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5 Yoga Poses That Reduce Daily Stress

We all deal with stress in our own way. 

Personally, I’ve been set on a downward spiral from something as simple as a negative thought. And although I still have hard days, I can say yoga has made these stressful times far easier to manage and few and far between. 

While yoga isn’t a cure-all, it can make a tremendous impact on how you deal with stress, where you store it in your body, and how happy you are throughout the day. If you haven’t given it a serious try, I strongly suggest committing to this simple, 5 pose routine and doing it every day for the next week. It only takes about 10-15 minutes and requires no prior yoga knowledge. 

Let’s have a look…

Why does yoga help with stress? 

Most of us store stress in our neck, upper back and shoulders. Many of us also sit at desks for the majority of our days. This leads to bad posture which further exacerbates the tension in our back, neck, and shoulders. 

Yoga helps you release tension and stress in those areas, strengthen your muscles and take a moment to focus on your breath. This is doubly important if you’re already experiencing burnout and overwhelm. 

When you perform a pose like forward bend or plank, you take deep breaths that trigger a relaxation response in your body. You also strengthen your core which leads to improved posture and physiology. 

If you had to picture a depressed or stressed person, you’d probably imagine them looking down, bad posture, and breathing shallow, etc. Something as simple as better posture actually improves your body’s response to stress

These are just a few ways yoga helps to reduce stress but, I encourage you to try it yourself and report back to us.

Do you need any special equipment?

The short answer is no. If you have a carpet or a soft surface, then you really don’t need anything. 

However, there are things that can assist in your practice. 

For example, a yoga mat may help you by improving cushioning on your joints as well as giving you a stable surface to practice on. Yoga blocks and straps can help you build form and give you something to hold onto. An anti-gravity yoga swing can help you maintain balance and stability in a number of poses. And a yoga wheel can help you with more advanced positions. 

However, none of these items are required, especially when you’re starting out. We encourage you to just focus on committing to this routine, every day, for the next week and see how you feel. 

5 yoga poses to perform each day

1. Forward bend

The forward bend is one of those classic, super simple poses that make a big difference in how you feel. This is an especially great pose if you work at a desk for most of the day. When you sit at a desk, your hamstrings are always contracted, your back rounds and your posture can start slipping. 

As a result, you breathe more shallow, your shoulders get tight, and the downward spiral begins. 

The forward bend relieves the pressure that’s been exerted on your spine, lengthens your hamstrings, and gives you a minute to just breathe. 

To perform the pose, stand with your feet shoulder-width apart. Then hinge at the hips and bend forward placing your hands on the ground if you can. Draw in your belly button toward your spine to activate the stretch and feel the tension releasing down your back. 

You may notice your back cracks as the pressure releases. Hold the pose for as long as you like making sure that, if you still feel the tension in any specific areas (like your hamstrings), hold it longer until that tension begins to relax. 

It’s also okay to have your knees slightly bent if needed but work on straightening them out over time. 

2. Cat cow

This is actually two poses that work hand in hand. They’re an ideal combination for releasing tension along your entire back as well as building strength and flexibility in your spine. 

To perform the first part (cat pose), get on all fours on your yoga mat or carpet. Make sure your hands are shoulder-width apart and your legs are hip-width apart. 

From there, take a breath and then exhale as you round your back and lower your head, pointing your crown toward the ground. 

Now, as you inhale you’re going to move into the cow pose. From the cat pose, take a deep breath and move in the exact opposite way. You’re going to raise your head and point your gaze toward the ceiling as you round your belly toward the floor. 

As you’ll notice, you’re both breathing deeply throughout the pose as well as improving lower and mid-back mobility. 

You may feel a little tension in your upper back while in the cat pose. If so, focus on pushing your shoulder blades out and holding that stretch until it relaxes a bit. This can be 5 seconds or 5 minutes. 

3. Corpse pose 

At first glance, corpse pose seems intuitive. You simply lay on the floor and relax – just like you do when you’re taking a nap or going to sleep. And while it is somewhat natural, there are important distinctions. 

When performing corpse pose, it’s imperative to focus on breath and thought patterns. This is the key to relieving stress and putting in the intentional “me time” our busy lives crave. 

To perform the corpse pose, get a yoga mat or go to an area with soft carpet. 

Lay on your back with your feet shoulder-width apart and hands straight down at your sides. Lie there for a moment just letting your self breathe naturally and relax into the position. 

After a few breaths, become aware of the feeling of the ground beneath you, become aware of the sensations happening in your body, and notice the sounds and smells around you. Release all judgment and just observe. 

Now work your way from the bottom of your feet to the top of your head, releasing the tension in each area. Pay special attention to releasing tension in your back, shoulders, neck, and face muscles. Breathe deep, take your time, and relax in this pose for as long as you like. 

4. Plank pose 

Now that you’re nice and relaxed from the corpse pose, we’re going to perform a more active movement. The plank pose is incredible for building core strength and stability because it hits all of your abdominal muscles and your glutes. In fact, it works the abdominal muscles that crunches are unable to strengthen. 

Our posture affects how we feel. When you’re slumped over with a rounded back, it sends chemical messages throughout your body. 

These messages can trigger stress, lower self-esteem, and even cause issuue with sleep. By performing a few planks every day, you can fight these problems and more. The plank also gets your blood flowing which promotes stress-busting happy hormones. 

To perform the plank, get into a pushup pose on the ground. Now drop to your elbows while keeping the rest of your body elevated from the mat. Draw in your belly button to tighten your abdominal muscles and hold the pose for 30-60 seconds. Repeat this 3 times in a row giving yourself about 1 minute in between to rest. 

5. Childs pose 

This is the perfect pose to end your anti-stress yoga routine. It’s very relaxing, excellent for spinal flexibility and one where you can really focus on your breath.

To perform the child’s pose, simply kneel on your yoga mat or carpet with your legs together and sitting back on your heels. Now bend forward pulling your chest close to your thighs. Reach your hands above your head like you’re trying to grab the far wall. Feel the stretch along your spine and throughout your shoulders. 

You can hold this pose for as long as you like. It’s an excellent way to spend some time breathing, relaxing, and preparing your mind for a great day. 

Closing

When it comes to stress, yoga is the perfect way to beat the feeling and tension caused by it. By adopting yoga as part of your daily routine (it only takes a few minutes after all), you can build flexibility, improve posture, trigger happy hormones, and just feel happier more capable during the day. Give it a try today and let us know how you feel after. 

Am I Meditating Correctly? Getting the Most Out of Mindfulness

Am I Meditating Correctly? Getting the Most Out of Mindfulness from Patient Empowerment Network on Vimeo

Dr. Jennifer Huberty explains how mindfulness, such as meditation and yoga, can have an impact on your overall health and well-being.

Dr. Jennifer Huberty is an Associate Professor at Arizona State University. She focuses her research on the use of complementary approaches to manage symptoms and improve quality of life for patients living with myeloproliferative neoplasms. More about Dr. Huberty here: chs.asu.edu/jennifer-huberty.

See More From the The Path to MPN Empowerment

Related Programs:

Can Diet and Exercise Reduce MPN Symptoms?

Expert Tips for Managing MPN-Related Anxiety

Improving Life with MPNs: The Latest Research and How to Get Involved


Transcript:

Dr. Huberty:    

If someone is wondering if they’re meditating correctly or not, or if two minutes of meditation is enough, if you turn to the science and the literature in terms of how much meditation you need, nobody knows. For every study that says five minutes, there’s a study that says 20 minutes, there’s a study that says an hour. I think it’s really important that the individual gets in touch with “what works for me.”

I think the most important thing is that if you’re sitting for meditation and you choose to sit for meditation, just simply listening to your breath – when you realize you’re off, thinking about what I’m making for dinner tonight or what’s gonna happen over the Thanksgiving holidays with my family, then you just say, “Oh, thinking,” and then you come back to, “Okay, where’s my breath? I’m breathing in, I’m breathing out. I’m breathing in, I’m breathing out.” So, it’s just being able to do that and not say, “Oh my God, I’m not doing this right, this isn’t working for me.” There is none of that. It’s supposed to be nonjudgment in the present moment.

“Oh, the present moment – I’m thinking. Now, in the present moment, I’m gonna go back to my breath.” So, it’s really understanding that, and I think it’s also important for people to understand that you don’t have to be seated in meditation. You can be standing in meditation, you can be laying in meditation, you can be kneeling in meditation. I think with MPN patients, not all sitting positions recommended in meditation might be comfortable. If you need a pillow under your tail, put a pillow under your tail. There’s no rulebook to say how you need to sit in meditation. I think that’s important.

And, there’s also other ways to be mindful. Coloring can be mindful. Walking and exploring the leaves and the landscape can be mindful. So, I think in our studies, yes, we’re encouraging meditation, using an app, but that’s to give people structure, education, and a background about what is meditation, but then, there is room for expansion to other things.

It’s pretty much the same thing with yoga. You’re quieting your mind; you’re focusing on your breath. There’s no rulebook that says you have to move a certain pace. You’re supposed to move with your breath, so if your breath is slow, your pace is slow. The other thing is that there is no right way to do a pose.

So, again, patients wanna know, “Am I doing this pose right?” Well, I can tell you that if you feel good in the pose, nothing is hurting you, your shoulder doesn’t feel like it’s doing something it shouldn’t, your head doesn’t feel like it’s in the wrong direction, and you’re watching the video and looking at what the instructor’s doing, you’re probably doing the pose just fine.

I think we get stuck on “Is this correct or not?” What we wanna be careful of is safety. You don’t wanna be standing on your head and wondering if you’re doing it correctly. You wanna have a basis, and that’s what we do in our programming, is it’s very basic, very foundational poses that you can learn the practice of meditating in the poses.

Expert Tips for Managing MPN-Related Anxiety

Expert Tips for Managing MPN-Related Anxiety from Patient Empowerment Network on Vimeo

Health-related anxiety and worry can be overwhelming. Dr. Jennifer Huberty provides advice for using complementary approaches to cope with the emotional impact of a chronic cancer, like myeloproliferative neoplasms (MPNs).

Dr. Jennifer Huberty is an Associate Professor at Arizona State University. She focuses her research on the use of complementary approaches to manage symptoms and improve quality of life for patients living with myeloproliferative neoplasms. More about Dr. Huberty here: chs.asu.edu/jennifer-huberty.

See More From the The Path to MPN Empowerment

Related Programs:

Can Diet and Exercise Reduce MPN Symptoms?

Am I Meditating Correctly? Getting the Most Out of Mindfulness

Improving Life with MPNs: The Latest Research and How to Get Involved


Transcript:

Dr. Jennifer Huberty: 

With anxiety and worry – it’s like we get in this state of mind that we can’t seem to get out of, and then, thoughts just keep piling in and piling in and adding to more anxiousness and more anxiousness, and so, the key is quieting the mind, and the best way to do that is to focus on your breath, and again, just coming back to the moment, coming back to the moment. You can do body scans where you’re just thinking about where your body is in space, going from the tips of your toes all the way to the top of your head.

I recommend guided meditation for MPN patients, especially because it is difficult. The anxiety and worry is real. The fears are real. This is a – it’s a traumatic event to be diagnosed with any cancer, and the brain is a powerful thing in terms of getting in our way of healing and feeling better, and so, knowing that it’s powerful, we can quiet our mind so that our body can learn to let go. And, I will say that spending that time doing that with the anxiety and worry, there will be physiological symptoms that change – so, heart rate goes down, blood pressure goes down, sweaty palms decrease, stomachaches – those kinds of things will tend to go away as anxiety and worry goes down.

And, the other important thing I would say is a tip for managing is to be self-compassionate. So, that’s a big part of meditation and yoga philosophy, is self-compassion. And so….being okay with being anxious and being okay with being worried, and there’s nothing wrong with that, and it’s completely normal.

And so, learning to be compassionate in ways that you would be compassionate to a sibling, or a parent, or a best friend – use those same compassionate thoughts and feelings toward yourself.

5 Holistic Methods Used to Process Grief

The thought of losing someone you love is almost unbearable, but for millions of people each year they must grieve for someone close to them. Grief is an emotion we all face at one time or another in our lives and is completely natural. However, being natural does not make it easy. While we may never truly get over the loss of a loved one [1], there are steps to be taken that can help you process grief and make life a little easier.

Yoga

Grief is an emotional stress that we store within the body and overtime those emotions can help bring us down. Yoga [2] is one way to help loosen that tightness without having it all unravel at once. Yoga allows your mind to soothe yourself by providing mental self-care and at the same time physical activity which is also important for releasing pent up stress or anxiety.

Essential Oils

Essential oils are chemicals that can either be rubbed on the skin or inhaled. Inhaling essential oils helps to stimulate areas of the limbic system that regulate emotion, behavior, long-term memory, breathing, heart rate, and blood pressure.

Each oil, such as rose or sandalwood, provides specific or healing responses depending on the emotion you are trying to inhibit or soothe. For example, rose [3] is commonly used to ease anxiety, depression, headaches, and menstrual cramps.

Getting Enough Sleep

Sleep can be difficult when you are going through a grief cycle [4]. This is because your mind is filled with thoughts about the loss of your loved one. In addition, when you do fall asleep you are likely to be plagued with sleep disruptions such as nightmares. While getting a quality night of sleep can be difficult there are a few things that can be done to help ease yourself into bed. For starters it is important to create an environment to induce sleep. Use dark or calming colors or black out curtains. Essential oils, a white noise machine, and mood music can all help. If all else fails, cuddling up to a loved one like your spouse or pet [5] are shown to fulfill the need for security and comfort.

Exercise

A lack of motivation is one of the most difficult things to overcome when you suffer from grief. Grief can easily swallow you up and keep you hidden from the outside world. This is one of the reasons why exercise is so important for grief sufferers. Endorphins [6] released during exercise reduce our perception of pain – both mental and physical. This helps to create an improved mood and the physical exertion of your body contributes to better sleep, and an overall feeling of accomplishment.

Massage Therapy

Massage therapy [7] utilizes a variety of tools and mechanisms such as oils, music, and level of touch that can help a person experiencing grief. Massage therapy has a long history of improving physical conditions and emotional conditions such as grief. Massage therapy helps to soften the body’s muscle tissues that become when experiencing grief while improving blood circulation an overall state of calm.


Resource Links

[1]  Grief Isn’t Something to Get Over

[2] Grief Yoga

[3] Health Benefits of Rose Essential Oil

[4] Sleep and Grief: Tips and Tricks to Get the Rest You Need

[5] Here’s Why Sleeping With Your Dog Is Actually Good For You

[6] Endorphins: Natural Pain and Stress Fighters

[7] Massage Therapy: What You Need To Know

Facing Acute Myeloid Leukemia: Notes from a Survivor

In the spring of 2016, I was looking forward to a final year of teaching sociology before a retirement promising new adventures.  I felt great and had no reason to think I had any health problems.  When my doctor suggested some routine blood work, I readily complied.  When the results showed abnormally low white blood cell counts and he recommended a hematologist, I readily complied. When the hematologist ordered a bone marrow biopsy, I still readily complied.  When the results came in, my life changed forever.

The biopsy revealed that I had acute myeloid leukemia. Since this disease can kill within months, they recommended immediate treatment. The next day I checked into a hospital and started chemotherapy.  I received the standard treatment for this disease for the preceding 40 years: a “7 + 3” cocktail of cytarabine and idarubicin.  I spent five and a half weeks in the hospital dealing with various infections brought on by immunosuppression and patiently waiting for my blood counts to recover. As they did, I received the best possible news. The chemotherapy had achieved a temporary remission that bought me time to explore my options for longer term treatment.

As I awaited the molecular and cytogenic data on my cancer, I was told to expect two possibilities.  If there was a relatively low risk of relapse, I might get by with additional chemotherapy. If there was a high risk of relapse, a stem cell transplant was in order. When the results placed me in an intermediate risk category, I had a tough choice to make. After researching my options, getting second opinions, gathering advice, and reading my doctor’s cues, I settled on the transplant.  My logic was that if I opted for more chemo and it didn’t work out, I would deeply regret not having the transplant.  If I had the transplant and it didn’t work out, at least I would feel as if I gave it my best shot and it just wasn’t meant to be. Despite the 15-20% mortality rate from the transplant itself, I was at peace with my decision to proceed.

My benefactors were two anonymous sets of parents who had donated their newborn infants’ umbilical cords to a transplant bank.  Once we found two good matches, the cords were shipped to my transplant hospital, the cord blood was extracted, and it was transfused into my bloodstream. These stem cells just “knew” where to go to engraft in my bone marrow and begin producing a healthy new immune system.  For the second time, I received the best possible news. Three weeks after transplant, one of my donor’s cells were 99% engrafted. With that result, I returned home for a prolonged recovery.

For the next few weeks, I faced daily clinic visits, blood tests, transfusions of platelets and red blood cells, growth factor injections, and lingering effects of my conditioning chemotherapy and radiation as well as the engraftment process itself. As the weeks turned into months, my recovery proceeded apace.  It eventually became clear that I could claim the best possible news for the third time, as my new cells and old body got along with each other and there was no evidence of graft-vs.-host disease.  Looking back over the entire process, my oncologist summarized it by saying “this is as good as it gets.”

Many people wanted to give me credit for surviving this disease. While it is tempting to claim such credit, I remain agnostic about whether anything I did had a material effect on my positive outcome. I think my survival was largely a matter of luck, chance, and random variation across AML patients. Nonetheless, there were several practices I engaged in throughout my treatment that deserve mention. At the very least, they brought me peace during a difficult time. And at the most, they may indeed have contributed to a positive outcome for which I am eternally grateful.

The first set of practices that sustained me was mindfulness, meditation and yoga.  To the greatest extent possible, these practices helped me let go of ruminations about the past or fears about the future and focus on the present moment.  Focusing on my breathing kept me centered as – like my breaths – each moment flowed into the next.  Maintaining a non-judgmental awareness and acceptance of each passing moment kept my psyche on an even keel.

Rather than extended periods of formal meditation, I simply sought a mindful awareness of each moment, hour, day and week.  I also went through a daily yoga routine even while receiving chemotherapy. Doing so helped me retain my identity as I weathered the toxic treatment and its inevitable side-effects.  In the evenings, I used a technique called a body scan to relax and prepare me for a peaceful sleep. The cumulative effect of these practices was a calm acceptance of circumstances I could not change alongside a serene hope that all would work out for the best.

A second practice involved being a proactive patient.  Perhaps it was my training as a social scientist that allowed me to bring an analytical curiosity to my disease and the treatments my doctors were deploying. I asked lots of questions during their all too brief visits, and they patiently responded to all my queries.

On several occasions, my proactive stance made a positive contribution to my treatment.  When I developed a nasty, full body rash, it took a collaborative conversation between me, my oncologist, and infectious disease doctors to isolate the one drug among so many that was the culprit. I identified it, they switched it out, and the rash abated. On another occasion, I was able to identify two drugs that were causing an unpleasant interaction effect.  I suggested changing the dosing schedule, they concurred, and the problem resolved.  The sense of efficacy I received from this proactive stance also helped me retain a positive mood and hopeful stance during my prolonged treatment.

A third practice involved maintaining a regimen of physical activity.  During my first, five-week hospital stay, I felt compelled to move and get out of my room for both physical and social reasons.  I developed a routine of walking the halls three times a day, trailing my IV pole behind me.  They tell me I was walking roughly 5 miles a day, and every excursion felt like it was keeping my disease at bay and connecting me with all the nurses and staff members I would encounter as I made my rounds.

When I moved to my transplant hospital, I was confined to my room but requested a treadmill that met the physical need for activity even as I sacrificed the social benefits of roaming the halls.  But throughout both hospital stays and later at home, I maintained stretching activities, exercise workouts, physical therapy routines, and yoga to keep my body as active and engaged as my circumstances would allow. These activities also gave me a welcome sense of efficacy and control.

A fourth practice involved maintaining my sense of humor.  I have always appreciated a wide variety of humor, ranging from bad jokes, puns and double entendre to witty anecdotes and stories to philosophical musings.  Cancer is anything buy funny, which is precisely why humor has the power to break through the somber mood and fatalistic worldview that so often accompanies the disease.  Using humor became another way of keeping the cancer at bay.  It was a way of saying you may make me sick and eventually kill me, but I’m still going to enjoy a good laugh and a bad joke along the way.

Alongside these practices I could control, there were also beneficial circumstances beyond my control that worked in my favor.  These included the privilege of being a well-educated white male that led to my being treated respectfully and taken seriously by all my health care providers.  In addition, my doctors and nurses consistently combined skill and expertise with compassion and empathy in ways I will never forget or could ever repay. And finally, my privileged status and excellent care played out against a backdrop of strong social support from a dense network of family, friends, colleagues and neighbors.

A final practice that integrated everything else was writing my story as it unfolded. Upon my first hospitalization, I began sending emails to an ever-expanding group of recipients documenting and reflecting upon my disease, treatment and recovery.  Narrating my story for others required me to make sense of it for myself.  The ostensible goal of keeping others informed became a powerful therapeutic prod for my own understanding of what was going on around me and to me.  While my doctors’ ministrations cured my body, my writing preserved my sense of self and a coherent identity.

I eventually sent over 60 lengthy reports to a group of roughly 50 recipients over a 16-month period.  This writing would eventually serve three purposes.  It was a sense-making procedure for me. It was a communication vehicle with my correspondents. And finally, I realized it could be a resource for others in the broader cancer community. With that insight, I did some additional writing about lessons learned and identity transformations and published the resulting account.

As I mentioned at the start, I will never know if any of these practices or circumstances made a material contribution to my survival.  But they maintained my sanity and preserved my identity during the most challenging experience of my life. Regardless of the eventual endings of our journeys, sustaining and nurturing ourselves along the way is a worthy goal in itself.



 

Notable News | April 2019

You may want to do some yoga, especially if you are experiencing chronic stress. However, you can breath a sigh of relief about the positive research in bladder and prostate cancers reported this month. There’s even some super cool research that involves containing, rather than killing, cancer cells. Check it out.

Chronic stress is not good for anybody, but as livescience.com reports, it may be even more detrimental for cancer patients. Acute stress is normal on occasion to help us avoid danger, but chronic stress, which weakens the immune system, leads to changes in the body that could then lead to the development and progression of cancer. However, experts say we can’t be so fast to draw a link between stress and cancer because of the ways different people respond to stress. Some people are motivated by it; others sickened by it. Some experts believe it may not be the stress that leads to cancer, but rather the poor habits people adopt to cope with stress. While experts don’t yet agree that there is a clear and definitive line between chronic stress and cancer, there is evidence that taking measures to reduce stress is best for overall health. Find out more here.

Speaking of stress, cancer can be stressful. Many patients turn to alternative forms of healing to manage the affects of cancer or treatment, but medicalnewstoday.com says, that may be doing more harm than good. As many as one third of people living with cancer are using alternative or complementary therapies. The most common form of alternative therapies is the use of herbal supplements, which researchers found could be a problem because the ingredients of herbal supplements are not always known, and there is a concern that supplement ingredients could negatively interact with the medicines they are taking. For example, high levels of antioxidants may make radiation less effective. Yoga, however, is the one complementary method of treatment that seemed to help patients. You can learn more about the research involving alternative and complementary therapies here, and decide whether or not those methods are right for you.

Researchers are starting to decide that maybe killing all the cancer cells isn’t the best option for combating cancer, reports medicalnewstoday.com. Cancer cells evolve really fast, and some studies show that there is no way of killing them all. Researchers are looking at a new approach of treating cancer that involves preventing it from developing and spreading by containing it. They hope to use medication to make the cancer cells dormant and keep them that way, which could be useful in cancers, such as breast cancer, which is now considered a chronic cancer because it can come back many years later with secondary tumors. You can learn more about this unique approach here.

Other findings this month bring good news for bladder cancer patients, reports seekingalpha.com. The FDA has approved the Johnson & Johnson drug, Balversa, for patients with metastatic bladder cancer. The approval was based on a trial that resulted in a 32 percent overall response rate. The patients who are eligible for Balversa, have metastatic bladder cancer with specific genetic alterations, but there is hope that it will eventually be tested on other types of cancers. Learn more here.

More good news comes from British scientists who have discovered 17 genes for diagnosing prostate cancer, reports dailymail.co.uk. Combined with the six genes already known to be linked to prostate cancer, there are now 23 genes that can be screened through a spit or blood test. Find more information about the research and what it means for diagnosis and treatment of prostate cancer here.

The not-so-good news reported this month is the increase in lung cancer among non-smokers — especially women. An in depth look at this growing issue can be found at theguardian.com here.

The ups and downs of cancer research news can be stressful for anyone, so to alleviate that stress, let’s all stay informed, and maybe take to our yoga mats. Until next month, namaste.

A Yoga Technique to Increase Relaxation and Reduce Anxiety

Certified Yoga Therapist Raquel Jex Forsgren shares a short yoga and breathing technique to help you reduce anxiety and increase relaxation. You can refer back to these practices in stressful situations to help control your mind and breath.

You can check out more of Raquel’s videos on her YouTube channel, Yoga With Raquel.


Transcript:

Raquel Forsgren:

So what I’ll ask all of you to do, even those of you that are on‑‑joining us with Andrew‑‑and Dr. Subbiah, you can do it as well‑‑I’d like all of you to feel really comfortable, just to sit in your chair or if you’re watching this in your bed lying on your back, just wherever you are I want you to just simply close your eyes if you feel comfortable doing that.  And immediately feel the surface of whatever it is that’s supporting you, the chair, the bed, see if you can sink into it, even 5 percent more than you were initially.

Wherever your hands are, feel the bottoms of your hands, maybe the bottoms of your feet, your toes, your heels.  Just feel the body itself.  Now notice your breathing and don’t judge it, just notice what it’s doing, if it’s nice and slow and fluid as you inhale and exhale or shorter little breaths or sticky or clunky in any way.  Don’t analyze it.  Don’t go into any thinking other than just noticing.

Begin to expand your muscles in your ribs as you take your next inhale.  Just think about expanding your ribs out just a little bit more, taking two more nice, slow inhales and exhales.  And I want you to bring to mind one thing you’re really grateful for today.  One thing.  The next before we move on, bring to mind a goal, an intention.  It could be how you want to feel for the rest of the day, emotionally or physically.  How do you want to feel or what do you need?  Beautiful.

Softly begin to open your eyes and bring your hands right in front of your heart with your palms placed together.  We’re going to do just a few movements of our arms so that you can see what it’s like to connect movement, your body and mind and breath together, and also thinking about lung cancer just something that helps expand the lungs and just activate all of those muscles themselves that need to be nourished.

So as you inhale just open your arms like an (? cast) or goal post.  And you’ll need to adjust this.  If you have had surgery along the central plate, take it nice and easy, just open, inhaling.  As you exhale bring your arms together, touching your palms together, elbows and forearms.  Inhale, open the arms again.  Exhale, closing the arms together.  Just take two more only moving with your own breath.  And closing.  One more time just like that, beautifully opening and relaxing.  And releasing the palms back down on your hands.

Close your eyes one more time.  I want you to notice if anything has changed within your body, your mind or your emotions, and there’s nothing wrong if nothing’s shifted.  I just want you to notice.  And softly blink open your eyes again because I want to show you and have you go through with me one of the best anxiety reducing breathing techniques that can be done.  It’s published in the literature.

It’s called alternate nostril breathing.  You can do this while you’re waiting at the doctor’s office for results, if you starting to feel panicky or anxious, when you’re inside an MRI machine or a CT scan, when you are just waking up in the middle of the night with racing thoughts and you can’t seem to shut them off.  So you’ll take two fingers, sometimes it’s the outer fingers but sometimes with arthritis in older hands it’s a little tougher, so I like to use two fingers, you’re going to bring them up to your nose, and you’ll be closing off one nostril at a time.  And I want you to breathe normally and naturally, okay.  So this isn’t anything forced.

Close off the right nostril first, and just delicately push it.  You don’t have to push it clear into your nose.  Just delicately push it.  Exhale all the way out the left side of the nostril.  Then inhale through the left nostril, exhale out the right nostril.  Inhale through the right nostril, exhale out the right nostril.  We’re going to do three more of these.  Inhale through the left, exhale out the right.  Inhale through the right and exhale a little longer out the left.  One last time.  Inhale through the left and exhale longer out the right side.

Bring your hands back down to your lap and close your eyes again.  Take a nice normal, natural breath.  And I want you to notice what’s different in your breathing, if anything.  Just notice it.  Notice your heart beating.  Come back to that intention or that goal you set for yourself.  And softly blink open your eyes with a smile.  I’m expecting all of you watching to be smiling even though I can’t see you.  And Namaste.

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