Member Only Practices
How to use this section
Here you will find some of the recordings I find myself using most frequently with Yoga Therapy clients.
The focus of these practices are to help us decrease our levels of stress and anxiety - getting us out of the sympathetic nervous system (SNS) and allowing us to rest in the parasympathetic nervous system (PNS).
Here you will find a number of breathing practices. By learning how to breathe functionally (i.e. a diaphragmatic and nasal breath) we can have an impact on how our body experiences stress and anxiety (and so much more).
We breathe 20,000 x a day, if you're over-breathing, which most of us are, that can be more like 30 - 40,000 breaths a day. In order to re-train the way that you breathe, I recommend that you commit to these practices regularly, which means multiple times a day. I suggest first thing when you wake up, at lunch and before bed, if you can do it more regularly - even better! Each practice has a suggestion of how to use it. If you every have questions or concerns about the practices and how you are feeling doing them, please email me: kittysyogaspot@gmail.com. If you have a chronic health condition, please see your GP before committing to these practices to make sure that they are right for you. I am not a doctor and these practices might not be suitable for all individuals.
Breathing Practices
Before you begin the series of breathing practices provided here, I recommend that you measure your Comfortable Pause (CP). Our body needs a certain level of Oxygen and Cardon Dioxide. Because many of us over breathe, we usually have more Oxygen than we need. Our CP can give us an idea of how out of balance we are. Knowing our CP is important for breath holds. We would ideally like a CP of 40 seconds. Which will result in a reduced respiratory rate and is usually an indication of parasympathetic dominance. Many of us will be below 20 and some lower than 10. That's ok. With time, you will learn to slow down your breathing and eventually your CP will begin to increase.
Diaphragmatic, Subtle and Equal Breathing
In this section you will find some practices broken down into digestible bits and then combined into more dynamic practices, I recommend trying the practices separately before doing the combined practices. Re-training our breath is not a quick fix, it takes time, so allow this part of the process to be enjoyed. I have split out the practices to be 5, 10 and up to 20 minutes each - so no matter how much time you have, there will always be a practice for you.
Breathing a diaphragmatic, nasal breath, is a functional way of breathing, and is often not the norm for those of us who breathe shallow, chest breaths. When we move into the practices of subtle and equal breathing, we are learning to soften the intensity of breathing, especially if we are used to mouth breathing - and we are also reducing our respiratory rate, which takes time.
Diaphragmatic
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Breathe functionally
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Helps to re-train how you are breathing
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Calms the body and mind
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Encourages PNS dominance
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Can be done anywhere
Subtle
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Helps reduce the respiratory rate (RR)
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Slows down breathing and reduces over-breathing
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Calms the body and mind
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Encourages PNS dominance
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Can be done anywhere
Equal
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Helps reduce the RR
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Slows down breathing and reduces over-breathing
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Calms the body and mind
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Helpful for those who have trouble focusing
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Encourages PNS dominance
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Can be done anywhere
Combined Breathing Practices
Once you are comfortable with diaphragmatic, subtle and equal breathing, you can move on to the longer combined practices. Slowly progressing up to the practices which include short breath holds (SBH). These holds are based on the number you record when measuring your CP. Once your resting CP is 20 seconds or more you can include the practice of Nadi Shodhana, also known as Alternate Nostril Breathing, this is a combination of everything you will have been practicing, but requires more concentration when you first begin.
Diaphragmatic/Equal/Subtle
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Helps create PNS dominance - calming the body and mind
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Requires longer periods of concentration on the breath - which leads to a greater sense of calm and relaxation
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This practice is best for beginners. Become comfortable with this practice for 20 minutes before moving on to any practices with breath holds.
Equal/Subtle/Short Breath Holds
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Helps create PNS dominance
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Reduces RR
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Helps to increase tolerance of Cardon Dioxide - leading to a better balance of Cardon Dioxide and Oxygen in the body. This helps to improve the functioning of the body - including the cardiovascular system , nervous system, digestive system and more!
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Leaves you feeling calmer and more focused.
Subtle/Equal/Nadi Shodhana
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Includes all the benefits of the other practices, but also incorporates an ancient yogic practice of Nadi Shodhana (NS) - also known as Alternate Nostril Breathing.
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NS requires focused attention and also helps to regulate the amount of Cardon Dioxide in the body.
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The benefits are similar to the SBH but have the added benefit of being a mindfulness practice as you focus on changing nostrils, counting and holding the breath at different intervals.
Mindfulness, Meditation & More
Here you will find practices that build on the skills and state of mind you have been cultivating in your breathing exercises. You don't have to wait for your CP to reach 40 seconds to be able to benefit from these practices. I recommend giving them a try and integrating them into your life whenever you are ready. In the practice of yoga, the physical and breathing practices are meant to prepare us for meditation. Once we have stretched and strengthened the body and breathing the breath, we are able to sit still and clear the mind.
Breath Meditation/Mindfulness Practice
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Helps to calm the body and mind
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Improves focus and concentration
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Creates PNS dominance
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Helps to improve mood and general mental health