Hey ,

Happy Wednesday!

Two weeks ago, we examined the concept of nervous system fatigue—the idea that too much physical, emotional, or sensory input can overwhelm our nervous system and limit our capacity to change and grow. Chronic pain could also be at fault!

Unfortunately, we can't simply think our way out of the nervous system fatigue. While understanding what is happening in our bodies is an essential first step, finding actionable tools to help us create the changes we dream of is crucial.

Today's post introduces a simple breathing technique that can immediately increase your capacity for new movement exploration. With regular practice, it will also reduce nervous system fatigue in the long term. You'll be amazed at how quickly you'll feel the benefits of this breathing practice, and a few minutes a day is all it takes. 

I discovered this practice last fall in the Melt Method class and immediately fell in love with it. A combination of touch and mindful breathing is like a healing, nourishing elixir for the entire nervous system.

We use the 6-Way Breathing Practice in every yoga class to create a safe space for our nervous system to settle down and to expand our capacity for new movement exploration.

6-Way Breathing Practice:

Start by gathering all the props and supplies you need to be comfortable. The 6-Way Breathing is usually practiced while lying on the back; however, you can adapt this practice to any position - even standing.

 Breathing Deep:

Place one hand on your chest and the other on your belly. Breathe into both hands simultaneously.

Imagine breathing depth into the body - as if with every inhalation, your body grows deeper, and with every exhalation, it softens down toward the earth.

Bonus visualization: Picture exhaling down into the earth, as if your breath travels downwards every time you exhale.

Breathing Wide:

Now, place your hands on the sides of your torso to feel the sides of your ribcage or your waist. 

If this position feels uncomfortable for your shoulders, arms, hands or wrists, focus your attention on the sides of your body instead.

Imagine that you are breathing width into the body, and then feel - with your hands or your attention - your ribs and sides widening as you inhale and narrowing as you exhale.

Bonus visualization: picture your ribs opening out to the sides like the pleats of an apron. 

Breathing Long:

Now place one hand on your collarbones and the other as low on the belly as you can comfortably.

Imagine you are breathing length into your torso. Every time you inhale, your hands drift away from each other; every time you exhale, your hands move towards each other.

You can stay in each position for as long as you'd like. 

Keep in mind, though, that it takes around 4 minutes of mindful breathing to create perceptible changes in the nervous system. 

With time and practice, you'll discover which parts of this practice work best for you. My current favourite is "Breathing Long." 

Finish by breathing in all directions all at once: inhale deep, wide and long; exhale slowly.

Breath And Joint Health:

Did you know that the way we breathe directly affects our movement?
Most of us don't realize that how we breathe can directly influence how much—or how little—motion we have in our joints. More on that soon!

With warmth and gratitude,