I want you to open your mouth and take a nice slow breath in. Do you feel how drying that is? Doesn’t it make you cough? Now, close your mouth and take a breath in through your nose. You see, no dryness!

People often think that if they get a ton of air into their body that will somehow make them great communicators. But it’s not the case! You can get all the air you want into your lungs, but that doesn’t make you a great communicator. What is more important to learn how to send air out of your mouth. So let me show you how to do that. It is called DIAPHRAGMATIC BREATHING or also named deep breathing or simply just belly breathing.

There are many advantages to learning diaphragmatic breathing.

The technique:

• Lowers heart rate and blood pressure.
• Decreases muscle tension.
• Increases blood oxygenation.
• Brings warmth to the hands and feet.
• Increases energy and motivation.
• Improves concentration.
• Strengthens the immune system.
• Reduces stress hormones.
• Activates the body’s relaxation response (and reverses the stress response)
• Can be easily implemented, requiring no medication or cost.

How brilliant is that! By the way, posture matters, because we live in a world where people are just slumping over all the time. And when you round over your shoulders you are blocking air into the lungs because your ribcage is in the way! So, please sit up straight in your chair, chest up and shoulders back and down.

Now, I want you to learn to breathe in through your nose and pretend that you have a balloon in your abdomen. In and out…Breathe in and say “Lenka only wants me to speak when my abdomen is coming back in!” Now do it again. Breathe in through your nose and pretend you have a balloon and say “Lenka only wants me to speak when my abdomen is coming back in!”

If you did that, you would be sending the perfect amount of air out of your lungs to the vocal cords and then out of your body, and it really would be a gift. But most people are holding their stomach tight and then they are basically holding their breath and tension and will not get the right projection!

The breath is the basis for everything that happens in your life. Without breath we are dead. Yet many people never know how to breathe while they are alive. Not you! You now know!

Just go back to the way you were born! Breathe in through your nose into your belly and you will never lose your voice again! :-}

The post NEVER LOSE YOUR VOICE AGAIN! appeared first on Lenka Pagan.

Well, the truth is if we hold our breath for another 2 and a half mins. to 3 mins. Most of us, unfortunately, would be dead! Did you know that the human body can go up to 3 weeks without food, 3 days without water, and only 3 mins without air!

When we try to improve our health, as most people do, we go first with that thing we can go the longest without! The food! Please, don’t get me wrong, changing your diet is a good thing, hydrating enough is good too, in fact, I have been advising people for years on how to improve them. But what I have learned, a few years ago, is that breathing the correct way along with the breathing exercises I teach in my yoga sessions give my clients and myself excellent results! Therefore, the correct way of breathing is something I recommend starting first with when improving people’s lives.

The benefits of correct breathing are huge: detoxify your body, deliver more nutrition to your cells, boost your digestion, improve your sleep and immunity, improve your heart health, mental clarity, reduce stress, anxiety, depression, and much more.

Do you know what Pranayama means? Prana means ‘life force’ or ‘energy source’ and Yama means ‘control’. Pranayama means breath control and that word comes from Sanskrit. It is well-known as one of the most effective stressbusters in the Universe. By taking a few long deep breaths, focussing attention on the inhalation and the exhalation, the breath settles down naturally and becomes regular, and we begin to feel calmer and more centered. Did you know that around 70% of your body’s elimination occurs through the lungs?

Now, let’s do a bit of deep breathing. Close your eyes and breathe in through your nose and breathe out through your nose or mouth. When you inhale, your belly expands. When you exhale, your belly flattens. Please focus your mind on the belly movement, breathing in the energy, breathing out the toxins. Focus on the breathing rhythm for about 2-3 minutes.

Then open your eyes and notice how you feel. Is your mind quieter, is your breath more smooth? Do you feel peace and calm within yourself? Do you feel refreshed, rejuvenated?

Can you imagine if you did this every day? Smokers take a cigarette break; you can take a breathing break. Make this your new daily habit and it will enhance your well-being both mentally & physically!

If you would like to practice more breathwork come and join my online Yoga class, it will be the best gift you could give to your body. Look forward to hearing from you soon!

Resources:

https://www.youtube.com/watch?v=4Lb5L-VEm34

https://www.youtube.com/watch?v=bczm0RsIZUM

https://www.youtube.com/watch?v=_QTJOAI0UoU

https://www.youtube.com/watch?v=hFcQpNr_KA4

https://www.anahana.com/en/breathing-exercise/box-breathing

https://www.ekhartyoga.com/articles/practice/defining-pranayama-breath-and-prana

A book: The Spirit of Meditation by Erica Brealey

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