Meditation, Breath, Diet and Stress: Healing Your mind while bringing your life into balance Part I

We all deal with stress. Some stress can be good for us, pushing us to set and achieve goals.  But largely stress makes us tense, fearful and jumbled. Working harder and faster at jobs we often don’t like to do the whole time pushing our minds to concentrate when we’d much rather be picking flowers or taking long walks in the countryside. Stress is part of our modern life. The australian aborigines, it is said, have no word for stress in their language! But, not so for us ‘modern’ types. While I’ve given no serious consideration to making a sudden life change and running off to live in the wild there are lessons that can be learned from ancient cultures on how to handle the pressures of life with more grace and calm. 

The ancient teachings of yoga and ayurvedic medicine give us a holistic approach to handling stress. How we breath, eat and think may all contribute to either high or lower stress levels. Learning how to perform these common, everyday activities in the correct way can provide long term relief from stress, and give us some conscious control over how we are feeling. When we learn how to eat, think and breathe (yes, breathe!) in ways that nourish and support the natural functioning of the body, stress relief comes as a side effect of upgrading our habits.   

First, we must learn to breath correctly. Breathing is something we do everyday, every second actually. We can’t get along without it, yet no one knows how to breath correctly without first getting some coaching to better understand the mechanics of how we breath and how our breath affects our moods, emotions and our ability to focus the mind. The lungs are two sacks that inflate with the contraction of the diaphragm. The diaphragm, which is shaped like an umbrella, pulls downwards on the lungs, elongating them, which reduces the air pressure inside the space (by increasing volume) and air from the outside rushes in (by diffusion) to fill the semi-vacuum created by the expansion. Next, the diaphragm relaxes (and returns upwards) which compresses the lungs and pushes the air out. While this activity is going on in the lungs, the heart will typically have beat 6 times. The average ratio between breath and heart rates is 1 to 6, that is, one breath for each six heart beats.  

Armed with a basic knowledge of how we breath we can learn how to breath correctly. That is, calmly and deeply. You might want to first lay down on the floor, or other firm surface. Place your hands on your stomach and breath in. Did your stomach rise or fall? If it rose you are breathing correctly, if it fell, that is, contracted down towards the floor, then your breathing is reversed. This is very common, we are taught as children to stick our chests out when we breath. But we should be allowing the abdomen to expand, the larger part of the lungs is located in the bottom of the lung, which expands into the abdomen when the diaphragm descends. 

A way to correct your breathing, if you are expanding on the exhale is to lie on your stomach in the yoga posture called: makarasana or crocodile pose. Begin by lying on your stomach, fold your arms underneath you to support your forehead. In this position focus your attention on expanding the abdomen as you slowly and steadily inhale. Really feel your stomach as it presses against the floor and then, as the diaphragm relaxes and you exhale, the weight of the body will cause the abdomen to contract. This is a good way to begin practice of diaphragmatic breathing and will train the breath to move smoothly in and out as the abdomen expands and contracts. 

In the next article we’ll talk about diet, begin our discussion of meditation and see how controlling stress using diet and the mind can help you handle the day to day pressures of life. 

Till then stay calm, breath deeply and remember: Steady practice brings reliable results. 

Shushumna Breath: A Practice to Awaken the Central Channel

“Application of sushumna and awakening of kundalini are the two most important aspects of yogic practice” -Swami Rama 1

The breath method of awakening the shushumna nadi, or central channel, begins with balancing the flow of air through both nostrils at the same time. Maintaining the steady flow of air through both requires concentration and practice in both dharana and pranayama. Concentration is needed to maintain balance and experience with pranayama to have the sensitivity to differentiate the quality of the flow at the same time.

The breath is naturally stronger through one nostril or the other alternating in 90 minute cycles throughout the day and night. Shushumna breathing brings both sides into balance. In his book, Meditation in Action, Swami Rama taught that one should take a few months to practice this method regularly and that maintaining this breath for five minutes should be your goal. You will have “…attained the beginning of one-pointedness.” Shushumna breath practice is a gateway to higher states of meditation. It is a solid preparation for more advanced meditation methods, like the blue dot meditation.

In the past few months I have incorporated  this into my daily practice. If you are having difficulties with getting both nostrils clear, then you may want to start with jala neti. Daily use of the neti pot has many benefits. According to ayurvedic medicine, yoga’s sister art,  jala neti increases the efficiency of the nasal passages; clears the sinuses of impurities; helps overcome migraine problems, depression, tension, etc.;  and makes breathing easier while improving the intake of oxygen and removal of carbon dioxide.

I know from my own experience that regular jalaneti it has improved my asthma and my sleep. I find that I’m not tossing and turning as much. Perhaps because it’s easier to breath.

It is a good practice to take up after you become familiar with nadi-shodanam. IF you aren’t familiar with alternate nostril breathing, you should take a few months to learn that first before trying this technique.

I typically begin my pranayama practice after completing asana. Beginning with diaphragmatic breathing and continue for a few cycles will help you feel relaxed and centered before moving on to more intricate breath techniques. Next we go to alternate-nostril breathing for three rounds, in through the right, out through the right, then in through the left out through the left x 3. Follow with three cleansing breaths using both nostrils. Do this for three cycles before beginning shushmna breathing, breathing through both nostrils evenly.

I find that after a few cycles of nadi-shodanam my breath is lighter and my nasal passages clearer, this is evidence that the two nadis, Ida and Pingala, are cleansed. It is important to cleanse these two nadis before moving energy through the central channel.

Now that the breath is open and free flowing begin to breath slowly and deeply through both sides of the nose. Focus your mental attention at the junction of the two nostrils at the upper lip and feel the air moving evenly through both sides. If one side seems more open than the other you can go back to nadi-shodanam to clear the channels further if you wish, then start again. 


“When you regularly focus the mind on the center between the two nostrils, morning and evening, you will find that the mind easily attains a state of joy.” 1

This is a special practice, a kriya, after a few months you will be able to bring yourself to a state of joy at will and look forward to your meditation practice each day. I started with one minute  and slowly added additional time until I could maintain steady attention to the flow of the breath in both nostrils for five minutes. 
Concentrate on the flow of the air and not on the spot between the nostrils.

Paying close attention to the evenness of the air flow is the key.

I have been doing this practice for a little over four months. In that time I have noticed myself spontaneously smiling more and more often. Maybe it’s the ease I now feel in my breath. It could be I have begun to feel one-pointedness, or,  perhaps I’m just drunk on oxygen!

No matter the answer, I know I feel better having practiced this as part of my daily meditation. Having really connected with this ancient himalayan breath technique I recommend it anyone wanting to improve their breathing, their meditation, or who just wants to smile more!

The quotes and source material for this article were found in the book: Meditation and It's Practice, by Swami Rama, 9th Printing, 2012, Himalyan International Institute of Yoga Science and Philosophy of the USA.

Natural Healing for Dry Winter Skin

Happy New Year!

As I sit and write this, my first post on this blog, and my first in 2015, most of North America is covered in cold weather, below freezing temperatures and the winter chill has locked it's grip on us as the new year begins. If you are like me, the recent cold weather ushers in the winter dry skin season. I have been told by friends who, like me, also suffer with dry skin triggered by the cold. Over the year I have learned a few tricks for dealing with the dry skin of winter.  I'll take this opportunity to share some of the all natural holistic approaches  that have helped me dealing with winter skin flare ups and dry skin in general.

Because the winter is the time to rest (hibernate) and reflect (digest). I have chosen to use rest and nourishment as the keys to bringing the body and mind back into balance. We will begin and end with habits, sleeping, eating, drinking, and yes....even BREATHING! You may be surprised to learn that breath is very important ...the skin is closely correlated to the lungs in both traditional chinese medicine and ayurveda. We'll discuss a few simple breathing techniques that have worked for me... and I hope will work for you as well!

Go to sleep and wake up at the same time everyday. Sleep becomes very important when bringing yourself back to balance. Good sleep habits are important in maintaining both mental and physical health. Going to sleep and waking up at regular times becomes even more important when handling stress or illness. There have been unnumbered studies done which demonstrate the importance of sleep and lowered levels of stress (as measured  objectively by lower cortisol levels, and subjectively by an individual's sense of well being). My sleep goal is to sleep for, least seven, and no more than ten hours each night. 
   [Sleep Tip - When I am tossing and turning and can't sleep, I have found valerian root capsules provide the best relief helping me doze off faster and stay asleep longer. I also have tried tart cherry juice as a sleep aid, this also works to help you stay asleep. ]

Eat less at each meal and eat more meals. Eating is the next key to improving not only your skin's health but your overall health as well. We all know that we are what we eat. Eating less processed food, stay away from overly spicy food, and stop eating before you feel FULL. Processed foods contain preservatives that can effect your sleep, your breathing and your drinking habits. Salty foods may cause you to drink more (which may cause you to wake up in the middle of the night). Also preservatives like MSG can affect your dreaming, give you a headache or create mysterious aches and pains if you are sensitive. A great secret to eating healthy is to be creative! I try to stay away from preservative laden foods and stick with more natural alternatives. That doesn't mean everything you eat needs to be organic. For example: you can try eating sliced chicken or turkey in place of prepared salami, ham or bologna can rid your diet of preservatives and lower your sodium intake as well...I'll leave the rest ot your imagination now that you likely see where this is heading.

[Eating Tip - try eating more fats and oils. Use ingredients like, avacado oil, olive oil, coconut oil, nuts, nut butters, seeds, even a little bacon ...high in sodium I know, but try and find bacon without preservatives if sodium isn't an issue for you.]

Drink more water, drink less alcohol and no sugar based sodas. Water is important to hydrate your system from the inside. We'll talk about topical creams in a minute but simply increasing your intake of water can improve your dry skin within a few days. Sugar, in large amounts, overstimulates the  nervous system, increasing heart rate, blood pressure and stress levels (by increasing cortisol levels in the blood). Alcohol, ditto on that, and both sugar and alcohol can prevent deep sleep and deep relaxation which are both critical factors in calming the nervous system. Calming the sympathetic nervous system (and activating the parasympathetic) helps reduce inflammation. I have found it also reduces the itchiness of dry skin.

[An additional drinking tip- Try switching to tea in place of coffee, it also has caffeine and has anti-inflammatory/antioxident properties as well.)

Be careful with topical creams and lotions, and don't rely on topical solutions alone. Topical creams should only be used in conjunction with a holistic plan that includes the entire body and mind. We read everyday about miracle creams that will cure our dry spots, our wrinkles, age spots etc...Yes, they will work, for awhile. But they fail to deal with the underlying issues that are the root cause of our symptoms.  One topical solution that has worked for me for sudden flare ups is 1 part tea tree oil, 1 part lavender oil and 2 parts vitamin E oil. Try this and see if it works for you. It is a clean, simple preparation that anyone can make themselves that will provide positive relief for dry patches and the red itchy spots that happen when the weather gets suddenly colder.

[Topical cream tip- Stay away from most commercially manufactured skin creams, they have carriers and other ingredients like alcohol that will make your skin drier!]

Learn how to breath correctly. Now that we have discussed sleeping, eating, drinking and topical solutions, let's talk about another habit that has a very powerful effect on your skin and well as the internal bodily processes that effect the overall nervous system as well as the skin. I'm talking about breathing. We all breath, but we don't all breath in the same way. Learning to breath, properly using the diaphragm, is vital to calming the body and the mind. Our breath effects our thinking, our emotions and even our dreaming (this I've learned from my own experience).

       How To Do Diaphragmatic Breathing: Put your hands on your abdomen. Breath in. Did your hands rise or fall? If your hands rose, and the abdomen expanded on the inhale you are breathing correctly. Congratulations! Keep it up. If your abdomen contracted on the inhale you are breathing in your chest. Not so good.  Learning to breath deep from the abdomen, could change, not just your breathing, but your whole life!

  Simply focus on breathing into your hands with the hands placed on your belly. If you take away nothing else from this article, this should be it! As you inhale the abdomen should rise, as you exhale abdomen should fall. A great way to become aware of your breath is to lay down with your stomach pressing against a hard surface. Breath slowly, deeply and calmly. As you inhale press the abdomen against the floor as you exhale let it contract. Once you can feel the correct movement then turn over onto your back and place your hands on your belly, feeling the breath rise and fall, inhale up, exhale down. Over time this way of breathing will become second nature to you. I find it helpful, even after you learn the correct way to breath, to place the hands on the belly periodically to increase your awareness of the flow of breath in and out of the body.

 [Breath Tip - My personal practice of pranayama also includes more advanced exercises.  Using diaphragmatic breath as the basis, I also do alternate nostril breathing, both with and without retention,  and shushmna breath, balancing the flow of the breath in both nostrils. These methods are more advanced breath control techniques and should be studied with the guidance of a qualified yoga teacher. If you were to do only the Diaphragmatic Breathing method described above by keeping your hands on your belly and breathing slowly, deeply and calmly you will extract tremendous benefit.]

There you have it! You have learned about creating a holistic approach for dealing with winter skin issues. I know it's a lot of information! Take what you feel comfortable with and use it. I want you to know that it took me years to learn these methods and create a practice of nourishment and healing rest including them all. You might want to start by trying to create blends of essential oils that will work for you. Be aware that everyone is different. Embrace that difference by learning what works best for you personally. Learn what nourishes and calms you.  Enjoy the journey to wholeness that you have embarked on.  When it come to your own healing, only you can see the path, and only you can walk it. Namaste.