This Week's Theme: Breathe and Release Stress

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I've noticed a certain look on a lot of people's faces lately - that anxious, overwhelmed, "Eek! How am I ever going to get everything done before Christmas?!" kind of look.

So this week we're practicing using the breath to transition out of that stressed-out state and into something a little more peaceful and merry. 'Tis the season of peace, after all.

(By the way, did you catch yesterday's NPR story on your breath as a built-in tool for stress relief and overall health? Check it out.)

TWO-MINUTE DIY PRACTICE: ELONGATED BREATH

photo via Brandon Baunach
Creative Commons

This practice is super simple, yet very powerful. We're just working on lengthening out the breath. A few people have told me that this practice has helped lower their blood pressure (while at the doctor's office measuring it) within a matter of minutes. Wow.

1. Start seated at the edge of your chair (or on the floor, a meditation cushion, or wherever you feel comfy). Sit on the front edge of your sit bones so that your pelvis starts to tilt forward a little and your spine stacks up easily to hold you upright with minimal muscular effort.
2. Root down through the sit bones and lengthen the crown of your head toward the sky - creating a long, spacious torso so you've got plenty of room to breathe.
3. Close your eyes and draw your attention to your lower ribcage.
4. Inhaling, expand the front, back, and sides of your lower ribcage.
5. Exhaling, let your ribs fall gently back to their original state.
6. Consciously start to lengthen your breath to a six-count inhale, and a six-count exhale.

If you want to use this as an opportunity for meditation, you might try mentally repeating the phrase, "I am here," on each exhale. It's a nice way to ground yourself in the moment and release stress.

As always, take what serves you, leave what doesn't. It's all good.

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