Feb 19 Weekly Challenge: Just Breathe
themedalist
Posts: 3,218 Member
Theme: Healthy Practices
Challenge: Just Breathe
You always have with you a powerful tool that can quickly reduce your stress, lower your blood pressure, and re-energize you: your breath. It's easy to overlook breathing. After all, it's an automatic process and something each of us to do about 20,000 times a day. Because breathing is so easy to ignore, few of us tap into the power of breathing to make us healthier. This week, let's change that! Let's set aside a few minutes each day to focus on our breathing. Let's breathe slowly, deliberately, and deeply, and watch how it improves our lives.
I was introduced to deep breathing several years and was pretty skeptical of what it could do for me. I was wrong. It's a game changer. I now use deep breathing to reduce my stress, keep my blood pressure in check, transition from one work project to another, and as a relaxation technique before any dental checkup. I love that it's so portable! I may forget my keys, but I always have what I need to breathe. I think you'll be impressed with what deep breathing can do for you.
There are a lot of ways to practice deep breathing. The resources below highlight several techniques. There is no "right way" or "wrong way" to breathe deeply. I'd suggest trying out a few approaches to see what works best for you.
This Week's Challenge: Please watch the TED Talk (link below) and participate in the breathing exercise. Then review Dr Weil's recommended deep breathing techniques (link below in the resources section). Choose one of the deep breathing methods mentioned in the video or Dr Weil article. Use that method as your starting point to practice deep breathing.
Please set aside at least 5 minutes twice a day this week to practice breathing deeply. Look for opportunities when a few minutes of deep breaths could help you relax and reduce your stress. Or, if you need an afternoon pick-me-up, try an energizing breathing session instead of a cup of coffee. If you've got children at home for the summer, you need the stress break that deep breathing provides!
And if you're interested, try out a few different deep breathing techniques this week!
I'm looking forward to hearing about your progress with this week's challenge. Please post any frustrations, suggestions, or questions you may have for our group. We can all learn from each other!
Make it a great week!
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Suggested Resources:
Three Breathing Exercises And Techniques:
(Note that there are videos demonstrating each technique)
https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
Breathe. Exhale. Repeat: The Benefits of Controlled Breathing
(This article also includes recommended breathing techniques)
https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html
Relaxation Techniques: Breath Control Helps Quell Errant Stress Response
http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Breathing And Your Brain: Five Reasons To Grab The Controls
https://www.forbes.com/sites/daviddisalvo/2013/05/14/breathing-and-your-brain-five-reasons-to-grab-the-controls/#6568256d2d95
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Challenge: Just Breathe
You always have with you a powerful tool that can quickly reduce your stress, lower your blood pressure, and re-energize you: your breath. It's easy to overlook breathing. After all, it's an automatic process and something each of us to do about 20,000 times a day. Because breathing is so easy to ignore, few of us tap into the power of breathing to make us healthier. This week, let's change that! Let's set aside a few minutes each day to focus on our breathing. Let's breathe slowly, deliberately, and deeply, and watch how it improves our lives.
I was introduced to deep breathing several years and was pretty skeptical of what it could do for me. I was wrong. It's a game changer. I now use deep breathing to reduce my stress, keep my blood pressure in check, transition from one work project to another, and as a relaxation technique before any dental checkup. I love that it's so portable! I may forget my keys, but I always have what I need to breathe. I think you'll be impressed with what deep breathing can do for you.
There are a lot of ways to practice deep breathing. The resources below highlight several techniques. There is no "right way" or "wrong way" to breathe deeply. I'd suggest trying out a few approaches to see what works best for you.
This Week's Challenge: Please watch the TED Talk (link below) and participate in the breathing exercise. Then review Dr Weil's recommended deep breathing techniques (link below in the resources section). Choose one of the deep breathing methods mentioned in the video or Dr Weil article. Use that method as your starting point to practice deep breathing.
Please set aside at least 5 minutes twice a day this week to practice breathing deeply. Look for opportunities when a few minutes of deep breaths could help you relax and reduce your stress. Or, if you need an afternoon pick-me-up, try an energizing breathing session instead of a cup of coffee. If you've got children at home for the summer, you need the stress break that deep breathing provides!
And if you're interested, try out a few different deep breathing techniques this week!
I'm looking forward to hearing about your progress with this week's challenge. Please post any frustrations, suggestions, or questions you may have for our group. We can all learn from each other!
Make it a great week!
...............................................................................................
Suggested Resources:
Three Breathing Exercises And Techniques:
(Note that there are videos demonstrating each technique)
https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
Breathe. Exhale. Repeat: The Benefits of Controlled Breathing
(This article also includes recommended breathing techniques)
https://www.nytimes.com/2016/11/09/well/mind/breathe-exhale-repeat-the-benefits-of-controlled-breathing.html
Relaxation Techniques: Breath Control Helps Quell Errant Stress Response
http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Breathing And Your Brain: Five Reasons To Grab The Controls
https://www.forbes.com/sites/daviddisalvo/2013/05/14/breathing-and-your-brain-five-reasons-to-grab-the-controls/#6568256d2d95
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Replies
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TEDx Talk:
Breath -- five minutes can change your life | Stacey Schuerman
https://m.youtube.com/watch?v=hFcQpNr_KA4
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And a few infographics:
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Oops! I just remembered that it’s also Move It Monday today. I posted the challenge late last night and just forgot.
It’s Week 4!
Let’s get those Monday workouts in and please post what you did:
http://community.myfitnesspal.com/en/discussion/10637806/jan-29-weekly-challenge-move-it-mondays
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Love the breathing theme!! And I am going out right now to make sure the dog gets her exercise.
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Super excited for this! I used to meditate as part of my morning routine and before I went to bed but I have just fallen out of the habit. I'm going to start doing this now. I actually have an app on my phone called Calm that I love. I'm gonna start using it again. Thank you so much for this!3
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HGSmith0920 wrote: »Super excited for this! I used to meditate as part of my morning routine and before I went to bed but I have just fallen out of the habit. I'm going to start doing this now. I actually have an app on my phone called Calm that I love. I'm gonna start using it again. Thank you so much for this!
I have heard many good things about the Calm app for awhile now. But because of your recommendation today, I went a step further and downloaded and installed it and used it for my breathing session. Thanks, @HGSmith0920!2 -
This is close to my heart. My goal for 2018 is to slow down and yes...Breathe. I am learning to meditate...it takes practice. My favorite deep breathing technique is alternate nostril breathing. It has changed my life. For anyone interested here is a YWA video that teaches you how.
https://youtu.be/8VwufJrUhic
I also have the Calm app....love it.
Last week I started doing Yoga Nidra daily. It is so relaxing and refreshes my mind, body and soul. I have even used it to fall asleep. YouTube has many different videos on this.
An example...
https://youtu.be/7H0FKzeuVVs
I did follow the TEDx Talk....that was lovely.
I almost forgot....Move It Monday
3 Leslie Sansone miles
2.62 mile walked outdoors
yoga3 -
This is close to my heart. My goal for 2018 is to slow down and yes...Breathe. I am learning to meditate...it takes practice. My favorite deep breathing technique is alternate nostril breathing. It has changed my life. For anyone interested here is a YWA video that teaches you how.https://youtu.be/8VwufJrUhic
I also have the Calm app....love it.
Last week I started doing Yoga Nidra daily. It is so relaxing and refreshes my mind, body and soul. I have even used it to fall asleep. YouTube has many different videos on this.
An example...https://youtu.be/7H0FKzeuVVs
I did follow the TEDx Talk....that was lovely.
I almost forgot....Move It Monday
3 Leslie Sansone miles
2.62 mile walked outdoors
yoga
@PinkyPan1, these are great resources...thanks for sharing!
Deep breathing also changed my life.
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Good Morning! This is such a wonderful "challenge". Something I am trying to do...Just Breathe. To remind me I purchased this ring about a week ago. So whenever things get hectic, I look at the ring....and follow instructions. Hope all have a wonderful week.
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Breathe! I love it. I have suffered from anxieties all my life so breathing is part of my recovery strategy. I have taught my daughters how to do it as well. This posts are very useful. Thanks for sharing! Have a great day everyone!
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I love this challenge. And yes, I do need to slow down and breathe. There's so many times when all I needed to do was quite myself and breathe. Of course, when you're in a crunch, it's also the hardest thing to do. I will endeavor to make this week's challenge.4
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Today was at the dentist. Of course they had to do something and I got a bit anxious. Used breathing techniques to calm down. It worked like a charm.
Deep breaths through the nose, held it and release. I was happy that the dental hygienist allowed me to do it before work was done.5 -
One breathing session done - hardly up to the challenge. I really like the idea of breathing mindfully, but I don't ever do it except for a challenge. I do like the counted breathing.
@prgirl39mfp , glad this helped at the dentist. I'll have to try that the next time I need some work done.4 -
I never remember to do this! I will try again tomorrow. It seems like each day is just "go-go-go!" and by the time I log onto MFP it's almost bedtime and I'm just "done". I guess the fact that days are so busy means I should try even harder to remember!
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@SilverSheWolf55 Love that ring!
@themedalist Thank-you for this one. The TED talk was great. As someone with breathing issues this is sometimes a problem. A couple of weeks ago I restarted meditation and this challenge adds to the practice.1 -
MmamabearR wrote: »I love this challenge. And yes, I do need to slow down and breathe. There's so many times when all I needed to do was quite myself and breathe. Of course, when you're in a crunch, it's also the hardest thing to do. I will endeavor to make this week's challenge.
That is the essence of the problem, @MmamabearR. We need the benefits of deep breathing most when we are stressed and least likely to think about doing it. Hopefully, devoting a week to deep breathing will help make it become a regular practice.1 -
prgirl39mfp wrote: »Today was at the dentist. Of course they had to do something and I got a bit anxious. Used breathing techniques to calm down. It worked like a charm.
Deep breaths through the nose, held it and release. I was happy that the dental hygienist allowed me to do it before work was done.
I love this! Dental visits are a great time to use deep breathing. Kudos to your dental hygienist.0 -
New member. Started Mindful Mediation 4 weeks ago. This is in tune with that!
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I love this!!
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Welcome @Vis77 and @brandyjan! We are glad that you’ve joined us and are excited about this week’s challenge. I think deep breathing is a form of meditation. When I’m in the habit of practicing deep breathing regularly, I feel so much better. Unfortunately, I slip out of the practice pretty easily. This time I’m determined not to let that happen.
Glad you are here!2 -
I love this challenge!1
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Butterf1y_Effect wrote: »I love this challenge!
Welcome, @Butterf1y_Effect! I’m glad that deep breathing resonates with you!0 -
I have completely forgotten about this challenge! So sorry, it does look just what I need so will start this evening!1
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Breathing deeply is always a conscious part of my waking up and falling asleep. Love the information about deep breathing. Helps so much for people with a lot of stress. As a retired teacher, I had my students do some deep breathing before tests.4
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fatbambi2017 wrote: »I have completely forgotten about this challenge! So sorry, it does look just what I need so will start this evening!
@fatbambi2017, as you know from being a member of our group for some time now, the nice thing about the healthy habits train is that you can board it at any time and still take it to your destination.
I need to make deep breathing a regular practice. I’ve fallen out of it in the past and that’s not good. It has too much of a positive impact on my life to let it go. So even as we switch over to Deskercising tomorrow, I’m still going to stay focused on my breathing. I will do that and Deskercise this coming week. It sounds like you will be too!
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Breathing deeply is always a conscious part of my waking up and falling asleep. Love the information about deep breathing. Helps so much for people with a lot of stress. As a retired teacher, I had my students do some deep breathing before tests.
Welcome @knox50us and it’s great that you had your students doing deep breathing exercises before a test. I’m sure it helped them immeasurably and it’s a great stress mitigation tool for students to practice. I bet some of them are still using it!0 -
Today was a good day. Perhaps taking the time to deep breathe 3 times today had something to do with it. While on my yoga mat this morning I took a few minutes do do alternate nostril breathing. I soaked in the tub after golf and just floated while breathing as deeply as possible. Then after dinner I repeated the alternate nostril breathing. I feel relaxed and happy. My goal for tomorrow is to set a timer and repeat deep breathing 3 times a day.4
