HEALTH - Yogic Breathing and Meditation for Diet Mindfulness
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Yogic Breathing and Meditation for Mindfulness
Healthy (sustained) diet is the surest and easiest way for weight-loss and exercise accelerates the loss of excess weight. However both diet and exercise would be impossible to accomplish without an equally healthy thinking-approach towards any problem regarding weight. In point of fact, if a woman for instance fails in her diet or exercise goals and is frustrated about it, her weight is in danger to suffer to increase doubled in size compared to the original (Dailymail.co.uk news recognize this as no-exercise "crash" or "yo-yo dieting"). Hence, a healthy mind work-out is also needed - Mindfulness about the situation - Meditation and Pranayama.
Pranayama or controlled yogic breathing is most effective for beginners. It conditions the mind for relaxation, focus, and eventually to successful meditation. Best of all, you can do it anytime and anywhere. Here are sample Pranayama breathing exercises and their mind-health benefits according to Yogasite.com:
1) "Sounding" or "Ocean Sounding Breath" (Ujjayi Pranayama)
- creates an "ah sound"
- benefits include: internal heat, focused mind, and increased mindfulness.
- how: Sit comfortably (spine erect) or lie down. Breathe gently but deeply through your nostrils. Next, create a loud, prolonged, and steady hissing sound as you smoothly breath in and out. Do not let any part of your body feel tensed. Relax.
2) "Complete" or "Three-Part Breath" (Dirgha Pranayama)
- fills the diaphragm and the three-chambers of the lungs.
- benfits: proper diaphragmatic breathing, oxygenation of the blood, purified lungs, and relaxed mind and body.
- how: Sit comfortably (spine erect) or lie down. Breathe gently but deeply through your nostrils. Next, allow your diaphragm to fill with air or expand as you breath-in, then allow it to empty-out contract as you breathe-out. Repeat several times. On the next round try to include your mid-chest in the flow. On the last round include your upper chest. Do not let any part of your body feel tensed. Relax.
3) "Alternate Nostril" or "Sweet Breath" (Nadi Shodhana)
- alternate breathing as finger shut covers one nostril while inhaling or exhaling.
- benefits: balanced left and right breathing hemispheres, calmed-down mind, clear thinking, and soothed-out stress and anxiety "caused by flying and other fearful or stressful situations".
- how: On your right hand, curl your index and middle fingers together toward your palm, then group your ring finger and pinky together over your left nostril, and place your thumb over your right nostril. Next, close your right nostril with your thumb then inhale (through the other nostril). And then, close your left nostril with your ring and pinky fingers (releasing the thumb nostril) and exhale, then inhale (through the same nostril) and exhale through the other. Do this alternately repeating up to 5-15 rounds. Breathe gently, smoothly, yet fully. Do not let any part of your body feel tensed. Relax.
Follow any of these with a simple meditation.
There is no harm in trying these mind work-out exercises. Yoga might just be able to help you in finding just what you need.
