Diaphragmatic Breathing

Breathing Techniques

Diaphragmatic breathing, sometimes called belly breathing, is a deep breathing technique that engages your diaphragm, a dome-shaped sheet of muscle at the bottom of your ribcage that is primarily responsible for respiratory function.

 

To try it, bring one hand above your belly button and one hand at your heart. Close your eyes and take a few deep, full breaths, allowing your hands to move out and up slightly with the inhale and move back in with the exhale. When the diaphragm moves naturally with your breath, a lot of seemingly magical things happen. Here are just some of the benefits of belly breathing or diaphragmatic breathing from a physiological perspective.

1.) Helps Our Respiratory System to Work Most Efficiently

Have you ever watched a baby or your dog or cat breathe? What do you notice? Probably a lot of 3-dimensional expansive movement around the abdomen and whole body. Our breath should naturally move us, and it did—before society trained us to breathe inefficiently.

What were we told as we got older? Suck it in and squeeze your belly. We wore tight clothes that restrict breathing. As we get older, many of us unintentionally trained ourselves out of the most efficient and natural method of breathing—diaphragmatic.

With poor breathing habits, gas exchange is not efficient. This means that our cells are not getting the nutrients they need at the best rate. When trillions of cells are not happy, we can feel unhappy, with lethargy and brain fog in the short term, along with chronic health problems in the long term. Retraining ourselves to breathe with the diaphragm more can lead to natural vitality and well-being.

2.) Stimulates the Relaxation Response

The “relaxation response” refers to the turning on of the parasympathetic nervous system. This also turns off the overactive sympathetic nervous system (a.k.a fight or flight, or the “stress response”). Deep breaths are our only access to this autonomic nervous system, which automatically makes our heart beat and food digest most efficiently.

By developing the capacity to choose the relaxation response over the stress response MORE often, we can calm anxiety and lower the risk of stress-related conditions like heart disease, digestive disorders, sleep disorders, depression, and more.

In particular, you can initiate the relaxation response by practicing deep, diaphragmatic breaths with elongated exhales.

Go ahead and try it now: This time, put both hands right above your belly button near your lower ribs and diaphragm. Take 5 deep breaths with a 3-second inhale and 6-second exhale. Feel the movement under your hands. Do you feel the profound difference from that simple exercise?

3.) Relieves Pain

By using breathing techniques like diaphragmatic breathing, we can help relieve pain in the short term and lower the likelihood of flares in the long term.

4.) Gently Stretches and Tones Core Muscles, Including the Pelvic Floor

The core muscles mainly include the abdominals, erector back muscles (the muscles that keep us tall and erect), diaphragm, and pelvic floor.  When we breathe, that natural three-dimensional movement of the body helps keep the muscles in the area healthy.

5.) Improves Posture

In order to do diaphragmatic breathing properly, you have to sit tall. This allows all of your organ systems to work more efficiently. You digest your food better, your heart pumps more efficiently, your nerves and blood vessels are less likely to get pinched, and you actually release more hormones that make you feel more confident.

With all of your systems working better, you will feel more confident and focused. So what are you waiting for? Try practicing deep, diaphragmatic breathing several times during the day and you’ll reap all these wonderful benefits for your body.

 

 

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Reiki distance to large numbers

reiki

I decided to start sending free reiki via Facebook to anyone who got in touch who needed it. I wasn’t sure at first how to send Reiki to more than one person at a time but I soon figured it out.

I think I had about 20 people for my first one, I wrote all names down had a peak at profile pics and started. I set up my room so it was nice and relaxing. I also advised everyone of my start and finish times and advised them of what they may want to do before and during the healing.

As long as you remain open to the healing you are being sent I find it flows much better. I personally feel a great deal doing distance healing, the energy in my hands is quite intense at times and the flow of energy I feel is just lovely and relaxing

More Distance Healing Tips

Connect with the people needing healing and their surrounding areas, to whomever or wherever your awareness is attracted.

  • Connect with your own spirituality (whatever that may be).
  • You can use an object to help focus your energy if you choose; besides the cupped hands, you can use a pillow, blanked, or some other physical object.
  • Experiment with using distant healing when watching the news. Allow the loving energy to flow into the news that you are witnessing as you exhale.
  • Remember to breathe and feel the energy moving through your body.
  • Combine different techniques.
  • Allow your love to grow stronger each time you practice distant healing.
  • Take action on the inspirations you receive while doing distant healing.

I use my reiki distance symbol and when my mind wanders I chant this symbol softly to myself over and over until my focus is stronger.

Everyone does this is their own way it’s just about finding what u feel in your heart works best for you

Mindful Breathing

meditation

Mindfulness Breathing

Breathing is something that we all do, all of the time – yet we are often not aware of how it feels in the moment. By bringing our focus intentionally onto the breath we can ground ourselves in what is happening right now.

We can practice observing without reacting, experiencing each breath as it happens without feeling a need to change it.

You can do this exercise for just a few minutes, or for longer periods. Although the intention is to focus on the breath, you will begin to experience how unfocused our minds can be!

You may find that your mind wanders a hundred times, or just a few. It is okay for this to happen and it doesn’t mean that you are doing anything wrong. When you notice your mind has wandered, gently but firmly bring your attention back to the breath.

Mindfulness of breath

Preparation

Sit or lie in a comfortable position. You may choose to close your eyes or keep them open, if you are feeling tired it may be useful to let just a little bit of light in to keep you alert.

The Breath

Begin by gently moving your attention onto the process of breathing. Notice the sensations of each breath as it happens, whether you focus on the rise and fall of your chest or abdomen, or on the feeling of the breath at the nostrils. Really feel what it is like to breath, just observing it as it happens.

As you engage in this exercise you may find that your mind wanders, caught by thoughts or by noises in the room, or bodily sensations. When you notice that this happens, know that this is okay, and simply notice the distraction but gently bring your attention back to the breath.

Ending the exercise

Take a few moments to yourself, connecting with your experience in the present moment. Expand your awareness from the breath into the space around you, and as you feel comfortable to do so, opening your eyes and bringing the exercise to a close.

Reflections

Take a few moments to think about what your experience was in this exercise, and how you feel in the present moment.

Being Now is not as easy as it sounds

happy times, meditation

When I watch my kids and their friends play together I am just so amazed and in awe of their total immersion in the world of imagination. They laugh so hard at the imaginery pet frog leaping over the couch. They fall out with their friends at the drop of a hat yet when it’s time for their friends to go home they don’t want them to leave. They forget so quickly about the arguments and focus completely on the games they are playing. I am always so envious at this instinctive behaviour. There is no thought of tomorrow, they have no sense of time and no responsibility.

I practice being now, I even have Be now tattoo’d upon my hand to remind me but I am still not quite there yet!!Which again is totally contradictory as if I was being Now then I am here and this is now.

Meditation and slow breathing is my go to for being now. I use my daily reiki precepts to remind myself to focus on today and my mindfulness to gain control of my now.

It’s definitely a journey and I am slowly but surely releasing my need to be chasing my destination.

Oh to be a child again….#lovelittlepeople

Tapping summit has begun

EFT

The 2018 Tapping Summit began yesterday and it’s free. As long as you listen to the audio on the day, it let’s you listen for free for 24 hours so guys don’t miss a day as it has some amazing tools for you to learn if your interested in self healing.

I discovered tapping through my Reiki Master when I was telling her I was feeling anxious. All this healing work and meditation on myself was bringing up old stuff from my past and making me feel anxious about everything. This made me feel like a failure in what I was doing and unable to feel confident in helping others heal as well. So she advised me of the tapping routine and wow wow wow it honestly does work. I felt so much more calm right after just a five minute routine.

The tapping solution —

What is tapping?

Millions of people are settling for lives filled with poor health and emotional baggage. Not knowing how to achieve the joyful and satisfying lives they desire, they’re stuck accepting a lifestyle of emotional trauma, chronic physical pain, compulsions and addictions, or perhaps just an empty feeling inside. Along with these problems come pills to kill the pain, sleep at night, and suppress anxiety – but this is hardly better than the disease.

If you’re like many people, you feel trapped, caught in this cycle. You’re tired of feeling sad, depressed, anxious, discontent, and unwell. You’re sick of the expensive and ineffective treatments. You’re fed up with relinquishing the power over your health and happiness to psychologists and doctors. You’d like to grow, flourish, and thrive, putting the past in the past. You want to be your best, living a life that is filled with peacefulness, joy, and fulfillment, from day to day and moment to moment.

With Tapping, you can do that. You can discover the vital secret for emotional wholeness and physical relief. You can take your physical and emotional well-being into your own hands. It’s simple for anyone to master, and it’s free.

Tapping provides relief from chronic pain, emotional problems, disorders, addictions, phobias, post traumatic stress disorder, and physical diseases. While Tapping is newly set to revolutionize the field of health and wellness, the healing concepts that it’s based upon have been in practice in Eastern medicine for over 5,000 years. Like acupuncture and acupressure, Tapping is a set of techniques which utilize the body’s energy meridian points. You can stimulate these meridian points by tapping on them with your fingertips – literally tapping into your body’s own energy and healing power.

Your body is more powerful than you can imagine… filled with life, energy, and a compelling ability for self-healing. With Tapping, you can take control of that power.

So How Does It All Work?

All negative emotions are felt through a disruption of the body’s energy. And physical pain and disease are intricately connected to negative emotions. Health problems create feedback – physical symptoms cause emotional distress, and unresolved emotional problems manifest themselves through physical symptoms. So, the body’s health must be approached as a whole. You cannot treat the symptoms without addressing the cause, and vice-versa.

The body, like everything in the universe, is composed of energy. Restore balance to the body’s energy, and you will mend the negative emotions and physical symptoms that stem from the energy disruption. Tapping restores the body’s energy balance, and negative emotions are conquered.

The basic technique requires you to focus on the negative emotion at hand: a fear or anxiety, a bad memory, an unresolved problem, or anything that’s bothering you. While maintaining your mental focus on this issue, use your fingertips to tap 5-7 times each on 12 of the body’s meridian points. Tapping on these meridian points – while concentrating on accepting and resolving the negative emotion – will access your body’s energy, restoring it to a balanced state.

You may be wondering about these meridians. Put simply, energy circulates through your body along a specific network of channels. You can tap into this energy at any point along the system.

This concept comes from the doctrines of traditional Chinese medicine, which referred to the body’s energy as “ch’i.” In ancient times, the Chinese discovered 100 meridian points. They also discovered that by stimulating these meridian points, they could heal. Call it energy, call it the Source, call it life force, call it ch’i… Whatever you want to call it, it works.

In some ways, Tapping is similar to acupuncture. Like Tapping, acupuncture achieves healing through stimulating the body’s meridians and energy flow. However, unlike Tapping, acupuncture involves needles! “No needles” is definitely one of the advantages of Tapping.

Acupuncture also takes years to master. Acupuncture practitioners must memorize hundreds of meridian points along the body; the knowledge and training take years to acquire.

Tapping is simple and painless. It can be learned by anyone. And you can apply it to yourself, whenever you want, wherever you are. It’s less expensive and less time consuming. It can be used with specific emotional intent towards your own unique life challenges and experiences. Most importantly, it gives you the power to heal yourself, putting control over your destiny back into your own hands.

My Top Tips to Reduce Anxiety

mind hacking, Rewiring the Brain, The mind

Sometimes we don’t even realise we are anxious then something hits us and all of a sudden we are in the midst of panic.  It could be in the middle of the night, we could be sound asleep then all of a sudden we are awake sweating, heart pumping fast, feeling so sick with fear and for no apparent reason.  Cortisol Levels are through the roof and leaves us feeling emotional drained and our energy levels at an all time low.

I have been there more times than I care to remember and it is the reason I am so interested in the how the brain works.  After reading many books and watching some amazing TedTalks, I put into practice ways to rewire my brain.

 

Firstly STOP thinking about Anxiety, start creating the New You.  What you focus on You get more of, so Stop thinking about how scared you feel and start practicing how you would like to feel.  I picked a few people to research, Will Smith was my first personality, he has some amazing interviews of YouTube.  So going to parties or events, I would train myself to adopt a more positive posture whilst going over how Will Smith would act, (sounds silly but really does work)

Secondly, Breathe…Yes simple but its the one thing we feel we are short of when we are feeling anxious.  Start Counting in for 4 hold and out for 4, I also try and visualise a time when I felt confident and happy and breathe in and out from my heart, breathing long and deep sends the signal straight back to help the brain relax.

 

Do core or control based movements (such as yoga, pilates, dancing, tai chi etc). Challenge yourself to fully engage your brain and focus on the activity. Make sure it involves deep core contractions, and has an element of difficulty for your balance.  recommend at least 5-10 minutes of different movements; you could add triangle or tree pose. Focus on your deep core contractions and the control of the movement. Then just switch your mind off and allow your cortex to take over.

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 Go through a series of isolated muscle relaxation exercises. Focus on different groups such as your shoulders, forearms, legs etc and actively let them go. Feel the tension releasing and floating away. Again, because stress makes us tense our muscles, by actively relaxing we are sending a subconscious signal back to the brain that everything is ok.

Perform for at least 5 minutes in a comfortable environment.

It can be quite liberating to know that simply moving your body in certain ways can modulate your internal responses to emotional stress, keeping you healthy and more relaxed!th5US9INIU

What the heck is Incantations

mind hacking, The mind

I have heard of Affirmations and practiced them on and off but after listening to Tony Robbins I discovered what he does on a daily basis, and if its good enough for good ole Tony then why not give it a shot.

He creates the emotion he desires with such intensity in his body and keeps it there, repeating these words with such passion

NOW I AM THE VOICE.
I WILL LEAD NOT FOLLOW.
I WILL BELIEVE, NOT DOUBT.
I WILL CREATE, NOT DESTROY.
I AM A FORCE FOR GOOD.
I AM A FORCE FOR GOD.
I AM A LEADER.
DEFY THE ODDS.
SET A NEW STANDARD.
STEP UP!
“God’s wealth circulates in my life; God’s wealth flows to me in AVALANCHES of abundance; all my needs, desires, and goals are met INSTANTANEOUSLY by infinite intelligence; and I give thanks for ALL of my good now and for ALL of God’s riches, for I am ONE with GOD, and GOD is Everything!”
“I now command my subconscious mind to direct me in helping as many people as possible today to better their lives, by giving me the strength, the emotion, the persuasion, the humor, the brevity, whatever it takes to show these people and get these people to change their life now!”
“How can I appreciate…even more…all of the love and guidance that is inside of me right now…?”   (Tony’s Primary Question)
“All I need is within me now
and I have the courage to see it through.”
“Every day and in every way, I’m getting better and better;
Every day and in every way, I’m getting stronger and stronger.”
“I love my life and I am so blessed.”

Try it, give it a go, shout it out, cheer yourself on, do a happy dance…and preferably do it in the privacy of your home unless you don’t mind the weird stares, believe me…they will stare..

https://www.bing.com/videos/search?q=tony+robbins+incantations&&view=detail&mid=417DFA10700445532CAB417DFA10700445532CAB&&FORM=VDRVRV

From the Inside Out

mind hacking

Since I started looking into different sorts of techniques to improve myself I realised that there were so many to choose from and wow, where the hell do I start?

Who doesn’t want to feel full of energy and to be happy, I sure as hell do.  I don’t want to spend time worrying about things that will more than likely never happen.  I, after all am fully responsible for my own thoughts and no one else.  So I hereby state that my thoughts will be mainly happy positive and full of joy…oh but what if I just cant sustain it…what if I slip up..shit its just too damn hard..this world..these people…Oh this mind of mine….

thLPJEWFM1

Where to start? So many techniques to try out and it can be overwhelming but just make the decision and let the universe do the rest.  Is it that simple? Seriously…

I’m gonna start by naming some of the amazing brain training techniques that I have encountered on my  journey to being a happier human being.

Top one of course is Meditation – and there is so many different ones to choose from and one size doesn’t fit all.  I find Mindfulness is more of a day to day training that can be used during our busy life’s.  Sitting at traffic lights or doing the dishes and being totally mindful of the present moment.

I also love a guided meditation and sometimes just some nice music and a bit of quiet time.

John Kabat Zinn and Eckhart Tolle are two of my top re read books at my bedside and I highly recommend them.

Next is Dr Joe Dispenza –   Joe Dispenza, D.C., first caught the public’s eye as one of the scientists featured in the award-winning film What the BLEEP Do We Know!? Since that movie’s release in 2004, his work has expanded, deepened, and spiraled in several key directions—all of which reflect his passion for exploring how people can use the latest findings from the fields of neuroscience and quantum physics to not only heal illness but also to enjoy a more fulfilled and happy life. Dr. Joe is driven by the conviction that each one of us has the potential for greatness and unlimited abilities.

JJ

So I started listening to all his YouTube videos, as you do when you want to learn anything new.  Which then lead me to buying his book ” Breaking the habit of being yourself”  So I was doing his meditations for a good month or two.  I love his books but I would say that his meditations are just a little too long for me.  I did them for a good few months and can see how they would work but I have found other ones that I like more now so I will continue to dip in and out of his work.

But before I found out about him I bought Dr Bruce Liptons book  “The Biology of Belief”  This guy tells you all about how your beliefs can alter your cells.  I must admit at the time of reading this book I wasn’t really terribly conscious so a lot of it went over my head, so I dipped back into it recently and I can say I get it a lot more now.  I do love to listen to him on youtube.  He is promoting PSYCH-K technique,

quote-just-like-a-single-cell-the-character-of-our-lives-is-determined-not-by-our-genes-but-bruce-h-lipton-75-2-0225

Civilization, as we know it, is  in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously and subconsciously. Every aspect of our lives, both personal and professional, is being profoundly affected. Using PSYCH-K®, you can help to positively direct this change. PSYCH-K allows you to quickly and painlessly change subconscious beliefs that are limiting the full expression of your potential in life, as a spiritual being having a human experience. This includes your mental, emotional, physical, and spiritual well-being.

I love this quote — “When you rewrite the software of your mind, you change the printout of your life… and the world!”

Next Technique is The Havening Technique – This one is amazing and a bit like..WTF…how does that sh*t work…

The Havening techniques described herein are based in evolutionary biology and offer you the opportunity to live a healthier, hopefully happier and more productive life. To Western eyes, to watch pain instantly disappear, long standing psychological problems resolve and disturbing memories fade into the irretrievable past is nothing short of astonishing.

We call this method Havening. Havening, the transitive verb of the word haven, means to put into a safe place. While some forms of this approach have been around for decades, many mental health professionals remain skeptical given that it involves no medication, talking or prolonged exposure

So the most famous Hypnotist ever – Paul McKenna – Is promoting this one.  And I have done a few of his books with success so why not give it a go.  You can check out this technique for free on YouTube and its very easy and it does work so give it a go.

TFT, EFT, HYPNOSIS, MEDITATION PSYCH – K AND SO MANY MORE TECHNIQUES OUT THERE TO IMPROVE US AS HUMAN BEINGS FROM THE INSIDE OUT.  LET US ALL WORK ON OURSELVES TO MAKE US HAPPIER, CALMER MORE JOYFUL COMPASSIONATE HUMAN BEINGS..IF NOT FOR OURSELVES BUT FOR OUR FRIENDS AND FAMILY..JUST SPREAD THAT JOY ALL AROUND THE PLACE.  WHATEVER WE PUT OUT THERE HAS GOTTA COME BACK..IT IS THE LAW AFTER ALL.