The Most Appreciated Thing I Taught a National Management Team: Square Breath (anti-anxiety, anti-stress)
Do you have anxiety or more stress than is healthy? Then this article is for you. One of the most powerful tools in all of yoga.
(Note: A recent reader challenged me to prove that, and asked about feedback from people who have actually tried this, so I have attached my original introduction to this article below. Or you can read the original at: https://www.linkedin.com/pulse/one-thing-i-taught-our-national-management-team-how-do-christa-bedwin )
2. Turn your attention to your breath. If you can, close your eyes, even for twenty seconds, and notice how your breath goes in and out.
4. Repeat the pattern, counting to two each time. (i.e. Breathe in for two counts. Hold it for two counts, then breathe out for two. Hold at empty for two.)
5. Repeat again with three counts, and so on as high as you can go (suggested max, about 8 for beginners). The more you practice this, the greater your lung capacity gets -- and you'll be surprised how quickly it builds!
I created a diagram so you have a visual about how it works, below. Someone asked why #1 appears on the bottom, but if you DO this exercise, you'll soon see why. You breathe in, and your chest goes up. You hold at the top, then breathe out, which is a natural downward motion. Hold the breath out at the bottom, empty feeling. Repeat.
You will notice at the higher counts that your posture improves. As you strive to fill your lungs fuller and then just a wee bit fuller, your body naturally moves into a posture that gives it the best ability to fill your lungs -- long spine, shoulders back.
As I said above, you can do this one starting with one count and going up to nine or ten (don't pass out!), or, you might find it useful to just start right at four or five, and maybe do 4 counts, 5 counts, 6 counts, 6 counts, 6 counts... however many you like. I do recommend actually counting, though -- the ritual or distraction of the counting is part of the calming effect.
Bon appetit! Enjoy the deliciousness of your breath. Write and tell me how it goes!(Note: A recent reader challenged me to prove that, and asked about feedback from people who have actually tried this, so I have attached my original introduction to this article below. Or you can read the original at: https://www.linkedin.com/pulse/one-thing-i-taught-our-national-management-team-how-do-christa-bedwin )
It's called Square Breath.Square breath is easy and profound magic. It will, guaranteed, do these things for you:
- calm anxiety
- refresh you when you are exhausted
- make traffic jams into health breaks
- expand your lung capacity
Don't take my word for it!1. Sit up nice and straight wherever you are. (Modification: if you are stuck lying down in a hospital bed, you can do this too. You don't need to sit up, if for some reason you can't. Or you could do it lying in bed at home.)
Try it.
Here's how.
2. Turn your attention to your breath. If you can, close your eyes, even for twenty seconds, and notice how your breath goes in and out.
- If you are calm and in control, your breathing should be deep and even.
- If you are anxious, your breath will be shallow and rapid.
4. Repeat the pattern, counting to two each time. (i.e. Breathe in for two counts. Hold it for two counts, then breathe out for two. Hold at empty for two.)
5. Repeat again with three counts, and so on as high as you can go (suggested max, about 8 for beginners). The more you practice this, the greater your lung capacity gets -- and you'll be surprised how quickly it builds!
I created a diagram so you have a visual about how it works, below. Someone asked why #1 appears on the bottom, but if you DO this exercise, you'll soon see why. You breathe in, and your chest goes up. You hold at the top, then breathe out, which is a natural downward motion. Hold the breath out at the bottom, empty feeling. Repeat.
You will notice at the higher counts that your posture improves. As you strive to fill your lungs fuller and then just a wee bit fuller, your body naturally moves into a posture that gives it the best ability to fill your lungs -- long spine, shoulders back.
As I said above, you can do this one starting with one count and going up to nine or ten (don't pass out!), or, you might find it useful to just start right at four or five, and maybe do 4 counts, 5 counts, 6 counts, 6 counts, 6 counts... however many you like. I do recommend actually counting, though -- the ritual or distraction of the counting is part of the calming effect.
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Original article intro:
I have been a consultant for most of my professional life, and I love it that way.
However, for a 3-year period I was employed by a global company, and that offered me lots of fun. I had 8,000-9,000 employees the world 'round to play with, to help with their engineering and science writing in English.
I also had 800 people right in my home office. So, naturally, with all those people to play with, I started teaching free writing classes at lunch, and writing articles so that when I answered one person's question, the whole company could benefit (the joys of a global network!). And then I started offering free yoga philosophy classes, which was the most fun of all. I love sharing yoga magic.
This led to many great connections and some lasting friendships, and one day, someone wrote me and said, "I've heard about what you've been doing at lunch. Could you come teach the national management team yoga in 15 minutes during their all-day meeting?"
5,000 years of philosophy in 15 minutes? Sure! No problem.:)
Obviously, I had to narrow down the topic a little, so I chose yoga's probably most powerful and profound tool -- your own breath.
I notice that when I talk about yoga on LinkedIn, views tend to drop. But your body is actually your most important work tool of all. Maintaining it well and ensuring its optimal performance is at least as important as updating your computer's software, isn't it?
To my surprise, I have had just as much thanks for that 15-minute lesson to our national managers, even years later, as I've had for writing and technical lessons. Does that convince you of this lesson's worth?
Anyway, here it is. My most powerful
15-minute lesson for national managers.
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