Warming up

Warm thoughts

As you lay in bed, you might imagine your first cup of coffee or tea. You might prefer warm water with lemon, fresh ginger, a touch of honey. Perhaps a spicy chai. The ritual of running water, filling the kettle, getting out your favorite cup, warming it first with some hot water. Waiting for it to brew. The smell. The first taste. How it warms your hands, your body as it makes its way, particularly on these cold days.

When you go to actually make it in a few minutes, maybe notice more fully and appreciate this very simple way to begin your day. What pleasure it brings. What you notice in your body. Perhaps a feeling of warmth, or of a softening somewhere.

Maybe before climbing out of bed you imagine something else. Taking a few moments to think about a loved one, warms you. Maybe you imagine sitting by the fire with friends. Perhaps you place hand on heart and offer yourself a few minutes of love, compassion… and that warms you.

Warm waters

What about including warmth in the morning in the way of a hot bath, or shower. Really sensing how it feels. The wakening spray of water landing upon you or warm waters, surrounding you. Maybe you notice the sounds. See the steam rising. Feel the water’s cleansing, soft, fluid properties. This warm and tender waking of your body and your senses.

Warm foods

Perhaps, warm foods. Many people these days are into green smoothies and such. I enjoy a light breakfast of crisp greens, bright ripe tomatoes and a boiled egg in the summer. But as we move into the cooler months it might be useful to bring some warmth to food. Just being cooked makes food easier to digest on these slow, sluggish days. Maybe hot oatmeal, toast, biscuits, whatever you prefer. Waffles with the sweetness of local maple syrup, or baked fruit like plums or apples, spiced up as you like.

Fiery, perhaps

Or perhaps your thoughts on any particular morning lean towards the injustices of the world around you and you feel this fiery, hot, anger welling up inside. And that’s what warms you up, gets you moving forward in your day. Who knows?

I get that it’s not always sunshine and rainbows, hot tea, warm baths, clean water that we are privileged to enjoy.

Yet, finding these small moments of warmth, calm, building some resilience to greet the day and whatever that means for you, might be useful.

Or maybe it’s just in the noticing what fuels you, that counts.

To Breathe

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.

#morningpractice #mornings #breath #breathe #needs #baseline #kindness #compassion #curiosity #feelintoit #feeling #noticing #awareness #time #space #slowdown #yogatherapy #yogatoolsforlife #JRFU #JustRightForYou #startsmall #goslow

Reaching Out

Whew.

Maybe like me, you feel like the last little while has been really hard. This coming back to further restrictions, schools opening up again, the looming winter ahead (where I live) and just the overall increased stress and uncertainty about a whole lot of things, that are likely different for each of us.

I haven’t had much energy for anything other than basic day-to-day stuff and getting outside, which is now a ‘must do’ in my day. Not much else in terms of creating content, writing, connecting with many people outside my teeny tiny circle.

Perhaps this morning it is the cold air, light snow falling and heavy winds that blew in last night that are providing a push to get moving again.  Rather than feeling quiet and contained, I feel a little more prepared to reach out, like these trees. Partially uncovered and extending.

Back in the spring I ran my first online program called Just Right, For You. Part of it was bringing awareness to the many things we do in a day. What nourishes us. What depletes us. What might be needed at any given time, on any particular day and responding to that in some way. Looking at the patterns and habits we have formed over a lifetime and noticing if they serve us well, or maybe changing them up a little might be useful.

What I’d like to do this month, each day, is offer some of the tools and practices explored in the program to consider. Try them out. See if they ring true for you, or not. Definitely not to do ‘all the things’ but rather just a few. Start small. Go slow.

What feels right for me, might not at all feel what’s Just Right, For You.

Which is often why providing someone ‘a simple fix‘ for overall wellbeing, pain, sleep issues, maybe just navigating this wild, world of ours doesn’t seem to work. I have found in working with people, and for myself personally, that what might be right and true is very individual. Personal. My life is probably nothing like your life. What’s that new covid-related saying? “We are in the same storm, but not in the same boat.”

So, follow along if you’re interested. I’ll be posting on Instagram, Facebook and Twitter using the hashtag #JRFU, #JustRightForYou, #dailypractice, #startsmall, #goslow. My hope is these practices will be of benefit to you in some way and that we can remain connected. We’ll begin tomorrow.

Preparing for Slumber

Depending on where you are in the world and your environment, you may notice some changes taking place. A change of season. It is quite obvious where I live as the foliage, the trees and the grasses are all preparing for winter. Transitioning to a new phase. Not only the beauty you can see here but the seasons also provide a steady rhythm to life. Continuity.

When menopause struck and I was suddenly experiencing disrupted sleeps, yet another transition. A new season. I couldn’t help but recall another stage of life gone by, the early days of parenthood. Those feelings of being absolutely depleted, exhausted. I can only surmise my dreary eyes gazing upon those loving baby faces helped get me through it.

I distinctly remember every time we got in the car to go somewhere, babies safely tucked into their car seats, I immediately fell asleep. Why was that?

I was exhausted.

I knew our babies were safe. I had some time and space when I no longer had to be vigilant, listening and watching over them.

The subtle swaying motion along with the soft hum of the car as my husband drove provided some cues, a stimulus that helped me drift off to slumber.

What were some of the things you did to help get your babies to sleep? I can recall softly stroking their head, their face, “tickling” as we called it. Soothing, rhythmic music playing in the background. There were at times suggestions made to put them on top of the dryer or something similar (maybe for the same hum, swaying that the car provided me). Wrapping them tightly in my arms. Bouncing, swaying, rocking.

We used another strategy when our twins were babies. During the day, we kept them downstairs in the living room, using one of those portable beds so they could get used to sleeping amidst the goings on of our daily life. But at night we took them up to their cribs, to a quiet, darkened room. A different signal that it was now night-time, different than their brief naps during the day.

We can use strategies, we can develop habits and routines to help create conditions for sleep. These are some of the things often discussed in terms of general sleep hygiene. Learning more about our circadian system or rhythm can also be helpful.

What what else might be useful if we’re having trouble with sleep?

Well, there is evidence to show how stress can affect our physiology and our sleep. And, I can imagine many are feeling the effects of stress these days. This hyperarousal, or perhaps it is more like hypo-arousal these days.

How does stress show up in the body? What happens? What are the changes that take place? Can we change or influence our nervous system’s response to stress?

Navigating transitional moments of life is a challenge. Often, there is a letting go required and a stepping into the unknown. Uncertainty. There may be feelings of loss, grief, sadness. Maybe there is anger or resentment or … well there are likely to be many feelings. Including love, beauty and joy. Maybe freedom. All showing up, moving, shifting like a roller coaster ride. Felt and experienced in the body.

Perhaps exploring this a little, what we notice, the sensations that rise and fall throughout the day (and night) might be useful. Making sense of it. Accepting these moments with some kindness and compassion, moving through them with awareness, finding some ground when we need it most. A way to settle into slumber when night falls.

Curious?

I’m planning to offer an online program where we can explore this both through some gentle movement practices, journaling or other written work, information, breath and awareness practices. If this is of interest to you please let me know, send me a message, comment below, sign up to the site or email me at info@yogatoolsforlife.com. There’s no commitment from you required, I’m only gauging if there is interest at this point.

Take care.

 

How might you find support?

“When we ‘find’ our bones and allow them to assume a supporting role, muscles can start to relax. It is in the ‘undoing’ of muscles that freedom in the joints is found – and with it, greater ease in movement.” Peter Blackaby, Intelligent Yoga

How might you explore this and how might it help in finding more ease in your life, less pain, or fatigue?

  1. Try noticing if you’re holding tension or contracting a muscle that’s not required for whatever it is you’re doing. So for example, I often suggest a person balance on one leg and notice if this creates any noticeable tension in their upper body, or jaw in order to do so. Obviously you don’t need your jaw muscles to contract to stand on one leg, but might this happen without you being aware of it?
  2. How might you learn to release this? To relax, let go of what’s unnecessary. I think it can often be more helpful to imagine softening, rather than ‘letting go or relaxing”. How often have you been told to “just relax….”. Easier said than done.

One of my teachers used words suggesting this relaxed tone in our tissues “might feel like the texture of a soft, ripe peach.” Or I can imagine how the muscle tone feels in a baby or young child compared to what I notice in myself at times.

Try this.

Make the biggest smile you can. Big, huge cheeks. Feel the tissue around your cheeks, maybe your throat, neck and perhaps even your shoulders. Just notice. Or clench your mouth, teeth really hard. Now, let your jaw hang loose. Open your mouth. Feel around again. Notice the difference.

Or this.

I’ll often suggest people lay down on the floor to rest. Not your bed, not the sofa, but the floor.

Why is that?

When you lay on the floor it’s usually easier to feel the support of the ground below, in contact with your bones. So you might feel your head supported, shoulders, pelvis, legs and feet. See if you can notice that and does this allow your muscles to soften a little? This can be really hard to do. Something you might try is to first tense or contract a muscle (like we did above) and then release it so you can notice the difference.

The first step however, is just in noticing. Like anything, by practicing this you’ll often be able to sense more easily when there is tension ‘held’ in your muscles that you’re not aware of. Tension that might contribute to other changes in your body and likely fatigue, over the longer term. How might that influence pain?

The second step might then be, how to find support. Curious to explore this further?

Creating New Pathways: change your pain, change your life begins this Wednesday, July 22nd. For more information or to register:

Pain is weird and it can change

Do you know that you can experience a HUGE amount of pain, yet have no damage or injury in your body?

Have you ever heard of phantom limb pain? It’s when someone experiences pain, yet they don’t even have the body part? Think of someone who’s maybe had their arm amputated but still feels pain there. How can that be?

Or maybe you’re someone who has been diagnosed with fibromyalgia. No obvious damage or injury can be found yet absolutely, you feel pain.

Do you know the reverse is also true? You can have NO pain and yet have ‘damage or injury’ in your body?

Have you ever found a bruise on your body yet had no idea how it got there? Or maybe you broke a bone playing one of your favorite sports but didn’t really feel pain, until you got to the hospital? There was obviously tissue damage, yet no pain. At least at first, perhaps.

Maybe you’re someone who has disk degeneration, yet no pain. According to this study (brinjikji et al 2014) if you’re 60 years old, 88% of people whose back has been imaged will show disk degeneration, yet experience NO pain.  If you’re up to 70 years of age, it’s up to 95% who have what looks like damage or injury and yet has NO pain.

When you have a headache, think of a really, really painful headache, … do you think you have something broken or damaged in your head?  Likely not.

So why do we think that way about other parts of our body?

Pain is weird, for sure. And complex. And our understanding of it does not always match with what’s going on. Often, we are confused by it, don’t know what to do about it and just live with it.

Don’t get me wrong. You NEED pain. Otherwise you would likely not survive. You need a mechanism to tell you something is up and you need to attend to it.  

It’s the persistent chronic pain that seems to be the trouble. In Canada and most places around the world, 1 in 5 people live with it. If it were an easy fix, we would have done so by now. Two areas that the evidence tells us seem to be most helpful are: understanding pain and movement. We’ll cover both.

Well, there is more to it but if you’re curious to know how you might change, how you can influence your own experience of pain, I’d love you to join a new 6-week online program starting July 22, 2020.

Advantages of this being online?

  • anyone can take it in the privacy of their own home,
  • at their own pace
  • all the content is yours to keep forever, and
  • I’ve made it affordable and accessible so anyone can enroll. $25 week, for 6 weeks (both a payment plan and options are available).

 If you or someone you know might benefit, click the link below for all the details.

Or you can always contact me here, to ask any questions.

Nourishing, Responsive Breath

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.

What’s different?

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.

What might create this tension?

Last week, I suggested you might explore ordinary movements  you do in a day (like making your bed, maybe it’s vacuuming, perhaps while brushing your teeth) and are they perhaps a little beyond what feels easeful for you? It might be the way you feel while doing something, when rushed. When it feels like there’s not enough time and space to do so (maybe when you’re eating, for instance). Tension might have something to do with your thoughts and emotions. The context in which you live, the people you connect with, while talking, using (or not using) your voice.  

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?

If you’d like to read in-depth about the breath, yoga therapy, current findings, and research about breath related to pain care, you might check out Chapter 8 by Shelly Prosko, in Yoga and Science in Pain Care – Treating the Person in Pain.

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.

“You said what?” (Actually, I didn’t)

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.

Reference: This exploration, these practices that I’ve been suggesting are from Donna Farhi’s The Breathing Book.

Eating, breathing, naturally?

@thedailypalette Vancouver, BC

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.

Breath Holding, an Inquiry

Tofino, BC

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.