By now we all get the idea that meditation is good for us. But that doesn’t mean we’re all going to drop to the nearest beanbag and give it a go. For one reason or another, a lot of people think that meditation isn’t for them. If this description sounds like you, make sure you read on. Improving the way that you breathe is the next best thing. As explained in this post by Neera Scott, Director of Executive Yoga.
Very few of us breathe to our full capacity, yet consciously working with our breath can have a range of powerful benefits. Altering the breath is arguably the most direct way to influence our physiology – and the way we feel. This is due to how breathing influences the nervous system. Slow, even breathing slows the heart rate and reduces blood pressure. This in turn creates internal stability and a calm mind allowing us to focus on the task in front of us.
Constricted chest breathing, caused by smoking, stress, poor posture or respiratory diseases, restricts the diaphragm and creates rigidity in the ribcage, a collapsed chest and tension throughout the neck and shoulders. Forms of exercise that emphasise the breath, such as yoga, give elasticity to the ribs and spine and support the core muscles and lower back, all of which contribute to healthy posture.
Conscious breathing also combats sleepiness and boredom and can be done throughout the work day. One student of Executive Yoga, also a CEO, reported in a recent interview with Company Director that he finds 10-15 minutes of breathing exercises before a meeting as rejuvenating as a two hour nap.
Try these simple exercises:
Note: For both of these yogic breathing exercises, always breathe in and out of the nose. If you are in reasonable health the following ratios should work, however modify the count if you experience any strain.
1:1 Breath: Equal ratio breath
Count to four as you inhale, and four as you exhale. Modify the count if necessary so to what feels comfortable for you. Do this for five rounds or more.
2:1 Breath: Exhale twice the length of the inhale.
When you can easily regulate the breath as above, you’re ready to try this exercise. A longer exhalation slows the heart rate and is deeply relaxing.
Count to three as you inhale and exhale for a count of six. Again, modify the count as necessary but maintain the ratio. Do this for five rounds or more.
Executive Yoga and Meditation
For more information, contact Neera Scott on 0431189032 or neera@exec-yoga.com; or see www.exec-yoga.com
Neera Scott, principal of Executive Yoga, specialises in working one-on-one with executives and directors, and facilitates a regular women’s group in Sydney. A yoga and meditation teacher since 1996, Neera has presented workshops, retreats and teacher training programs internationally.
