Breathwork: Taking a deep breath into calm.

In the yoga tradition, the individual soul is called “Atman.” From the Sanskrit root “at,” meaning “to breathe,” a soul is defined as “That Which Breathes.”

Our life begins with a breath. We know that a baby has been born successfully when we hear a loud cry. Our life ends with a breath. When a body exhales then no longer inhales, we know the soul is gone. If breath is what defines life, breath IS life energy. In yoga, we call this “prana,” which simultaneously means both “breath” and “life-force energy.” The two are seen as virtually the same thing. It follows that there is no quicker way to transform your energy than to alter your breathing pattern.

Like training our bodies or training our minds, our breath can also be trained. Not because it’s bad and needs to be fixed, but so that it can be harnessed to work more effectively for us. We are made up of body, mind, and breath, and the breath for many of us is the last frontier. If you’ve been doing practices for the mind and body, but are still struggling with stress or your mood, you may be skipping yoga’s “secret sauce.” Breathwork is the most effective practice for your vibe, otherwise known as your feeling tone or how you show up in the world. 

One of the quickest ways to determine if someone is healthy is to examine their breathing pattern. If the breath is slow or shallow, rapid or irregular, you know that something is off. While doing breathwork cannot replace seeking medical help, it can be used to shift your energy and state of mind. For example, when someone is having a panic attack, we’ve all been taught to have them breathe into a paper bag. The idea is that if a person is panicking, they are usually also hyperventilating. The panic alters the breath cycle and the altered breath cycle creates more panic. This can quickly become a downward spiral.

The wise, old method of breathing into a paper bag does two things. First, it makes the person breathe in more carbon dioxide, which they’ve been losing through their quickened breath. Second, because the bag creates a sort of drag, it slows the breathing down. When the breath is slowed, the body takes the cue and thinks there is nothing to worry about. The act of slowing down your breathing is incredibly potent. Think of it like lifting weights with your lungs. It can be done by anyone, at any time, through techniques that are thousands of years old. It doesn’t require you to be spiritually elevated or psychologically evolved. On the contrary – it costs nothing and is simple to learn.

YOGA AND BREATH

Just like yoga and meditation, breathwork has a variety of styles and techniques with corresponding benefits. it can leave you feeling uplifted, focused, calm, or ready for sleep—depending on what type you do. There are energizing practices that require quick, short breaths and those that lengthen the breath for a more relaxing effect. Some techniques retain the breath at certain times or direct you to breathe out of just one nostril. 

While some of it can seem a bit unusual at first, just like embarking on your first downward dog, have an open mind and a sense of adventure. However, remember that no matter what the teacher says, you are in charge of you. If a teacher says “Twenty more like this,” and you feel that you need a break—take it! If nothing else, you are practicing to have a better sense of yourself.

While it may appear simple on the surface, in the yoga tradition, breathwork was often taught as one of the most advanced practices. Introduced to students after they had mastered physical yoga, breathwork is essentially the synergy, the alchemy, the powerful combination of all yogic practices. 

Why building a yoga community is to important

Community is about union and connection. The actual definition of community according to Webster’s Dictionary is, “A group of people living in the same place or having a particular characteristic in common.” It can be created because of a work culture, a commonality such as having a baby, or an interest a group of people shares such as yoga. Community requires a little something of each person as well. For example, if you’re going to be a part of a community, then you’ll have some responsibility to create a positive energy around the other people. By bringing positivity and a desire to impact others via new connections, a community can grow and be a safe area for expression.

Building a yoga community is a beneficial step to bringing every yogi together to increase positivity and health.

YOUR YOGA COMMUNITY

A practice community, sometimes known as a sangha in Buddhist circles, is a group of people that support you in your chosen lifestyle. Most often this support comes as a result of a shared set of values or ethics that need not be spoken about, but that you have all decided on for yourselves as a beneficial or healthy way of life, for example the Yoga Sutras. A practice community doesn’t have to be formally affiliated, and sometimes you even find yourself within such a network without having had the intention of joining or being part such a group.

Living ‘on the path’ of consciousness, towards enlightenment or awakening or even just with the intention of putting health and wellbeing before money and materialistic goals isn’t always easy. In many ways it feels as if you are swimming against the tide. Modern society has been built, to a large extent, on the premise that we all want to make a lot of money and spend it, while still thinking anxiously about what comes next. So if this isn’t your goal, if you’re working on a life of contentment, of being present and accepting of each moment as it shows up, then inevitably there will be times that you find yourself at odds with people around you or with processes that you are expected to participate in. This is when it helps to have other people that have similar goals or intentions to you that can help you remember what works for you, what is authentic for you, what helps you find happiness and health.

Humans, by nature, are social animals. From birth we rely on others to validate and confirm our existence. We watch the behavior of others to learn and seek out the support and comfort of others when we are sick or hurt. But we don’t always make the best choices for ourselves. And, just like with food, ‘we are what we eat’, or in this case, who we hang out with. This doesn’t mean we judge or look down upon those who live a different lifestyle than we do, but just begin to think about who you spend your time with and what you do when you are together. We have limited time here in this body, a finite period in which to experience life as a human being. If each minute were a dollar, how much would you pay to spend time with the people you choose to be around? Are these people your friends?

When you actively join a practice community, such as a yoga class or meditation group, you not only gain support for your lifestyle but you also take on responsibility for supporting others. Be considerate in the way you interact with those in your practice community. Remember to give what you would like to receive, share love and happiness rather than gossip and negative attitudes. Practice being happy and joyful for others, compassionate, grateful, non-judgmental and above all else, be a good friend to those in your practice community. Know when to set your ego aside and be present for others.

Harnessing the energy of the full moon

Glancing up at the night sky and noticing a full moon allows you to take a moment and admire the true beauty of the universe. But this monthly event in the lunar calendar is much more than light in the sky. There are ancient theories that suggest a deep link between the lunar cycle, the moon’s energy and our emotions and spirituality. And there are simple rituals you can perform to harness the powerful energy of the full moon, which promote genuine self-reflection, setting new intentions and letting go of what no longer serves you.

A full moon is the lunar phase when we can see it fully illuminated. This occurs when it aligns with the sun on the opposite side of the Earth, so the moon’s full face is lit up by the sun’s rays.

As the full moon marks the completion of what is called the waxing cycle (growing with light), it can also be seen as the growth cycle of our own intentions. This is when the moon’s energy is said to be at its peak and offers a great time to reflect on what has or hasn’t come to fruition in your life just yet. It prepares us for the waning cycle (light shrinking), toward the phase of a new moon.

Fill your cup with a full moon ritual

Whether you’re familiar with the power of the moon or just starting to explore the practice, the benefits can be illuminating.

Many people experience feeling overly emotional and disconnected at the peak of the full moon phase. But by utilising the moon’s energy through a thoughtful ritual, you may be able to uncover underlying, or even unconscious reasons for these emotions. A ritual allows you to dismiss old stagnant energies and thought patterns and replace any darkness or negativity with bright energy. It also gives you the time to make space for the new things you’re inviting into your life.

Rituals can be simple and quick – just focus on the intention and commitment to being present.

Try these easy rituals to connect with yourself and the power of the full moon.

1. Cleanse your space – both mental and physical

Light and dark energy are both at a peak during the full moon, so it’s a great time to cleanse your space, body and mind – clearing out any energy you no longer want to hold onto. Consider a smudging ceremony by lighting sage or palo santo to cleanse your home or workspace. Take a relaxing bath or go for a swim in the ocean, or simply change your bed sheets and declutter your space to cleanse your soul. It could be the fresh start and clean slate you need this month. You can combine this with affirmations or meditation if that feels authentic to you.

2. Charge your crystals

Many people believe the full moon is the optimum time to charge and cleanse your crystals for healing. Here is a basic guide to cleansing your crystals during a full moon.

1. Take your crystals outside and lay them out somewhere where they can be bathed in moonlight. Don’t worry about cloudy nights – it’s not the light that cleanses, but the moon’s energy as it passes over.

2. Place them on a natural surface like the earth, your lawn or a wooden plate. You can also use a crystal grid or your windowsill.

3. Leave your crystals out overnight if you can and collect them in the morning.

This process recharges the natural properties of your crystals, but what about your own intentions? This is a good time to set some intentions on how you would like your crystals to support you for the month. Write them down or say them aloud – whatever feels right for you. Now give thanks and express gratitude, taking the opportunity to connect with your inner self and the natural world that surrounds you.

3. Letting go

There are a few ways you can release energy during a full moon. You could light a candle, take some time to meditate or quietly reflect. You can also write down anything you want to let go or move on from, then burn the paper (in a safe place) before returning the ashes to the earth. You can also dance it out. Move your body alone or with some friends and release any stagnant energy by getting into your body and feeling free enough to let things go.

4. Reflect on your to-do list

If you’re a list person, the full moon is a good time to reflect on both short and long-term goals. Honestly check-in with yourself on your progress. Are you any closer to completing them? If not, why? Be proactive and set yourself a plan for getting there. You may also notice that some of these goals no longer resonate with you. That is ok, and is what the full moon is all about. Let go or modify your goals and accept yourself as you are right now.

This time of the month is a reminder to check in with yourself regularly and spend some time gazing inward. It is important that we take the time for ourselves to promote our own spiritual, mental and physical health and happiness and welcome new, positive opportunities into our lives.

Are emotions stored in the hips?

How many times have you heard the phrase “emotions are stored in the hips” during a yoga class? I’m willing to bet: a lot! You may have even experienced a release of sadness, fear, frustration, anxiety, anger … yourself during a long-held Pigeon or Cow face pose.

But why? What is it about the hips in particular that amass such deep reserves of emotion? First, we’ll take a look at how hips can become ‘tight’ and why…

What are ‘tight’ hips and what causes them?

‘Tight hips’ is a term often used to describe tension or even pain down the top, front or the sides of the legs that feels as though whatever’s in there is so short it will never loosen or lengthen.

In Western cultures, tight hips are common. This is partly due to our excessive sitting, rather than squatting regularly like many Eastern and indigenous cultures do. But whether we’re sitting, standing, walking or running, our legs are always working to support our upper bodies and this constant effort can make hip muscles chronically tight.

Physical tightness in the hips has become normal. And along with it is the increased potential for emotion to become trapped inside.

A word on ‘hip-opening’

Before we dive deeper, I’d like to clarify what we mean by ‘hip opening’ – another term you’ve probably heard a lot in yoga. ‘Hip-opening’ is confusing; it implies that our hips open like a door or book, which suggests that our range of motion is limited to how wide we can open our legs. In fact, hips are ball and socket joints, which means they are able to do circumduction, i.e. move in a circle. So ‘opening our hips’ actually means creating mobility in all directions.

What affects our range of motion?

There are two physical factors which can limit our range of motion, or how ‘open’ our hips are:

• Flexibility – of the muscles, tendons and fascia in and around the joint. Yoga poses can, to some degree, increase this.

• Skeletal differences – a non-negotiable limit to our range of motion in all poses. Bone will not move past bone no matter how much yoga we do.

People’s skeletons vary hugely in terms of the width and angles of pelvis and femur, and how they unite. Deep external rotation for one person is shallow for the next. Your Pigeon pose looks completely different to mine – and so it should. Our bodies are also asymmetrical – think of how often one side often feels ‘easier’ in a pose than the other. 

How emotion gets trapped

When we’re angry, stressed, threatened, scared or even surprised, we often – unconsciously – clench our jaw or fists. We mobilise our hips to take flight (run away) or fight, or we bend forward and raise our knees to protect our core. This clenching and crunching is even our natural response even when someone launches a tickle attack!

Watch any toddler; when they’re sad, mad or frustrated, they curl up and cry. Adults do the same (though we may not do it as loudly or publicly) when we receive bad news. Activating the hip flexors to get foetal is an inherent reflex action.

No matter how real or serious (or not) the threat or perceived drama, drawing the knees in starts at the hips. And when the muscles clench, they shorten. If the tension is never fully released, not only is muscular tension trapped – so too is deep, cognitive emotion.

During the event that causes the hips to physically tense, our brain launches its custom cocktail of chemistry to inform the nervous system. The residue of this is emotion is stored – you’ve guessed it – in the hips.

Releasing physical and emotional tension

Working on the deep tissues in hip-focused postures such as Single and Double Pigeon asanas can release both physical and emotional tension. On a physical level, this can help free the spine and legs, increase mobility and improve overall health.

Stretching the hip muscles causes a release; pent-up emotions may resurface, suppressed memories may arise, unconscious tension still held onto from a traumatic event may bubble up. All of which may unleash a seemingly inexplicable barrage of tears. So along with ‘opening the hips’, it can seem as if we’re opening Pandora’s Box. 

Yin teachers say that one of the primary purposes of the practice is to teach us to become comfortable with discomfort. Practicing hip-focused poses may indeed feel like we’re opening Pandora’s box. But if we approach them with acceptance, presence and softness, the benefits of doing so far outweigh any short-lived discomfort we may experience.

Six simple ways to declutter your mind

From the desktop p.c., to the laptop, the smartphone and now ‘smart wearables,’ never before has information been so easily accessible. Social media, online messaging, email, streaming services, television, news… all help play a part in subjecting our brains to information overload.

According to a landmark study published in August 2018, people spend on average 24 hours a week online, with one in five spending as much as 40 hours a week online – for some, that’s an entire working week! We consume almost 90 times more information than we did in 1940. Little wonder, then, that we may feel a little frazzled at times.

How do you know if your mind is cluttered?

Do you find it hard to focus on one thing at a time, or that your mind is spinning? Do you struggle to concentrate and often feel restless? Are you easily distracted and feel that there is always somewhere else you should be, or something else you should be doing? Do you sometimes get to the end of the day feeling like you haven’t stopped, yet struggle to recall what you’ve done? If so, it’s likely that your mind could benefit from some decluttering.

What are the benefits of mentally decluttering?

Decluttering our physical space helps us to feel calmer and yes – joyful! The same goes for decluttering our mental space. Clearing out the clutter increases our ability to focus, enables us to concentrate for longer periods of time, and generally helps us to feel calmer.

How can we declutter our minds?

Since the availability and accessibility of information and stimulus (particularly the online aspects of it) is unlikely to decrease any time soon, the onus is on us to manage their impact on our lives. Here are our top 6 tips:

1. Schedule tech-free time

Decide on a cut off point in your day – perhaps 7 or 8pm – where you turn off your computer / put your laptop away, and switch your phone to silent – or better still – off. A great tip from Esther Ekhart is to turn off your wi-fi off at night and don’t turn it on again until the following morning after your breakfast or yoga / meditation practice. That way, even if you are tempted to grab your phone within the first 5 minutes of waking up (as 65% of all adults under 35 do), you won’t be drawn down the online rabbit hole.

Make ‘phone-free’ spaces such as the dinner table or bedroom so that there are at least a couple of times a day where you can be fully present. We also have a phone-free bathroom rule (with two teenagers in the house it’s a necessity!) and a ‘telephone hotel’ that our phones spend every night recharging their batteries in.

2. Connect with nature

Although the physical benefits of exercise are well-documented, taking a moment to truly connect with nature can have a profound effect on our overall sense of wellbeing. (And by ‘connecting’ I don’t mean charging around a forest, while listening to music or a podcast).

In a 2015 study, researchers found that people who had walked in nature showed lower activity in the prefrontal cortex, a brain region that is active when we find ourselves trapped in a repetitive loop of negative thought patterns. Even if it’s a few minutes spent feeling the fresh air on your skin, listening to the birds singing or watching the clouds drift by, nature can have a powerful effect on our mental state.

3. Stop multitasking

When life speeds up, we have a tendency to speed up too – as if spinning seven plates with half an eye on each will help us get more done. It won’t; some of them will get smashed. Even in our so-called downtime, we watch TV or a movie whilst simultaneously scrolling through our Instagram or Facebook feed.

In fact, what is known as ‘multi-tasking’ is more accurately described as ‘task-switching’ because the brain isn’t capable of focusing on two serious tasks at the same time. So try to focus on doing one thing at a time and do only that. Even if we’re browsing social media, it’s much easier to do it mindfully if we haven’t got half an eye on Netflix at the same time.

4. Practise mindfulness

Mindfulness is a practice where we give our undivided attention to whatever we are doing at a particular moment, aware of our thoughts and emotions but not reacting to or judging them.

It works a bit like this: if we choose to be totally absorbed and pay attention to what we’re doing (whether it’s skiing or mopping the floor), we actively choose to be more ‘alive’ in that moment and are more likely to enjoy what we’re doing. Practising mindfulness can also improve the efficiency of our minds, helping us get to the point of what we’re doing or thinking about, rather than allowing a cycle of constant worry to take over. If you’re new to this, try our Introduction to Mindfuless meditation

5. Scroll responsibly

The average person now spends a staggering four hours of their day on their mobile phone and though much of this is as a result of clever algorithms designed to take advantage of our ‘dopamine-driven’ desires, we can take back some control. The iphone has a setting which allows you to monitor how much time you’ve spent on apps. For Android, you can download an app (the irony) which does the same. 

Another simple tip I’ve found really helpful is to move apps that you use a lot off your home screen and ‘bury’ them in a harder-to-access folder. Better still, remove them altogether. However, perhaps the best thing I’ve done is to delete all notifications from my phone – that way, I can be more mindful of when and how often I check my messages – rather than at the behest of a tiny, red notification bell.

6. Embrace boredom

Research has shown that even just a few minutes of downtime can aid learning and helps us retain information. Not only this, but as the saying goes, a relaxed mind is a creative mind: Mental idle time may “foster a particular kind of productivity,” according to Jonathan Schooler, a professor of psychological and brain sciences at the University of California, Santa Barbara. He says overcoming impasses  often happen when people’s minds are free to roam.

In a society that values ‘busyness’ and ‘productivity,’ it can be difficult to give ourselves permission to pause, let alone stop for long enough to get (gasp) bored. Yet, not only is there evidence to suggest boredom sparks creativity, a greater capacity for insight and aids problem solving, but that it’s simply good for our mental health. It allows the body and mind simply to process life. If you cannot recall the last time you let yourself STOP, try this practice with EkhartYoga teacher, James Reeves, and embrace the life-changing magic of doing nothing.

How to cultivate kindness and compassion

Awakening your natural potential

I’ve recently published a playlist of meditation classes, which teach you how to develop kindness and compassion for yourself and others. I call this age-old meditation technique, ‘Awakening your Buddha Smile’, by which I mean, awakening your natural potential for kindness and compassion. It is one of your deepest potentials – the opportunity to receive with warmth and openness, whatever is here in this moment.

In developing kindness and friendliness, you don’t have to feel ‘good’ or friendly. A vital part of friendliness is that everything is welcome. So feeling ‘good’ when you practise a kindness meditation is not mandatory. If you do happen to be feeling good, fine – but also know that it’s okay to allow space for pain or hurt, or any other feeling that you may usually try to avoid. 

What we want to get in touch with is the universal kindness, the universal friendliness of non-judgmental awareness. The friendliness of life itself, that supports and welcomes you, right now, in this moment. Everything included, exactly as it is. It is the smile of the creation for its creation.

Meeting resistance

When there is resistance, don’t chase it away or think that it’s wrong or a hindrance to your meditation. Allow it to be there; it is valuable for you to also watch your resistance – especially your resistance to friendliness or compassion.  

Understand that at some level friendliness can feel uncomfortable or even painful. It might remind you of the lack of friendliness or compassion at a time when you desperately needed it. Or maybe you missed it as a child. Getting in touch with this can be very painful, but also healing. 

Kindness can make you feel uncomfortable, scared or even angry. Suppose you were told as a child that you “should” be kind – the implication being that you were not. This can be hurtful. Or perhaps someone who acted kindly towards you misused your trust?

It can also be threatening to look with kindness at things that we don’t like about ourselves. We often feel the need to be critical or harsh to ourselves when we do things that aren’t ‘good’ – like eating the entire chocolate bar, or binge-watching Netflix, etc. Looking with kindness towards those things might feel like we give in or agree. However, I invite you to try it. Kindness brings forth compassion. And compassion is healing.

Usually, we try to change things by looking at them with unfriendly and critical eyes. But this truly does not work. Be open to trying a different approach. Let yourself be surprised by what it can bring about! Include the things you don’t like in the friendly watching – these are probably the things that are in need of it the most.

Watching from a distance

During these meditations, I ask you to watch yourself with kindness from a distance. If you have never consciously done this before, it might sound strange. But it can be done and is, in fact, part of almost every spiritual training. 

We know how it is to be looked at by others – maybe, you may have often experienced being watched with ‘critical eyes’. Perhaps this even feels more ‘normal’ than to be looked at with kindness? This is why it is so important to learn to watch yourself with kind and friendly eyes; to stop the unconscious, critical ones that are so hurtful to us. To watch from the heart rather than from the mind; thus re-finding our ‘Buddha smile’. To unlock our potential to be at peace with life, with ourselves, even if we feel depressed, sad and inadequate. 

So don’t think there has to be a smile on your face all the time! Although, of course, it’s fine when there is one. The Buddha smile is in the air. The air that permeates everything. We only have to reconnect with it.