Breathing techniques to reduce stress, give you focus and energy

1. Introduction: Hi, I'm melody. I'm a yoga teacher and breadth go to normal, so creative, I do photography and illustration. And I actually learned so much on Skillshare, on the creative field that I really thought, why not putting me as a teacher here and help other creative for this passion that I have in this job that I have. Why creating this program? I think it should be taught at school to be honest, breathing is so important and we usually learn about oxygen. But what is really important is to know how to breathe. In this program, you will find a short video about breathing to understand about it. And then you will have one practice for the morning, one for the afternoon, and one for the evening. The morning practice is to energize you. The afternoon is to balance you, and the evening one is to relax you or put you asleep. I'd really recommend you to do those video everyday. Foremost, this is usually the amount of time that it's great to see results, but obviously do however you want. But just for you know, the more consistent you are, the better results you're going to get. We will have those breathing practice in video, but also in MP4 files. This is for you to continue for easy if you prefer to listen to the MP4 and I recommend you to follow the videos at first. And you'll also have access to a Facebook group regrouping older students. So let's get started. 2. What is yoga breathing?: Welcome to your lesson about breathing. What is breathing? What is yoga breathing? Today we'll learn a bit more about how the breadth is affecting your body. Why we use different techniques for different times a day to hopefully give you enough knowledge and toolbox to then use it for your everyday life. Let's start in the program. Before starting, I just wanted to share with you a very quick disclaimer that of course, I'm here as your coach and I want to answer as many questions as possible and I'll be very happy to do so. But obviously I'm not a clinician. And you take your full responsibility for your own health. Make sure as well. If you are pregnant, then you see your professional before starting anything. This program is very safe and it's open to everyone. That's why it's so great. But depending on the stage of your pregnancy may be one. Breathing practice might be not great for you, so just check it out with a professional. And finally, the breeding practices I'll give you in this program should never be done while swimming in bad thing, this is just to protect you. So they are dry land practice on the exit of that, let's dive into it. So in my program, I've built it three reading practice in three different categories. We have the fire, the water, and the earth. The fire-breathing category is one that we breath 40 to 60 breaths per minutes. So it's a very, very quick one. Obviously, we don't want to stay in this state for too long, but this is an amazing practice to wakes you up. So why does it do? Obviously you are over breathing quite a lot. It reduces the CO2. It raises the block pH slightly and it constricts your blood vessels and your breathing passageways. It's also a technique that sends the blood directly to your muscle to get ready. This category seriously helped so many students that I have either they were students at school that was just always tired and not drinking coffee yet. But also adults don't want it to read this as their coffee intake, or just wanting to be more awake before an exercise or when they woke up. The second category is the water breathing. And this is a technique I will give it to you as well. This is amazing for anytime of the day, I put it as a midday practice. But you can really do it whenever you want. If you are a bit slow and down and sleepy or bring you up. If you are a bit stressed, it will bring you down. So what does this breathing practice do? It's 50 per cent of your natural rate. So what does that mean? We tend to overbreadth, unfortunately, all of us, and it means that our rates are actually quite quick. So this time is around six breaths per minute. It's the ideal breathing Day-to-day. We don't really do that. So we are usually more than twice twice of that. This is, if possible, knows only breathing practice. And it's a diaphragmatic breathing. You will see on the video, I'll give you, I talk about belly breathing. And if you've done a few yoga classes or any classes, really, we talk about belly and I said that on my video, just as an image, the diaphragm is slightly up. The goal for your belly. Again, it's just helpful as an image because a lot of people will know where the belly is and where it is, of course, but not read the diaphragm. So it's really helpful to have an image, but you don't have to raise your belly really high. Like some people are very stressed by that, you need to think more like a movement. Belly breathing can really help you to understand with the diaphragm is more like a jellyfish and it expand. So think when you inhale, the belly can expand, but it's actually more on the side and on the back It's free 60 that all your body expand and then slow down and re-contract. The water breathing category also tones your nervous system that is responsible for so many things for you and your reaction and your stress, and your rest and digest everything that you are. It's all about the nervous system. We use also the breadth in the water breathing category. You will have a video after that one to teach you about the huge breadth and you just help you to relax even more. The final categories, we've had the fire for the morning, the water for the day, and then we have the earth for the end of the day to relax you go to bed. This category is three or less breaths per minute. It's very, very slow and it's really designed to relax you. Usually the ratio is inhalant for an exhale on aids. This is the most common. This is the one that we'll learn. There is a lot of different technique with a retention at the top. There is a lot of different technique we can use and can read extra even more. This one is the most accessible. And I really designed this class for you to really implement that in your life. I didn't want to give you too many techniques because I know for a fact that people didn't use them after doing them once. This program is really designed for you to be simple and for you to implement in your life. This one again is a diaphragmatic breathing. So as I said before, all about slightly up to the belly and think about the expansion. Don't force it but just be conscious about it. It can be done sitting. If it's sitted makes sure your feet are really grounded on the floor. Or in supine. And ideally again, knows only. Or if really you need to, you exhale through your mouth. And we also use the OJ breath on this category, three different category want to energize you, want to balance you N1 to put you asleep. Usually it's plates between the morning, midday or as-needed and before beds. So this is the resume of the free breathing category. The muscle of breathing. I told you about the diaphragm just a few seconds earlier. This is a step one. Instead of reading with the shoulder that you can see on people actually can be a good exercise for you to look or even on yourself. Some people really breathe with the shoulder, the first muscle breathing that will really make change on you. And the right muscle bracing is the diaphragmatic. You start with the diaphragm. The step two is the intercostal muscles. And only the step three is what we call the accessory muscles. And all those muscles are the one where we are quite tense. The neck, the shoulder, and the back. Let's learn a bit about the CO2 and oxygen role because two are important. And this is where, this is a quite mind-blowing and really important to understand what is the oxygen role in our body. Of course, we know that oxygen is really good and we needed, of course, this is what makes us alive. It's essential for every cell in your body, the oxygen mean oxidation, it's chemically changing food and liquid into energy. It also constructs the muscles, repair the cells, and feed your brain. Lastly, it's a good cleanser for your body. But there's also role in the CO2. It helps to dilate the breathing passageways. And the most important thing in my opinion is that it increases the oxygen absorption. So this is really important. Why? Because we always said from school and from when we are child that oxygen is really important and CO2 is toxic and we need to remove it. However, this is not true. We exhale CO2, but without CO2, we can't fix the oxygen in our body. When we overbreadth. We excel and we expose the CO2 so quickly that we don't have time to fix our oxygen, the breathing becomes not really healthy for us. The more time we keep the CO2 in our body, the more we'll increase the O2 absorption. So of course, a few techniques like I've shared with you, the 30, 60 breaths per minute is really quick. The goal is to expose the CO2. But this is a free particle OD technique. Usually through the day, we really want to fix our oxygen and that's why we want to slow down and just have slower breathing. How does it work due to our goods? And like everything in life, the goal is to balance. Oxygen is good. Co2 is also good. And just the exchange between the two is essential for the health and the yoga breathing and the technique I'll give you. It's mostly about manipulating the CO2 levels. Then let's talk about nose breathing. I told you a few slides earlier, ideally through the nose. Again, I know a bit of a disclaimer that some people really can't read through the nose. Some people need to see a specialist. You have also a few things that can help. Taping your nose, opening new nostrils, taping your mouth for sleeping. It's actually quite apparently it works pretty well. I've never tried it, but again, you can really have a look and see what works. Um, but ideally, we read through the nose and why you, because it's actually a very good temperature controls and it prefers the air. Math is for eating, nose is for breathing. The air that you'll put on your body will be much cleaner. If you breathe through the nose. The nose also adds friction and control to the breadth so it increase the efficiency. If you wrote for the mouth, like you can see, the shape of the mouth is so big, it's easy to take the air, but it doesn't control it really. Then those are so small that it can be hard. But it really increase the efficiency because you breathe usually longer and calmer. It triggers the neural receptors in your nose and your sinuses that signals safety to the brain. So this is another really important point because with your mouth, this won't happen. And sending signals to the brain about safety makes you relax even more mixed. You control yourself even more and makes you feel better. Nose breathing also impacts the jaw and pallets development in children. If your child is breathing through the mouth, really important to try and make him breathe through the nose and just see a specialist. Because the more you will read through the mouth, the model part and the joel readers. And usually you need to have this expansion. Also affect the quality and quantity of sleep. So again, I told you about tapping your mouth or opening your nose can be really efficient for the knights. And nose breathing compared to mouth breathing at nitric oxide to the breadth. So by inhaling through the nose, the NO is sending directly to your lungs where it increases the airflow and blood flow. This is very top point, but this is all about why we breathe through the nose. So as you can see, there's a lot of good things while breathing for the nodes. Let's talk very quickly about the nervous system, especially your autonomic nervous system. This one is usually automatic, is the one that controls your heart rate, digestion, respiratory rates, etc. In this super nervous system, you have two branches. You have the sympathetic and the parasympathetic. For the parasympathetic, it's called rest and digest, which means it's the nervous system that helps you rest and digest your food and just be relaxed. This one increase the blood flow to the stomach essentially. And stimulation of many different things, including the salivary glands. It decreases your heart rates. It's also a correlated to the sexual arousal compared to the sympathetic fight or flight. As it's said, it's the response of go, go, go, I'm here for fights. It helps to send the blood into the muscle and the lungs. And it's actually as much as 12 time more than on your organs. This sometime you need it before an exercise or something happened and you really need to be in this fight or flight response. But when you want to relax in digests, if the blood isn't in your organ, you won't be able to do it. And then going back to the first point, you won't be able to digest and eliminates the digestion. And elimination will stop. Your adrenalin goes up and your heart rate increases. It also responsible for the sexual ******. The first practice, it's called the breadth of fire. This isn't a fire category and it will help you to stimulate your sympathetic nervous system. So to be ready for fight or flight, it will send the blood into your muscle. So it's really good to practice in the morning or before an exercise. The next practice will be a four for balancing breathing. This is for the afternoon of through today, and it'll be perfect. This really you can do it multiple times a day. It's an amazing one. And the last 148, relaxing breathing will help you to relax. We inhale and four and we excel on hate. We keep the CO2 then on our bloods and we relax even more. And this is more an evening practice. So we'll have those three videos available to you. I really recommend you to practice every day for a month. This is a good amount of time. I'll just start with a week and two weeks and see how it goes. But hopefully you will see change and hopefully then you will take this technique and just implement them whenever you need. See you in the next video. 3. Ujjayi breath technique: Let's learn the EGI breath together. This is a technique you'll use indifferent breathing exercise we're going to do and it's actually blocking the glottis on the back of your throat to create notions sound or whispering sounds. So how does it work? Put your hands in front of you and imagine it's a mirror that you want to fog. You exhale with your mouth open. You see the kind of block the equator and the throat. It's really subtle. Try now to inhale with the same thing. It's harder. Exhale, inhale. Try really to have this image of a mirror that you want to fog. Now, let's use it for your notes because this is how we're going to use it later on. It's really subtle on the back of your throat. You need to close your mouth and just breathing through your both nostrils. So this sounds, some people call it Darth Vader sound. I think you just need to be careful because dark matter is really a deep sound, right? We want to be more subtle, so just experience it. If it hurts too much, of course you need to back up a bit and just have it more subtle. Why we use the uj breath is because it blocks your Grotius on the back of your throat and it allows you to breathe in more control, also to be slowly. If you spend more time breathing, you can read the same volume of air, but taking them more time in the mall time you take, the more you relax. And the third thing is this reading is really good also to stimulate your vagus nerve. The vagus nerve is something that go for you until your brain sends signals to your brain that you are good, you are relaxed. You are in the rights and safe space. So let's work together through the different breathing technique. 4. Morning practice to energize you - Fire: Morning practice, breath of fire in the fire category, breathing. Why is it a morning practice? We breathe 30 to 60 plus breaths per minute. It activates and stimulates our sympathetic nervous system that is responsible for us to the ready, fight or flight, go get out of bed. I recommend you to do it in an empty belly. How this practice work? You try to excel sharply, firmly through the nose with your lower abdomen. So it's not you usually breathing muscle that are just slightly up and the inhale is just happening on its own. Think about a ball bouncing on the floor. You throw it away and then rebounds just on his own. Let me show you a few rounds. I'll cue the exhale with my fingers. You sneeze through the nose and then the inhale is just happening on its own. We'll do three rounds of 20. So a few tips to go along the way. Try to have your shoulder relax as much as possible and you face as well and not just go one side to another, you can feel some dizziness, but it's good. You just need to see if it's too much for you. If it's not enough for you, as long as you do the fear around, maybe you just Excel sharply, firmly, but maybe less hard. So let's practice together in a seated position. Seatbelts, shoulder rolling on the back, chin, Paula, to the floor. Close your eyes. Have your hands rested on your knees. And we'll start in 321 and Excel, Excel, Excel, Excel, Excel, Excel, Excel, Excel, Excel, excel 10987654, 321. And relax, close your eyes and breathe naturally. So this was the first rounds. Again, sniff through the nose, constructs your lower abdomen when you exhale and inhale is just happening on his own. Let's take a second round together. Close your eyes, chin parallel to the floor. Relax. 321 and Excel. Excel, Excel, Excel, Excel, Excel, Excel, Excel, Excel, excel 10987654. 321. Body relax, close your eyes, breathe naturally. Just feel the sensation on your body before starting the third one. When you're ready, close your eyes again, relax the belly, chin parallel to the floor. Last round. 321 and exhale Excel, Excel, Excel, Excel, Excel, Excel, Excel, excel 10987654, 321. Relax your body and breathe naturally. 5. Afternoon practice to balance you - Water: Afternoon practice for, for balancing breathing in the water category. So this practice is amazing. Three a day. You can actually do it whenever you want and whenever you feel like you need it. This practice is great to balance you. If you are a bit up and stress, it will bring you down. If you I'll be done entire. It'll renew up. This is a water category breathing because we've reached four to six breaths per minute. And we call it for for balancing because I'll counts inhale to the way in four and exhale to the way down in four. It's the same time, in the same volume of air while you inhale and you excel. And we'll just do Run rounds of ten breaths, inhale and exhale. But how does it work for this time? You will actually use uj breath, The one that we learned before with the slightly whispering sounds in the back of your throat will inhale on, for Excel on form. Inhale belly rise, which a breath. Exhale, belly falls or J breath, both through the nose. Try to have this practice. Laying down on the bed, on the floor. You can actually do it in a cross seated position as well, starting week two, e.g. if your artwork, make sure if you're on a chair that your feet are parallel to the floor and the back is away from the chair. So let's start together in, when you read in your position will do one round of ten breaths. Close your eyes, relax your shoulder if you want to lay down position, maybe you have a hence in your belly to really feel it. Let's start together and inhale one. 234, exhale 4321, inhale 1234, exhale, 4321, whispering some inhale. 1234, exhale, 4321, inhale belly rise. 1234, exhale belly falls, 4321, we spring sound, inhale. 1234, exhale, 43210j. Breath inhale. 1234, exhale 4321. Who J breath inhale. 1234. Exhale belly falls. 4321. Inhale belly rise, 1234, Exhale, 321. Inhale OJ breath 1234, exhale. 4321. Last round of J breath inhale. 1234. Exhale belly falls. 4321. Relax your body and breathe naturally. 6. Evening practice to relax you - Earth: Evening practice for eight, relaxation of category breathing. So this practice is designed to breathe three each breath per minutes. And it will help you to activate your parasympathetic nervous system. This is the part of your nervous system that helps you to relax, go to bed, fall asleep. How does that work? We are using our rich a breath in both inhale and exhale. But this time we inhale on four counts and exhale on eight counts. So you breed the same volume of air, but you are exhaling longer outcomes, the inhalant for the Excel on aids, why we accept longer? You keep the air longer in your body and it will help you relax even more. Let's start together. We'll do ten breathing, one rounds. You practice laying down in a beds or wherever you are right now. One hand on the belly, closer to your abdomen. Close your eyes, relax the body. We spring sound on the back of your thoughts in both inhale and exhale. And it starts together. Inhale. 1234 excel, 87654321, inhale reach spring sound, 1234 exhale, 87654321, inhale. 1234 exhale 87654321, inhale OJ breadth one, 234 XL 87654321, inhale, which I breath 1234 exhale 876543 21j breath inhale. 1234, exhale 8765, 4321, ocean sound inhale 1234 exhale, 87654321. Inhale 1234. Exhale 87654321. Inhale 1234, which I breath exhale 87654321, last one inhale. 1234, exhale ocean breadth 87654321. Relax the body and breathe naturally. 7. Conclusion: Thank you so much for following this course. I really hope you learned something about breathing. And I really recommend you, as I said earlier, to practice this every day for a month, I really think habits come with consistencies. So the more you work on it's the more results us see. If you have any questions whatsoever, please contact me on the Facebook group, on email, or on Instagram if you want to take this journey further as well, please feel free to reach me out. Thank you so much for following and I hope you learned something. See you soon.