4.7.8. Letting Go Breath

Dr Andrew Weil introduces us to a breathing practice that will help you sleep… and calm your mind when you are triggered.

I call it 4,7,8, letting go breath.

Make it a habit and see the difference over time.💤💤💤


* Reduce your Stress with this Music

According to Inc Magazine, neuroscientists in the UK conducted a study on the top songs for reducing stress. Participants  attempted to solve difficult puzzles as quickly as possible while connected to sensors. The puzzles induced a certain level of stress, and participants listened to different songs while researchers measured brain activity as well as physiological states that included heart rate, blood pressure, and rate of breathing.

According to Dr. David Lewis-Hodgson of Mindlab International, which conducted the research, the top song produced a greater state of relaxation than any other music tested to date.

In fact, listening to that one song — “Weightless” — resulted in a striking 65 percent reduction in participants’ overall anxiety, and a 35 percent reduction in their usual physiological resting rates.

To read the rest of the article and download the other top 9 songs from Spotify follow this link.

Here it is #1

* Breathe from your Middle Ground

I am recovering from a lingering cold which has zapped the energy for several days. Today I’m finally breathing better and feeling more like my self again. It makes me appreciate my ability to breathe even more!

I’ve written before about how our breath is connected with our wellbeing and emotional state. Noticing how we are breathing is a tool that we can use to monitor how we are doing.

There is an other pause that comes with our breath which is also revealing. The pause at the end of the exhale before we take in more air. When we are distracted, stressed or in an anxious state, there is no pause. We don’t trust we have enough air  and we don’t allow ourself to relax and let go.

Just take a moment to tune into how you are breathing right now. Just notice without judgment.

Breathe and relax

Pausing at the end of an exhale can only happen when we are relaxed and in tune with our mind and body. When our body and mind are aligned in the present moment.

This is what I do to check in with myself. Its a great yardstick on my level of relaxation to life in that moment.

Are you rushing in the air and holding on before letting go? Gasping in!

Are you afraid to let go on the exhale? Holding on!

Or are you aware of a special silent space. This is when you realize that there is no rush… Where you can rest in this pause that takes you past the fear of not enough to the realization that there is more than enough. This is often a place of struggle … which can be transformed to a place of peace and inner expansion.

Its impossible to try to do it. It requires being relaxed and open to let it happen.

To become relaxed, take several full diaphragmatic breaths. Breath in through your nose and let yourself release with a sigh on the exhale.

Keep breathing deeply.

Allow your shoulders to relax. Allow your belly to soften.

Release effort and allow your body to absorb the energy and nourishment.

Notice any tension and imagine sending your breath there to let it release and flow.

Imagine you are softening your whole body and mind … almost like melting.

Now see if you can allow yourself to pause and rest at the end of the exhale… without any effort whatsoever.

Just for a moment, be with this stillness and spaciousness. Trust that it is always within you.



* Event – Restorative Workshop April 5 at Awaken

Hello to my local peeps!

relaxing puppy

This saturday from 10.30 am – 12 noon I’ll be teaching a Restorative Workshop at Awaken Massage and Yoga in Media, PA.

Come relax, nourish and restore yourself in this heart warming and gentle restorative practice.

No yoga experience required … just a willingness to let go and de-stress 🙂

Please sign up here at the Awaken website.

Thank you.

Val x