How do you make sense of your days? Of what’s happening in and around you.
You might be someone who writes in a journal.
Either early morning, or late at night. I’ve recently heard of a thing called Morning Pages which I understand are meant to clear your mind, “provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand.” Or perhaps, as the creator says, they “could be called mourning pages as they are really a farewell to life as you knew it and an introduction to life as it’s going to be.”
I’m not a journal writer but I do write a lot of notes. I learn best when reading and writing on paper. I (attempt to) figure things out that way. Most often it’s not in the morning when I write. Sometimes, it is in the middle of the night (more on that later). Regardless, it does seem helpful to empty out or (try to) make sense of what is occupying the mind.
Might a sitting or meditation practice, be useful?
I sit for a few minutes each morning, and well, whatever happens, happens. Most often, for about 5 to 10 minutes. I notice my breath, find a place to focus and just sit with that for a bit. I feel into my body. Notice how I might find support in gravity. Allow myself to be comfortable. Some days that may appear to be very still. Other days I shift quite a bit. I subtly move my spine, my legs, whatever.
This short little practice seems to make some sense for me at the moment. Helps me find some ground, stability and space to navigate through the uncertainty of these days.
You may appreciate the practice of prayer.
It might be the way you prefer to begin (and/or end) the day.
Practices and rituals allow us time and space to consider, wonder, be curious. Make sense of things, or perhaps support us in a world that doesn’t always make sense.
When much seems beyond our control it might be helpful to consider, make sense of what we value most. What matters most?
I think this can be useful practice. What’s most important. The world around us will surely change and challenge us constantly, but maybe focusing on the simple things we might value like care, communication, community, and connecting with others might make the most sense, for now. Maybe for you it is being outside. Truth-finding. Helping others. Maybe it’s just this getting up each day… and putting one foot in front of the other no matter what.
What is it, really, that matters to you most? How do you know that?
Can you bring your attention to your breath? What do you notice?
Immediately following these two questions, your breath is likely to change somewhat. Just bringing your attention to it, is enough to alter it a little.
Walk into most yoga classes and there are often very specific instructions given as to how to breathe. I’ve done this as well when teaching. I still do from time to time, so I’m not saying to never do so. Yet, we might consider when and why it might be useful and appropriate.
Might we begin by just noticing it?
Leave it be.
Allow your breath to respond… rather than consider it is another thing to be fixed. Or regulated, standardized, conformed to. Imposed upon. Being asked to disregard your own natural need or rhythm, during a given experience or situation.
If you’d like to follow along, here’s a 4-min recording you might use to explore your breath early one morning. Or maybe another time during the day. There’s no right or wrong here. Rather, an opportunity to tune in to what might be a place of noticing what we feel, what ‘state of being’ we’re in, what we are experiencing. (Click the link below. You may be directed to another link, or not, depending on where/how you’re viewing it.)
With consistent practice of this checking in with your breath, your body, you might find a pattern. Maybe a baseline of some kind. This might be easier in the morning before you’ve moved or thought too much about the day ahead. But it may be at another time that works well for you.
What does your breath feel like? And then later in the day, notice when it changes. And it surely will from time to time.
Be curious. Check it out. See what you notice. I’d love to hear how it goes for you.
I could really go on and on about breath, from many different angles and actually have been sent down the rabbit hole for a few days now wondering how I might approach this, in a single blog post.
Our breath, the in-breath and the out-breath happen quite naturally, right? Of course, they do. It is one of the most important things necessary to our survival. We do not have to think about it. It is just one of the many wonderous systems in our body, working behind the scenes.
However, if you look at how a baby breathes, and how many of us older folks breathe, you might notice a difference. How in babies and young children it almost seems like their whole body moves when they breathe. How their big, soft bellies expand with each inhale. For us, often, not so much.
There could be a whole mess of reasons, but the one I’ll explore here is one you’ve perhaps been exploring over the past week.
Muscular tension might be involved when we hold our breath, or when it doesn’t flow so freely.
Generally, muscles and tissues may become strained, fatigued over time if they are recruited, or over-recruited, ‘switched on’ a lot. We may not be aware of this, particularly if ongoing over a long period of time. It often becomes our usual ‘pattern’ rather than what might be a responding or releasing (and relaxing) as required.
There are also some areas of the body where this tension might get in the way of a full, easeful, ‘natural’ breath we see in a baby. I think of the stomach or belly area for one. How many people unconsciously hold or constrict in this area for a multitude of reasons? This, which happens to be the area containing your primary breathing muscle, the respiratory diaphragm. Or might someone hold tension unconsciously in their pelvic floor (diaphragm) muscles, again for a variety of reasons? I think of all those ‘core exercises’ we’ve been told are good for us or how often women socially, culturally, ‘suck in their stomach. Or perhaps you’ve been told to do kegels at one time or another, or hold, strengthen or tighten up your pelvic floor muscles. Which may be useful. Or maybe not.
Both diaphragms are meant to move with each breath yet with tension and tightness in one or both, might this change how we breathe?
Holding tension might not allow for a full, deep breath such as when our respiratory diaphragm moves down, creating the in-breath. Maybe, we hold tension in the pelvic floor, without realizing it and again, not allowing for optimal breath.
Now, think about what is more important to our body, to our brain, but breathing. And how this regular intake of oxygen not only provides nourishment our body needs to survive, but it also forms or influences our physiological state. For instance if we are under threat, or even perceived threat there are immediate changes to our physiology, including our breath, that takes place to aid in our survival.
Which is all great when we’ve broken a bone, need to pull our hand away from fire, stay clear of toxic fumes or something similar. Back in the old days, we would need all our senses, these sensations, to help us stay clear of dangerous predators like tigers and the like.
What happens now though, is often we are unaware of:
1. The threats (real or perceived) that we encounter on a daily basis. These aren’t likely threats like running from tigers, but threats in terms of our relationships, our jobs, our finances, our communities, our environment. How much of the news do you see, threatens your sense of safety? Does this create a sense of tension, stress, holding of your breath perhaps, in your body?
2. The response of your nervous system and subsequent physiology that accompanies this. You may have read that stress is not good for the immune system, for your mental health, etc. but there are also effects on other areas or systems that occur including your pain system. If pain is meant to protect you, yet you ‘feel’ threatened, stressed, and tense might that turn UP the volume of pain? Have you ever noticed a correlation (not saying cause, here) in your stress levels and your pain?
Conversely, how might a sense of safety, turn DOWN the volume of pain? Even a few simple words from a parent to a child such as “you’ll be okay” often turns down a pain response.
Can we learn to notice our breath and what that might tell us about how we feel?
Can we find a breath that is supportive for us, when it’s called upon?
Can we find a breath that is supportive for for us, when we need rest, find calm, sleep?
There is no right or wrong in this.
Rather, can we find a responsive, flexible breath that supports us for whatever it is we’d like to do? To live in an optimal state of health? As a first step, can be begin to notice this at all?
Personally, attention to breath and subsequent practices has had the most influence I find, when working with people who experience persistent pain. Time and time again. Though as Shelly rightly points out “the practices must be individualized to meet the unique needs of the person.” Telling people to take big, deep breaths, may not be ‘the answer’ or ‘the fix’ for everyone which is often what I see out in the main stream media. Suggesting there is some kind of ‘ideal’ breath, for all people, at all times.
I was looking at this tree (pictured above) in my back yard at lunch time today. It sways and flows. Appears strong, yet supple. Not rigid, brittle, tight or constricted. Takes in nourishment, gives back some. Might we be like this tree … A breath in. A breath out. Responding as need be, in any given moment to what life is asking of us.
I’ll be diving into this in more detail with information, a little bit of research and experiential practices in Week 4 of my upcoming online ‘Creating New Pathways‘ course. Want to learn more?
Interested to learn more about this thing called ‘yoga therapy’? Some FAQ’s plus links for ways yoga therapy can help, information for healthcare providers, where we’re at in terms of current research and yoga, yoga therapy.
I look at these flowers and wonder what happens between having a felt sense of freedom and space or that of feeling tightly clenched and constricted. What creates the dance between these two opposites in my my body, my breath, perhaps even my voice?
Recently I find myself rather tongue-tied, influenced each day by current events.
We celebrated Canada Day on Wednesday. Yes we did. Yet, this celebration doesn’t quite feel the same for me these past few years, given what I’m seeing and learning about our county’s history and what Canada Day might (not) mean for our indigenous population or others, unlike me.
I wanted to acknowledge how much I love this country. Having lived abroad for so many years I hold deep appreciation for not only the land, but the culture, society, values, all it’s people. Yet I didn’t want to not also acknowledge it’s dark history and so… I mostly said nothing.
I find uncertainty in knowing what to say, how I might use my voice regarding events unfolding, day by day. How #blacklivesmatter. The need to acknowledge the disparity and racism that exists. Which is not recent, but rather long standing. I still don’t know how to express my thoughts, even here, as I write. I have much to learn and therefore … I mostly, say nothing. Yet, that can’t be right, either.
There’s no way forward in standing still, or silence.
Usually I love to talk, to speak out, as noted in my last blog post. So this not talking does not come easy to me. However, I do notice times, places, situations where I expressly, consciously ‘hold my tongue’ as they say, for a wide variety of reasons.
What happens when there is something you want to say, but you’re afraid to say it? How does this happen in my body, this holding back, this silencing? How do I manage this? Surely, musculature is involved. Therefore my brain, my nervous system play a part. A thought or feeling proceeding it.
I wonder what happens to my breath, when I consciously hold back saying something? When there is a conflict between what I want to express but am unsure how to proceed? Or, perhaps if I don’t believe what I have to say matters. Or maybe this expressing of my self, is not welcomed in a particular environment or social context?
What effect might that have on physiology, my body, my breath? How do I even notice that in my body? What do I feel, how does that feel? Do I even notice when this occurs?
Do you ever notice for yourself, times when you don’t express yourself, hold back on your opinions, aren’t sure what to say? I can say there have been more than enough times when I have done so. In work situations, for sure. But also with family, friends, even strangers I encounter. For me, these are often situations when there is discomfort, conflict or uncertainty already permeating the air, circling into the mix. It is a pattern, I’ve come to recognize.
Today and over the weekend, try this: notice what happens to your breath when you speak with someone. Notice if you pause, give yourself time to think about your response. Notice if you allow others to complete what they’re saying or do you tend to interrupt? Can you feel your breath supporting your voice or does your voice or breath feel held, or tight? Can you notice any of this happening to the person you’re in conversation with? Do you feel comfortable or uncomfortable in what you wish to express? Do you hold back?
Or the opposite. What do you notice about your breath, your voice, when you’re singing your favorite song or in easy conversation with a trusted friend or partner?
What allows one to open up, speak freely? What might not? How might paying attention to your breath be an indicator of this?
I’m interested, to hear how it goes for you. Anything you notice about your breath, your voice. Your thoughts as you begin to speak or decide not to speak. What happens? How does it feel?
Let’s circle back on Monday and consider how our breath might have some influence or relationship to discomfort, and perhaps the experience of pain.
“Your graduation exam for this exercise is to practice breathing during an argument or confrontation”. – Donna Farhi
If you’re interested in diving into this type of exploration or other practices and how they might influence your experience of pain, I offer online 1:1 private sessions.
Such a beautiful tray of food. No wonder eating comes naturally to me. Rather like breathing. But it may not be so for you and I suggest that perhaps our breathing is not always natural either, but is rather responsive and adaptive.
I experience this in other areas of my life, as well. For instance, everything about being a mother did not always come naturally for me. It began with a struggle to breast-feed our first born. I became anxious, stressed and upset when this did not go according to plan. I had to make a call for support and learn from someone. All was well, soon enough.
Next, however, was being home alone all day in the dead of a cold Canadian winter with a baby, requiring so much time and attention. Not only exhausting (compounded by sleepless nights) but the social isolation I experienced was new to me as well, and did not come naturally. Knowing what to do, how to best raise this human being was a challenge. Parenting as being ‘natural’? In some ways, yes, of course. In many ways, not so much. When it didn’t feel natural, I felt like I failed, somehow.
Back to food and eating though. As I said, it does come quite naturally to me. In fact it comes to me far more often than I might need. Hard to resist when images like the one above, presents itself.
Mostly, we don’t pay much attention to these natural things we do until they become a problem, an issue somehow, in how we might like to live our life.
For today’s exploration let’s combine breathing with eating. How might that go?
Much to my family’s dismay I have a tendency to choke, fairly frequently, when eating. Part of it, I’ve noticed, I’m often rushing. Second to that, I’m often talking. Our dinner time is ‘family time’ and usually consists of our coming together prepared for much debate about the events and/or news of the day. When given the opportunity, I do as well, love to talk. Rather similar to the eating thing.
Meanwhile, what’s more important to survival than breathing?
Breathing is going to sneak in ‘as needed’ whether we want it to, whether we make time and space for it, or not. Whether we’re conscious of it or not.
I wonder how eating might go for me if instead of paying attention to what I eat, how much I eat, or when I’m talking, I might just notice how I breathe when I eat.
What might that bring to my awareness?
Perhaps there is something around eating that might be noticeable for you. Maybe instead of choking like me, perhaps you have a tendency to over-eat, or it could be you under-eat. Or perhaps you have some digestive issues.
Try this: Set aside one meal a day in which you do not feel any time constraints. Let yourself breath slowly as you eat. Notice how it feels to allow your belly to release as you chew and swallow your food. Monitor your breathing if you can. Notice what you feel during and after your meal. Again, try not to judge anything. Perhaps there is nothing to notice or perhaps there is.
Curious, isn’t it?
Check back on Friday when we’ll do one more exploration and it is a worthy one, I think. Also, I wonder how the movement and breathing exploration went for you, from earlier this week. You can sign up below to get all these posts.
Also, just to let you know, I’ll soon be announcing a new 6-week online course where breath is one of the things we’ll be exploring and working with. One piece of the puzzle, when we explore various aspects to consider if you experience pain. You can learn more about the ‘Creating New Pathways’ program by clicking the link below.
When looking at this picture, I imagine I may have been holding my breath in the moment. Quite a natural response, if I felt I didn’t have quite the stability and balance required to make it to the other side without falling. Perhaps I did feel able, comfortable, and so my breath flowed easefully at the time. For the most part, whatever occurred was probably not something I noticed or was aware of at the time.
It’s interesting to note how our breath might fluctuate throughout the days based on different needs or experiences.
Last week I suggested rather than bringing awareness to how your breath moves, which is often what we’re asked to pay attention to I suggested we might also focus on when it doesn’t. When you might be holding your breath. I wonder how it went for you? Did you notice anything?
This week, let’s explore this a little more.
Today and tomorrow, why not pay attention to your breath while you’re moving or doing an particular activity. It might be during a time or activity from last week, when you noticed this momentary breath-holding.
Choose something where you are not pressured or rushed for time. Maybe it’s when you’re making your bed in the morning, or perhaps brushing your teeth. Another might be when your moving from sitting in a chair to standing up. Practice, allowing your breath to move freely as best you can, as an integral part of the activity. Notice, if the activity or movement is made easier or more difficult when you breathe freely. Try not to judge it as good or bad. Just be curious.
I’d love your feedback about what you notice.
Then on Wednesday, we’ll explore this in another specific activity in our daily life. You might be surprised. Check back then, or sign up below to regularly receive these blog posts.
I was having a discussion with a client this week about the breath and how we breathe. We were talking about the relationship between our body, our breath and how breath moves in relationship to gravity. The forces of gravity, the loads we feel.
Breath awareness is often a focus in yoga. Both in yoga classes and also in a more therapeutic practice of yoga. We spend a lot of time noticing breath, feeling the breath as it moves. Noticing the length of breath, the inhales, the exhales. Where we feel the breath move, in our body.
Taking a different path, perhaps we can explore how breath might not always be moving, or moving so well. As in when you’re holding your breath. Which you might not readily notice throughout the day, unless you pay attention to it.
The basis of this inquiry is from Donna Farhi’s The Breathing Book (highly recommend the book). She states the purpose of the inquiry being:
To identify the situations and activities in which you most commonly engage in breath holding. We don’t usually recognize how much tension we invest in simple activities such as talking or cooking because we don’t recognize the situation as terribly stressful. You may be surprised and disconcerted to discover that you hold your breath in almost every conceivable situation.
Let’s check this out.
Starting today and for the rest of this week, take notice of when you hold your breath.What you’re doing when you hold your breath. Where you are, who you’re with. Make a mental note, or actually write it down so you don’t forget.
You may notice it when you’re speaking on the phone with someone. Perhaps your boss. Or you may notice it when you’re leaning over to make your bed. Or you may notice you hold your breath when your attention is really focused on something, like when driving down busy streets.
Then, you might want to see if you can change it in some way. Just breathe a little more freely if you can. Try not to judge anything, just notice.
I’ve noticed this pattern of breath holding in myself, particularly, in these days. Before I started wearing a mask I would sometimes catch myself holding my breath as I walked by someone. Or when I felt they were standing too near to me. I suspect there was some fear involved in my response. It’s like I didn’t want to take breath in, at that moment.
We’ll do more specific explorations, next week. And maybe get a little curious about how this might affect or influence pain.
Check back with me on Monday (June 29th) for more. In the meantime, keep noticing.
 Louw, Adriaan & Zimney, Kory & Puentedura, Emilio & Diener, Ina. (2016). The efficacy of pain neuroscience education on musculoskeletal pain: A systematic review of the literature. Physiotherapy Theory and Practice. 32. 1-24. 10.1080/09593985.2016.1194646.
What if you could learn how to move safely? To live your life again, with more ease.
What if you could learn how to tune into your body’s signals in a way that can best guide you?
Pain is definitely complex and there can be a whole range of contributors to your individual experience of pain. It’s usually not just one thing which is why looking for the ‘thing’ to fix the pain doesn’t usually work. Particularly over the long term.
What if you had a safe place to practice what yoga offers?
gentle movement practice
meditation or mindfulness practices
What if you had a community of others to be with who face similar concerns, uncertainty and questions, while you explore this?
What if you could learn that you are capable of changing or modulating your pain.
What if you could learn a little more to understand pain, what might be contributors, and what might best help to change your experience of pain?
What if you could learn how to work with your breath to help modulate your pain?
What if you could learn to notice stress and muscle tension which may contribute to your pain? Often, these lay just under your current level of awareness.
What if you could learn ways that might help you to sleep, as we do know sleep is often a factor in the experience of pain.
What if you could learn more about your nervous system and your brain and how adaptable these are? What part they play and how this means your pain is adaptable as well.
If any of this is of interest, resonates with you or you’re curious to find out more there is still time to register for the next series of Pain Care Yoga Classes. You can find more information here, or feel free to send a question here or by emailing me at email@example.com
** Tuesdays and Thursday mornings in Stittsville, starting November 5th.
People often sit at their desk, laptop, TV, or plugged into a smartphone with their earphones in. Listening to music, podcasts, videos on YouTube, working, or whatever.
As an experiment, the next time you put your earphones on, don’t ‘listen’ to anything except your breath.
It may not be as noticeable if you’re on the bus, driving, in an airport or a similar noisy environment. But, still, I think you’ll find it to be … telling.
How are you breathing?
Are you breathing fluidly?
Is there equanimity on the inhale and exhale. Or is one shorter or longer than the other?
A pause in between may be good. But do you find that you’ve actually stopped breathing? As in not breathing altogether of course, but that your breathing is not fluid. Easy. Continuous. That there is a long pause, perhaps, between the two. That you fail to begin the inhale, until long after the exhale.
Why might that be?
How do your neck muscles feel, while you’re noticing ‘this’ breath?
How does your torso or trunk feel?
How does your abdomen/belly feel?
Do you notice or feel anything at all?
Do you sense anything?
What might this noticing, this awareness tell you?
In the meantime, try this.
Inhale, and exhale, along with the shape below. Expansion, contraction.
I’m curious to hearof your experience.
I can say for sure, I noticed a few things about my own breathing patterns.
When there is quiet, what do I hear?
(Though we’re in the midst of a cold winter, I find I can ‘listen’ more clearly to my breath when swimming or floating in water, similar to listening with earphones in as above. Or if I submerge myself in bathwater. So choose what’s best for you, whatever might be your season.)