Going with the Flow

One of my very best traits as a human is the ability to harmonize with others (vocally and otherwise!) However, recently I’ve begun to realize that inner harmony is an even greater skill, and definitely one needing honing in me. Balancing my own inner energies requires the skill of awareness on a deep, deep level. Learning to heed the need for rest, and recognize when something is not good for me are two biggies. 

Letting go of the need to do everything, be everywhere at once, and get it all done requires constant effort (or ease, actually.) And then there is cultivating the ability to ask for what I need from others, clearly and compassionately. Setting boundaries has never been easy for me, but now that I realize their importance I’m getting better at it.

When I’m harmonizing on the inside, not pushing myself through pain or low energy to try and “get it all done,” my emotions are calmer and my mind is also more tranquil. It’s then that the harmony of being with others and really listening (without interrupting) – and connecting with that divine flow of life energy that surrounds us every single minute becomes an absolute joy. 

Achieving this state of inner and outer harmony is only possible for me through a very regimented self-care routine. If I stick with my routine, I can really GO WITH THE FLOW so much better. And the type of yoga that is best for me is actually NOT the vigorous vinyasa that I used to do, but a more gentle type that helps me cultivate this constant awareness both on and off the mat. And that’s what I like to teach, too.

I think that’s the great journey of our lives: getting to know and heal ourselves, learning to listen, and striving for balance every single day – both within ourselves and with others around us.

Written by Ann

Yoga for Everyday Movements

Following Our breath: Staying safe throughout the day

A few nights ago, I learned a valuable lesson while picking up after our dog Lucy. I had been eager to return to my desk to record a few thoughts tied to this post you’re now reading: staying safe as we move through our everyday routines. And wouldn’t you know it, as I bent over, plastic bag in hand, I felt that familiar twinge in my lower back…I shook my head in disbelief and quickly corrected my posture, bending the knees and straightening the back…It was almost comical. Here I was, preaching the importance of proper posture and alignment, and then committing one of the cardinal sins myself…But that is really what it is all about, isn’t it? Building awareness and then informing our movement and mindset with that awareness. It actually sounds a lot like yoga when we’re tuned into a sequence…but what about off the mat, when we’re hammering away at our keyboard or picking up after Lucy? Where can we find that awareness before our lower back joins the discussion? Well, that is where our breath enters the picture…

Research shows that when we pay closer attention to our breath, we can not only relieve stress, but also sharpen our focus in the present moment. Our breath is always there for us and provides the ideal cue for us to pull our heads out of the past or the future, even if it is just to focus on picking up after Lucy. What’s important is that we stay safe during these everyday movements that we normally handle on autopilot…climbing in and out of a deep sofa or easy chair…checking our blind spot when changing lanes on the highway…lifting that bag of groceries out of the cart. As strange as it sounds, our breath can help us pay closer attention to what we are doing in these everyday moments and stay safe, so we can continue doing everything it is that we love doing, or even not love doing so much…

This series of short video tutorials slowly walks you through several basic everyday movements, highlighting how the breath provides us valuable cues on safe posture and alignment. We firmly believe that with practice, you will find yourself paying closer attention to not only these different movements, but also how you are feeling in the moment. It all comes back to following the breath, our gateway into the present. Please let us know what specific movements you would like to see featured in this series, and until next time, stay safe and keep breathing!

1. Everyday Yoga: Getting in and out of our chair

We get in and out of chairs dozens of times every day…in living rooms, offices, kitchens and bathrooms…it only makes sense we take a closer look at this movement to make sure we’re doing it safely. We can all too easily lose our balance, even with chairs we’re familiar with, leading to serious outcomes…in fact, 50% of folks over the age of 65 don’t survive beyond one year after suffering a hip fracture. This video breaks down the proper alignment and breathing that support safely getting in and out of just about any chair you can think of. And as we do so, we’ll also gently tone the core muscles in our back, hips and midsection.

2. Everyday Yoga: Picking Something Up Off the Ground

So, imagine you’ve dropped your keys trying to get into the house, or maybe the dog has left you something to scoop up on your nightly walk…your mind is somewhere else as you bend over and suddenly feel that pull or pinch in your lower back. We have all been there…in fact, 80% of Americans experience significant back pain in their lives. One third report that it impacts their everyday activities, including sleeping! This video breaks down the proper alignment and breathing that support a healthy forward bend, which can also help us build strength and flexibility in our core muscles of the back, hips and midsection. 

3. Everyday Yoga: Looking Over the Shoulder

Imagine you’re checking your blind spot on the highway…or you hear Interstate 95 in the Philadelphia area is one of my most learned mindfulness teachers. I owe so much of my progress in deep focused breathing to the drivers and potholes of this notorious stretch of highway. As I pay closer attention to my breath, I get plenty of practice in managing my stress levels, anticipating the next unexpected move of another motorist, and also turning more safely to check my blind spots. Looking over our shoulder seems like such a simple everyday movement, we rarely pay much attention to it…that is until we pinch a nerve in our neck as I did myself several years ago. I was sitting in my office and quickly turned my head as a colleague walked in the door. I immediately felt a sharp shooting pain down the right side of my neck and shoulder. It was months before I could move my head freely in any direction…This video breaks down the proper alignment and breathing that support a healthy twist, which can also help to relieve back pain and tension

So let’s stay safe doing what we love doing (or maybe not love so much…) by paying closer attention to how we move through our daily routines. Think of it as yoga for everyday living!

Written by Brian

Outdoor Pop Up Yoga

Outdoor Pop Up Yoga – Slow Flow for All Levels – Swarthmore United Methodist Church

Reserve your spot on the lawn now – this class is limited to 12 participants to ensure safe social distancing. We will measure and mark the spots laid out in staggered rows so all you need to do is show up and roll out your mat. 

Get grounded, connect with your breath, and relax deeply during this slow flow yoga class for all levels.

What you need to bring:

  • Your own mat
  • Any props like blocks or strap you typically use (but not required.)
  • An extra towel or blanket is handy for underneath your mat for extra padding. 
  • Something to cover your eyes during final relaxation pose. 
  • We recommend you wear your mask until your mat is set up and you’re ready to practice. While practicing yoga we leave it to your discretion as to whether you keep your mask on, and ask that you consider wearing your mask as you leave class.
  • Use bug spray and sunscreen if you are so inclined.
  • Other instructions: Please come 10 minutes early to set up. If you are hard of hearing, let us know in advance and we will reserve a front row spot for you. Do not attend if you are feeling unwell. If you become infected with COVID-19 and you have attended this class, we ask that you let us know for contact tracing purposes.

FIRST COME FIRST SERVE: $20 per person. You must pre-pay electronically to secure your spot, as there will be no cash handling on site. If you need to pay by check please email ann@teamsunwellness.com for instructions.  PREFERRED: you can also Venmo @Ann-MacMullan and choose cash on delivery when you go through the checkout to reserve your spot, or just email me right away.

👉🏼BIPOC get FREE ENTRY! Select cash on delivery and write “BIPOC” in notes, or email me with your info and “BIPOC.”

We are asking this slightly higher price so that Team Sun Wellness can continue to make yoga accessible for all by offering free classes to underserved communities in Philadelphia.

In case of inclement weather: you will receive an email at the very latest an hour before class letting you know if it is canceled. If you receive no email, class is on. The facilities inside SUMC are not available at this time.

Address: 129 Park Ave. Swarthmore, PA – metered parking right out front available (don’t have to pay past 6pm).

About the Instructor: Ann Grace MacMullan is a certified yoga instructor (E-RYT 200) and believes in the healing power of yoga for everyone, no matter what age, level of fitness, or life circumstance. Ann is currently pursuing her E-RYT 500 and C-IAYT, certification in Yoga Therapy. She has been teaching yoga and meditation throughout the Philadelphia area for five years, and teaches yoga and balance classes every semester through Wallingford-Swarthmore Community Classes.

Cooling Breath

We can learn something from our dogs! We sometimes worry when Lucy practices her Cooling Puppy Pranayama, but she knows what she’s doing. Panting is the primary way for dogs to cool themselves off because they don’t sweat the way humans do. Instead, dogs cool themselves through their mouths using the evaporation of moisture from the mouth and tongue, and by exchanging the hot air of their lungs with cooler external air.

For us humans, Cooling Breath, or Sitali Breath, can help in much the same way. We can “drink the air” through a curled tongue to cool down!

How to Practice Sitali / Sitkari Breath:

  1. Close your eyes, take a few normal breaths, then open the mouth and form the lips into an “O.”
  2. Curl the tongue lengthwise and project it out of the mouth.
  3. Inhale deeply across the tongue and into the mouth as if drinking through a straw.
  4. Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand.
  5. Withdraw the tongue and close the mouth, exhaling completely through the nostrils. During each exhalation, you can also lightly touch the tip of the tongue to the roof of the mouth, inviting the tip of the tongue to send coolness toward the upper palate.
  6. Swallow now and then if the throat feels dry. 
  7. Continue this cycle until you feel refreshed.
  8. If you are unable to curl your tongue, try Sitkari breath. Gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale through the teeth and exhale through the nose.

Besides building breath awareness, this practice is said to calm hunger and thirst! Sitali breath cools the body, adds moisture to the system, and may reduce fatigue, bad breath, fevers, and high blood pressure. Try it for yourself and let us know how it goes!

For more Pranayama or Breathing Exercises, visit the Breath Page.

Hatha Yoga on Zoom

Pre-register by paying $10 per person in advance (and be sure to include your email address)! You’ll be sent a link to the Zoom class scheduled for Saturday at 10am once you’ve paid. The Zoom platform will enable us to see and hear each other, thus allowing me to support you more fully in your practice, and perhaps help us feel more connected.

You can pay by clicking the picture above (you’ll be able to use PayPal or a regular credit card), or you can Venmo me $10 @Ann-MacMullan. Be sure to include your current email address.

The classes I’ve taken on Zoom so far have been great, but you should make sure you set up a little early so you can adjust your camera and audio if you want to be seen and heard. I’ll be there to help you the best I can. I’m asking that you pay $10 in advance, and then I will send you the link to our session and info on how to join.

During our session, I may not be modeling poses as much as I have been on YouTube so that I can talk you through your poses. I’m looking forward to practicing with you! Please let me know if you have questions.

Class description: Learn basic yoga asanas to improve strength, balance and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. “Ha” means sun and “Tha” means moon – together, Hatha is the modern practice of yoga as we know it. Our Hatha class will take you on a balanced journey through effort and ease with the goal of creating stable foundations that allow us to reach new heights both on and off the mat. For all levels!

ABOUT THE INSTRUCTOR: Ann Grace MacMullan is a certified yoga instructor (E-RYT 200) and believes in the healing power of yoga for everyone, no matter what age, level of fitness, or life circumstance. Ann is currently pursuing her E-RYT 500 and C-IAYT, certification in Yoga Therapy. She has been teaching yoga and meditation throughout the Philadelphia area for five years, and teaches yoga and balance classes every semester through Wallingford-Swarthmore Community Classes.

Bee’s Breath

Why we love Bhramari Pranayama: As we’re exhaling and creating the droning sound, like that of a bee, we’re also lengthening our exhalations – which in turn activates the parasympathetic nervous system, the side in charge of resting and digesting. Calming, centering, grounding…bee’s breath is just what we need these days!

🐝Bhramari is the Sanskrit word for “bee,” and this pranayama or breath exercise is so named for the humming sound produced – like the gentle low buzz or droning of a bee. We like it best for its ability to drown out an anxious mental loop, and find it incredibly grounding and centering. 

Bhramari Pranayama (Bee’s Breath):

  • Calms and quiets the mind
  • Releases cerebral tension
  • Stimulates the pineal and pituitary glands, supporting their proper functioning
  • Soothes the nerves
  • Relieves stress and anxiety
  • Dissipates anger
  • Lowers blood pressure
  • May have a positive effect on tinnitus
  • Bolsters the health of the throat
  • Strengthens and improves the voice
  • Supports the healing of bodily tissues
  • Induces sound sleep

“The busy bee has no time for sorrow.”

– William Blake

How to Practice Bee’s Breath:

  1. Sit comfortably but upright, with a stable foundation to support you.
  2. Gently close the lips, keeping the teeth slightly apart, and bring the tip of your tongue to the space behind the upper front teeth. (Keep the jaw relaxed throughout your practice.)
  3. This part is optional: You can actually use your thumbs to “close” your ears (for me, not all the way feels better) and then gently cover your eyes with cupped palms. There are other ways to practice with the fingers fanned out, but this is most comfortable for me. It does take the experience a little deeper inward.
  4. To begin, take a deep breath in through the nostrils.
  5. Begin to exhale slowly, making a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee. Focus on making the sound soft, smooth, and steady. The positioning of the tongue allows the vibration to better resonate throughout the head.
  6. Continue for as many repetitions as you like. After the final exhalation, allow your breath to return to normal and observe any changes that have occurred.
  7. Maybe you can even feel the vibration continue throughout your head and body after you’ve stopped humming!

Practice it in our chair yoga class:

🐝How do you feel after your bee’s breath practice?🐝

Belly Breathing

Belly breathing – Learning to use the belly

  • Sit or lie flat with with one hand on your belly right under your ribs and the other on your chest.
  • From this position, take one deep breath through your nose while letting your belly nudge your hand outward. Ensure your chest isn’t moving as this happens.
  • Next, with pursed lips, breathe out like you’re whistling.
  • As you feel the hand you’ve placed on your belly go in, use it to push out all the air.
  • Repeat this several more times.

Why Belly Breathing?

  • The lower half of your lungs is the thickest and most closely compacted, which means more oxygen can enter the bloodstream. 
  • Consciously breathing into the lower half of your lungs by engaging the diaphragm, literally allows you to ‘breath more life into’… you. 
  • Oxygenated blood travels to the heart, where it’s pumped to the rest of the body via blood vessels that move into surrounding tissues. 
  • Ultimately, oxygen reaches every cell that makes up the body.
  • If your upper chest is moving when you breathe then you’re not using the lower part of your lungs, which means you’re not breathing optimally.
  • Chest breathing engages only the top part of your lungs, and remember that the lower half of your lungs is the most oxygen-rich.
  • If you’re breathing with your chest and not your diaphragm/ belly you’ll likely overuse your neck and shoulder muscles, which are not meant to be breathing muscles.
Learn Belly Breathing, stretch and strengthen to aid respiratory health! – Live at 11am

What are the benefits of belly breathing or diaphragmatic breathing?

Diaphragmatic breathing has proven to: 

  1. Improve respiratory function, by relaxing tight chest muscles and by increasing lung capacity. Research suggests that diaphragmatic breathing can be especially helpful to those with chronic obstructive pulmonary disease.
  2. Lower heart rate and blood pressure, and is even recognized by the FDA in the treatment and regulation of hypertension. It also improves circulatory system function by maximizing the delivery of oxygen to the bloodstream and to each of the trillions of cells in your body.   
  3. Maintain blood pH levels (the scale of alkalinity to acidity.) Blood acidity is neutralized with the release of carbon dioxide from the lungs. Deep, slow breathing helps the brain and lungs continuously optimize pH levels.
  4. Engage your diaphragm internally which in turn massages your abdominal organs and glands, stimulating them and promoting their healthy and optimal function.
  5. Boost the immune system because as the diaphragm massages the internal organs and glands it helps move lymph (fluid containing the immune system’s white blood cells) throughout the body to their targeted locations.
  6. Detoxify the body. Controlled breathing stimulates lymphatic movement. One of the key functions of your lymphatic system is to flush toxins out of your body. Your lungs are also a major excretory organ. With every maximized exhale, you expel waste, toxins, and excess carbon dioxide from your system.
  7. Maintain healthy digestive function and help ease upset tummies. The same diaphragmatic massaging motion that helps flush toxins also helps stimulate blood flow of your intestinal tract, ensuring your gut muscles keep on moving as they’re intended to.
    • Breathing deeply can help prevent acid reflux, bloating, hiatal hernia, and intestinal spasms.
    • Deep breathing also helps quell the stress response, which compromises digestion. It’s worthy to note here that multiple studies and research confirm a high correlation between digestive/ gastrointestinal issues (i.e.: IBS) and mental health imbalances such as anxiety and depression.
  8. Increase theta brain waves. Theta brainwaves are associated with the state of deep relaxation and dreaming sleep, as well as increased creativity, super-learning, integrative experiences, and increased memory.
  9. Be an effective relaxation technique. This is because your breath acts as a switching station for your nervous system, specifically between the two branches of your autonomic nervous system: the sympathetic nervous system (stress response), and the parasympathetic nervous system (relaxation response.) Deep, slow breathing relieves stress and relaxes you, and also engages your sympathetic in ways that work for you, not against you. In this way, deep breathing helps send your body signals of safety so that you can enter into a higher state of functioning – one that is healing, regenerating, and conducive to sustained fulfillment and thriving.
  10. Be an effective option for treating emotional and mental health conditions such as stress, anxiety, and depression.

Source: Benefits of Deep Breathing, A Step by Step Guide to Diaphragmatic Breathing

Finding Stillness in our Stories

Practicing the Foundation Breath

Don’t talk unless you can improve the silence.  Jorge Luis Borges

I have practiced hot yoga on the same mat in the same studio for nearly ten years. It’s a little frayed around its edges and is starting to lose some of its no-slip grip. I should have replaced it six months ago but I have to admit I am attached to this mat. We have been through a lot together. Attachments like these seem innocent enough, but there’s something else going on here and I feel I am finally getting to the bottom of it. Every time I roll out this mat and look down on its signs of wear, I tell myself a little story. It’s a story that celebrates my hard work and dedication to my practice through the years. It feels good to keep repeating this story, which is why the mat keeps living to see another day.  The problem is this story has very little to do with my yoga and a lot to do with keeping my ego happy. Without diving too far into the weeds, approval has always been important for me, even when I generate it on my own. This deeper stuff is great to shine some light upon, but will have to wait until a future post for closer examination. What is important here is my attachment and its happy little story 1) take my focus off what I am actually doing on the mat and 2) obscure the fact that I’d be safer on a new one.

When we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.

This is how our attachments work…under the radar, but still in plain sight. The new car, the coveted job title, the approval of those close to us (…or not so close). Our attachments play starring roles in all our favorite stories. Of course, the attachments themselves are not the problem…it’s how we cling to them and spin our stories around them that can get us into trouble. After all, I should have replaced my mat six months ago…I have just been getting in my own way. In many Yoga and Buddhist traditions, attachment is viewed as a major source of suffering in our lives. Non-attachment or non-possessiveness (aparigraha) is considered so important, it is held up as one of the five yamas, or ethical principles of yoga that help guide us through our daily interactions and activities. The logic here is straightforward: when we loosen our hold on something or someone, we stop feeding the stories they inspire and bring greater awareness to whatever we’re doing in the present.

And this is where our breath comes in. We hold on to our breath just like anything else we are afraid of losing. When we let go of our breath, we reset our nervous system and loosen the hold of even our strongest attachments and most compelling stories. The Foundation Breathing exercise presented below focuses on the exhalation and that sublime stillness before we take our next breath. Approach it with an open mind. With some practice you will likely find it, as I have, to be a powerful addition to your self-care toolkit.

Foundation Breath Basics

What

  • Our attachments (people-possessions-beliefs-expectations) can be a major source of pain and suffering
  • The Foundation Breath can pull us from repeating story loops and loosen the hold of our attachments
  • Research suggests that diaphragmatic (belly) breathing moderates clinging and controlling behavior by increasing our attention, improving our mood and reducing our stress levels (see references below).

How

  • Breathe in through the nose – Release the breath through the mouth – Pause – Repeat
  • Start with a 2-3 sec. inhalation-exhalation and 1 sec. pause and move up from there.
  • Breathing in through the nose conditions the air for absorption in the lungs.
  • Breathing out through the mouth (vocalization optional) focuses attention on the exhalation.

When

  • Slow down persistent worry over pending medical test results or financial strains.
  • Lessen chronic stress due to workload, a challenging boss or an upcoming performance review.  
  • Let go of the expectations related to your balance in tree pose or your strength in triangle. As one of my teachers puts it: “One percent of the pose done correctly provides 100% benefit.”

Learn More

  • Hafenbrack, A. 2017. Mindfulness Meditation as an On-The-Spot Workplace Intervention. Journal of Business Research. 75, 118-129.
  • Landau, M. (2018). This Breathing Exercise Can Calm You Down in a Few Minutes, Vice Media, Retrieved Feb25, 2020.
  • Ma, X., Yue, Z., Gong, Z, Zhang, H., Duan, N., Shi, Y. Wei, G. & Li, Y. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8(72): 1-12.
  • Pattee, E.(2020). The Difference Between Worry, Stress and Anxiety, The New York Times, Retrieved Feb 29, 2020. 
  • Schmalzl, L., Powers, C., and Henje Blom, E. (2015). Neurophysiological and neurocognitive mechanisms underlying the effects of yoga-based practices: towards a comprehensive theoretical framework. Frontiers in Human Neuroscience, 9:235.
  • Sullivan, M., Erb, M., Schmalzl, L., Moonz, S., Taylor, J. & Porges, S., 2018. Yoga Therapy and Polyvagal Theory: The Convergence of Traditional Wisdom and Contemporary Neuroscience for Self-Regulation and Resilience. Frontiers in Human Neuroscience, 12(67), 1-15.

Catching Our Breath: Three Simple Conscious Breathing Exercises

Each of our breaths is an open window into the present moment.

Most of us tend to think of our breathing as an unconscious, involuntary process. But it is also one of the few automatic systems in our body that we can control. Research shows that when we pay attention to our breath, good things happen. Conscious breathing can help us reduce stress, increase attention and improve our mood (Heckenberg et al., 2018; Tang et al. 2015). It should come as no surprise that yoga, mindfulness and many mind-body exercises are built upon breath awareness. Our breath is always there for us, 24,000 times a day. Each one of these breaths is an open window to the present moment, where we can check in on ourselves and practice a measure of well-deserved self-care. After all, we need to take care of ourselves just like we take care of our family, friends and co-workers.

The three exercises here can help you get started with everyday conscious breathing. Take a few moments after watching each video to become more comfortable with the breathing techniques. We hope that over time you will increasingly find the windows in your normal (and not so normal…) day, to catch your breath and feel calm focus in the present moment.


Building Breath Awareness

Before we expect any magical transformations from our breath, we have to first acknowledge it. Like anything else worth doing, conscious breathing takes practice.

Everyday Breath Awareness – Take a few moments to identify a few different qualities of your breath. They can be related to sound, movement, posture or any other quality of your inhalation or exhalation. Set a challenge for yourself to notice your breathing at five different moments during the day. It could be right after opening your eyes in the morning or before drifting off at night. A few breaths can break the tedium when you’re waiting in line and help to reset your posture when you’re sitting behind a desk all day.

Challenge yourself to notice your breath five times throughout the day.


Balancing the Breath

Now that you have learned how to pay closer attention to your breath, let’s explore how we can control the breath to help us manage our most challenging situations. Our breath is closely linked to balance in our autonomic nervous system (ANS). The inhalation is associated with the sympathetic, or action-oriented, side, while the exhalation is closely connected to the parasympathetic, or recovery side. Research has shown that breathing with inhalations and exhalations of equal duration (also called resonant or coherent breathing) can support a calm focused mindset (Streeter et al., 2017).

Building Resilience – Practice balancing your breath as you prepare for challenging situations that demand steady nerves and close attention. Over time, this exercise can help you to build resilience and bring your A-Game when you most need it!


Letting Go of the Breath

Now that you feel a little more at ease tuning into the breath and controlling it to build calm focus, you can try using the breath to relieve stress and find greater contentment. Deep breaths into the belly and their complete release send powerful messages to the brain’s alarm centers that everything is OK and there is no need for “fight or flight”. This means our bodies aren’t flooded with stress hormones including cortisol and norepinephrine that keep the cardio gas pedal pressed down and compromise our physical and cognitive functioning over time. Deep breaths in and out help us release muscular tension and quiet our most persistent worries anchored in the past or future.

Stress-Relieving Breath Tips

  • Start this exercise breathing in and out through the nose. The nasal passageways clean and warm the incoming air, while also controlling with more precision the volume of the breath. Imagine sipping through a straw rather than taking a big gulp.
  • Allow your belly to gently expand as you inhale and freely release as you exhale. This movement in the abdomen stimulates the vagus nerve and activates the parasympathetic nervous system (rest-and-digest). This gives your sympathetic nervous system (fight-or-flight) a well-deserved break.
  • After you feel comfortable breathing in and out through the nose, try exhaling through the mouth and prolong the exhalation to deepen the relaxation response.
  • Produce an audible sigh, “aaahhhhhh…”, during the exhalation to enhance your awareness of the breath and its stress-reducing benefits.

The breath is our lifetime companion and always there when we need to hit the pause button, reflect for a moment and then proceed. We hope you are able use these conscious breathing exercises to take better care of yourself and those around you. Feel free to share with us any insights you have on your breathing journey moving forward!

Our breath is always there for us, 24,000 times a day.


References Hafenbrack, A. 2017. Mindfulness Meditation as an On-The-Spot Workplace Intervention. Journal of Business Research. 75, 118-129.

Heckenberg, R., Eddy, P., Kent, S. & Wright, B. (2018) Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. Journal of Psychosomatic Research, 114, 62-71.

Streeter, C. C., P. L. Gerbarg, T. H. Whitfield, L. Owen, J. Johnston, M. M. Silveri, M. Gensler, et al. 2017. “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study.” Journal of Alternative and Complementary Medicine 23 (3): 201-207.

Tang, Y., Holzel, B. & Posner, M. (2015). The Neuroscience of Mindfulness Meditation, Nature Reviews Neuroscience, 16 (April 2015) 213-225.

Gentle Flow Yoga – May

May Classes: These classes have flexible attendance: buy a class card and attend any session that works for your calendar! This class is safe for all levels: whether you’re a total beginner, haven’t gotten to the mat in a while, or have a regular practice.

When: 

4 Saturdays / May 2nd – May 23rd / 11-12pm

4 Tuesdays / May 5th – May 23rd / 9-10am

4 Thursdays / May 8th – May 26th / 10-11am

Join one of the all levels Gentle Flow Yoga classes and explore:

  • Breath awareness and breathing exercises 
  • The connection between movement and breath
  • Stable alignment in classic poses, modified for your personal anatomy
  • Safe and fun transitions throughout gentle sequencing
  • The philosophy of yoga
  • Taking yoga off the mat into your everyday routine

Show up in whatever state you’re in, and be guided through an accessible fun sequence designed to connect mind, body, and spirit. Blocks and straps provided, and some extra mats available as well.

Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
Wallingford, PA 19086 Free Parking on the premises

12 classes for $120, 8 classes for $100, 4 classes for $55, drop in for $15