Let's Breathe - June is focused on breathing. Part 1

June breathing posts Part 1:

5/28/25 Wise Wednesday

Why does it seem that whenever we are stressed someone suggests “take a breath” or “calm down”.

WELL – there is some science to this.

For the month of June, on “Wise Wednesday” I will be sharing how to breathe.

No not just “in and out” but various types of breathing exercises that can help immediately and some when practiced over time can help your over-all health.

Let’s started….

When we are highly stressed, our prefrontal cortex – the part of the brain where rational thinking occurs becomes irrational or impaired, so simple “take a breath” or logic, seldom helps us to regain control.

BUT by changing the rhythm of our breathing we can signal the body to “calm down”. Physically the slower breathing slows our heart rate, which stimulates the vagus nerve – the highway from brain to stomach that tells your parasympathetic nervous system to “rest and digest”. Once this system kicks in, our body calms down, rationality returns, and we feel better.

SO – take a breath!

5/29/25 Fun Friday

Ready for your first breathing exercise? Taught by the infamous.....Steven Seagull

6/2/25 Monday Motivation

Motivational Monday

June is all about BREATHING!

It's June, WHAT?

Where is this year going? It seems like time goes so fast and possibly faster as we get older.

So even more important to remember to PAUSE and take a BREATH.

6/4/25

Wise Wednesday

Breathing through the stress.  

How many breathing techniques are there you might wonder?

Isn’t it pretty much just how fast or slow you breathe?

It was amazing to see dozens of types of breathing techniques.

Honestly, it became a bit overwhelming.

Then add their Sanskrit names and finding a good

breathing technique can be confusing.

And which one should you do when it’s the middle of the day when you just realize you forgot to pack the kids lunch, have to pick one up from a half day of school, you are at your parents’ doctor’s appt, while trying to focus on a work Zoom meeting. Yep, been there!

These 15 second (or as long as you need to do them) breathing breaks will slow your heart rate, allow you to regain focus and then tackle whatever comes next.

Here are 2 options:

Sama Vritti Pranayama – Equal Breathing: This yogic type breathing is supposed to represent a harmonious dance, promoting balance and focus, cultivating awareness, tranquility amidst life’s fluctuations, and enhancing mental clarity. And at this moment this is exactly what you need.

You can do this breath work with your eyes open or closed. Simply inhale for a count of 4 (counting silently in your head), then exhale for a count of 4 (again silently counting). Repeating for at least 3 cycles, but there really is no limit to how many cycles you do. Keep doing them until you feel CALM.

Nadi Shodana – Alternate Nostril Breathing: This breathing exercise is not only supposed to calm our nervous system (our stressed-out feelings) but also sharpen our focus, concentration, and INVIGORATE us. Maybe better than a cup of coffee?

This one is a little trickier and you may NOT want to do it during your Zoom meeting with the camera on.

1. “Bring your right hand up to your nose, with your index finger hovering over your left nostril and your thumb hovering over your right nostril.

2. Use your thumb to block your right nostril. Inhale through your left nostril.

3. Use your index finger to block your left nostril. At this point, both nostrils should be held closed.

4. With both nostrils blocked, hold your breath for a beat or two.

5. Release your thumb to unblock your right nostril and exhale.

6. Take a pause at the bottom of your exhale. Then, keeping your left nostril closed, inhale through your right nostril.

7. Use your thumb to block off your right nostril. With both nostrils held closed, hold your breath again for a beat or two.

8. Release your index finger to unblock your left nostril and exhale.”

-            Health.ClevelandClinic.org

Remember PAUSE and BREATHE……

6/6/25 Fun Friday

Why does Darth Vader’s breathing sound so angry?

          He was just venting.

6/9/25 Mindful Monday

6/11/25 Wise Wednesday

Stomach breathing?

I thought we breathe through our lungs?

Our body is a wonderfully complex and yet well-designed machine. Between the cavity that holds our heart and lungs and the one that holds pretty much all the rest of our organs is the DIAPHRAGM.

This strong divider and muscle is what helps us take a deep breath. When we take a breath in, the diaphragm pulls down into our abdomen giving more room for the lungs to collect all that amazing air.

When we breathe out, the diaphragm pushes back up and helps us to expel all that stale air. When we breathe in, our stomach area expands. When we breathe out it shrinks.

So the next time you are trying to button a tight pair of pants, do it on the exhale.

Stomach Breathing:

1. Lie down on your back with your knees bent and feet flat on the floor.

2. Place one hand on your upper chest and the other on your abdomen, just below your rib cage.

3. Inhale slowly through your nose, allowing your abdomen to expand and your chest to remain still.

4. Exhale slowly through your mouth or nose, tightening your abdominal muscles as you push out air.

5. Repeat.

You can do this sitting up; eyes opened or closed. I do find it is more relaxing and I am more calm after when I have done it with my eyes closed.

Remember PAUSE and BREATHE …. YOU’VE GOT THIS!