years, I got pregnant naturally. I then miscarried at 3 months because of a chromosomal abnormality. Needless to say, my husband and I were devastated. And boom! There I found myself navigating an experience often shared by my clients, and all too familiar. Another pregnancy loss 5 months later. And then finally, 7 months after that, I was pregnant a third time with my now amazing 3-year-old. My pregnancy with him was not without its challenges, but by the end I was lucky to have my ideal childbirth and delivery at age 40 — even while managing a “severe” disc herniation in my lumbar spine that was diagnosed years prior to pregnancy. I owe much of my ability to stay calm and trusting of my body to my fertility yoga practice.

Fears with fertility

There are many not-so-welcomed scenarios an individual or couple may face in regards to their fertility. Unexplained Infertility is an umbrella diagnosis assigned to many couples once both partners have undergone a battery of tests to find out there’s “nothing conclusive.” However, many folks do have specific hurdles that are black and white regarding their fertility challenges (i.e. uterine septum, endometriosis, low ovarian reserve, low sperm count, issues with morphology and motility, etc.).

In either case, learning certain valid or invalid truths about our fertility is difficult; no one wants to hear there are issues with their chances of having their own biological child. After all, this is our primal birthright as human beings! Having that stripped away can make us feel broken, isolated and hopeless.

Research says

Published data from the Journal of Assisted Reproduction and Genetics assessed and evaluated the relationship between stress and impaired reproduction. It was determined that chronic stress leads to chronic elevation of stress hormones, which can impact reproductive function in the following ways:

• Elevated stress hormones can interfere with the timing of ovulation.
• Elevated stress hormones may suppress progesterone production and/or speed metabolism of progesterone leading to a shortened luteal phase.
• Elevated stress hormones may create a “blighted uterine environment” by promoting an inflammatory response that is hostile to a developing embryo.

How fertility yoga can help

This is where fertility yoga can help as it focuses on reducing the impacts and presence of chronic stress and optimizing one’s fertility naturally. The comprehensive method – combining yoga, acupressure, etc. – partnered with my favorite product called the Fertility Ball Method®, has been transformative for me and so many of my clients.

The physical practice focuses on improving blood flow and circulation to the low back (sacral plexus), hips, groin, and pelvis, which can aid in healthier gynecological function and help nourish the neuroendocrine system. I also educate individuals about which postures are safe depending on where you are in your cycle and your process of fertility treatments. Additionally, this unique approach provides stress reduction tools as it addresses the complex emotional components that often accompany the fertility journey.

The fertility journey itself can feel like a rollercoaster ride that, in some cases, drags on for years. This can be both a physically and emotionally fragile time often placing negative pressure on a couple’s intimacy, not to mention their finances.

I strive to help guide those on the fertility journey towards empowerment, proactivity, learning to soften and surrender into the immense intelligence of the body, and to trust the process. The sugar on top? This fertility yoga program is a safe and complementary practice to any Assisted Reproductive Technologies (ART). It can be practiced no matter where you are in the process. In all my years teaching, I’m thrilled to say I have witnessed many, many women and couples’ dreams of having children come to fruition.

Wherever you are in your fertility journey, the following suggestions can help you begin feel more empowered about your path ahead. It’s also important to note that these techniques are useful both for the person trying to get pregnant and their respective partner and/or support community.

Notice your breath. Conscious breathing is one of the fastest and most powerful tools to help refocus the mind, soften the bodyand elicit the parasympathetic nervous system,

which is the relaxation response. I suggest taking 9 full rounds of breaths every hour on the hour. If you practice Ujjayi Pranayama, or Victorious Breathing, the yogic diaphragmatic breathing technique, that is a fantastic breath work to use. Otherwise, just regular, full breaths will work!

 Notice your Thoughts. During the course of your day begin to observe your thoughts as separate from you (this brings us to the concept of Equanimity). Note any thoughts that seem to bring up anger, worry, anxiety or fear and take a moment to use Ujjayi Breath/conscious breathing to create some space and relaxation during those times. Replace those anxious thoughts with a better feeling or more helpful thought. If that feels difficult in that moment, consider a Loving Kindness meditation. You could simply say or think to yourself:

“May I be filled with Loving Kindness.

May I be at peace and at ease.

May I be free from inner and outer harm.

May I be surrounded by Love.”

Take Back Control. As there is so much out of our control, focus on the things you can control. Educate yourself on healthy beauty products and cosmetics to be sure you aren’t taxing your system with extra toxins that could also impede reproductive health. For example, go to www.safecosmetics.org and input your personal care products to ascertain their levels of toxicity. Clean your cabinets and make-up bag of any items that may have higher levels. Look for non-toxic cleaners for your home at the local natural market (i.e. enzyme-based cleaners). Use a canteen or other non-plastic (i.e. glass, food grade stainless steel) container for your water for your home and car. Be aware of the amounts of plastic when you shop. Even look around your own kitchen at plastic containers you may be using to store foods, etc. Download the EWG’s Healthy Living App on your phone to use in your day-to-day shopping. From food to shampoo, it has you covered!

Find Your Tribe and Support System. If you are experiencing stress and feelings of isolation, you need to know you are not alone. There are support groups and organizations in place to help you navigate all you may be feeling. Even the most loving, attentive and supportive partner cannot witness you in the same way that those who have or are going through it can.

Remember, it is important to acknowledge that each of us is different, and thereby our fertility journeys will be different. Two women may be the same age, have similar blood work numbers, embark on the same treatments, etc., but how, when or if you get pregnant can be very different because it is a multi-factorial mind/body/spirit process.

Some support groups and resources include:

• resolve.org
• Soulful Conceptions™ Weekly Support Group and Fertility Yoga Class (local LA)
• Soulful Conceptions™ Closed, private FB page (global). Request to be a member: http://livinglela.com/services/ — scroll down to the button that says “Join Our Group.”

To learn more about the Soulful Conceptions™ fertility yoga therapy that I teach locally in Los Angeles, as well as the online program that will launch in the fall, visit: livinglela.com

Bibliography:

• Strong; StrongYoga®4Fertility – Training Manual (2009) 4
• Nakamura K er al. J Assist Reprod Genet (2008) 25: 47-62
• Google dictionary of Equanimity

Wendy Obstler, C-IAYT, E-RYT, is a Los Angeles based certified yoga therapist specializing in fertility, pre-natal and postpartum yoga. She is the co-founder of Living Lēla, the home to Soulful Conceptions™. Wendy is also the resident yoga therapist in a Beverly Hills rehabilitation center working daily to serve individuals with an array of musculoskeletal issues. Wendy attended the Yoga Therapy Rx program at Loyola Marymount University. Immediately following, she completed her 14-month clinical internship at Tensegrity Center for Yoga Therapy in Santa Monica, CA, under the brilliant guides of Sherry Brourman, PT, E-RYT500 and Leslie Kazadi, C-IAYT, E-RYT500. You can find Wendy online at livinglela.com, as well as on Instagram @living_lela, and Facebook @livinglela. Her weekly teaching schedule and other offerings/information about non–fertility yoga therapy can be found at divinesparkyoga.com.

3 Steps To Vacation While You Vacation

by Jasmine | Aug 4, 2017 | Yoga Therapy

A ROOT Awakening: 3 Steps To Vacation While You Vacation

Summer is the ultimate season for vacationing and one of the busiest travel times of the year. Ever since childhood, summer was thought of as a time for play. However, as the responsibilities of “adulthood” settle in, stresses like finances, work deadlines and limited vacation days begin to dampen our sense of this playful season. In fact, studies have shown that people are happier during the planning and anticipation stages of their vacation than they are during or after them! Why? Because unless you’re able to truly relax during your vacation, there is no way you can feel any happier (or more recharged) when you come home.

I started thinking about this last week as I planned my first big trip with my fiancé. We will be heading off to Maui in just a few weeks. I’m literally counting down the days old-school style by putting a big “X” on each day on the calendar. Maui is calling my name! But as excited as I am about this tropical paradise, I am just as anxious about the projects and work I’m leaving behind. Side note: Look out for pictures and poses from my island getaway.

While our intention to go on vacation is to get away and recharge, sometimes just the thought of leaving our “to do” list can be overwhelming and bring up anxiety and stress.  So, I decided that I am going to challenge myself (and you) to put into practice 3 tools to experience a true vacation on your vacation!

1. Grant Yourself Permission: Vacations are an opportunity to escape from the day to day and immerse ourselves in a new, and hopefully stress free, environment. We plan trips to beautiful and interesting places confident that the scenery will provide us the peace we are looking for or at least help us get there. As I planned my own vacation, I noticed that my first thought was, “I’ll have so much time to get things done!” Yikes, I was already planning on working! Sadly, I am not alone in this.

More than half of Americans spend most of their vacation working. Granting ourselves permission to not work and unplug is often a forgotten step. We may have opened the space in our schedule, but have we opened the space in our mind? To truly be on vacation, give yourself the green light to leave your device(s) behind and create the mental space to soak up the abundance of where you are. For me, overloading my senses with the smells and sounds of my new place (for Maui that’s sand, sun, surf), will help me stay present and are tangible reminders of why I am there.

2. Daily Meditation and Journaling: Both mediation and journaling have shown to have significant effects on our mood. The challenge with being on vacation is that we always bring our daily habits along with us. So even though we know we’re away, we still might wake up feeling anxious and overwhelmed. When I am on vacation, I always meditate in the morning. First, it takes me out of the habit of feeling like I need to rush out the door. After all, I’m on vacation- where am I running off to? Second, it helps ground me into my body which takes me  away from the never ending mental “to do” list.

When we are in our body, we afford ourselves the opportunity to notice if we are feeling tense or stressed and can begin to navigate  towards surrendering and absolving that feeling.

Journaling, another powerful tool, invites us to record our experiences. This can be as simple as listing the magnetism that surrounds us or writing down a simple note or word highlighting the experience of the day. Journaling acts as a beautiful reminder of our trip and helps us focus on the bounty of wellness that we   have permitted ourselves to be in.

3. New Adventures: There is no better time to open yourself up to new things than when on vacation. For me, this is the ultimate “I am on vacation” symbol. Anytime I go away, my favorite thing to do is to explore the uniqueness of that place. This can be anything from tasting traditional cuisine, snorkeling in clear blue waters, or zip-lining through a scenic rainforest. Either way, when we open up to new adventures, we are encouraged to shift out of our comfort zones. We are less easily distracted and more inclined to stay present so we can experience the (perhaps once in a lifetime) moment.

Are you ready to get away? Where and when is your next trip? How will you grant yourself permission to recharge?

Don’t let the waiting part of your vacation be the highlight. Instead, explore these tips to truly recharge your battery and effectively boost your sense of joy throughout the year!