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the easiest way to manage stress and anxiety

Do you want to know my secret to manage stress and anxiety?

I shared an incredibly effective and useful technique in a few of my classes last week and thought: why would I only keep this good shit in class? Just because you may not be able to come to one of my classes physically, doesn’t mean you should be denied one of the most useful, easy, and powerful tools to help ease up a busy mind. So voila!

This technique can be used this during the day if you’re feeling anxious or stressed, and also at night if your mind won’t turn off and you are having a hard time falling asleep. The best part is, it’s totally portable and you don’t need anything you don’t already have.

It’s your breath.

Of course it’s not just any breath, it’s specifically your exhales. Focusing on exhales calms your nervous system and helps you relax.

So, what do you do?

You start by either sitting or lying down comfortably.

Close your eyes.

Take a few deep breaths to gain contact with your breath. Then let it relax into its natural rhythm.

Let your attention get really interested in your exhales.

Notice the way your exhales feel along the walls of your nostrils. Notice the warmth and humidity. Pay close attention to the rise and especially the fall of your belly. Where does the exhale start: the chest, belly, low abdomen?

Don’t try to avoid noticing the inhales, it’s not possible and it will create more anxiety.

Instead, notice them but don’t pay as close attention to them. Let the inhales happen, so that you can get more into your exhales.

Once you let go into the cadence of your breath and are able to focus on your exhales you may also notice a space between the breaths.

There may be a moment of emptiness and it might be nice to rest there for a moment before taking the next inhale breath. Let it be easy. No need to hold or retain the exhale. Just settling into the space if it’s there, and if it’s not, no worries: you can’t do this wrong.

You will notice thoughts trying to creep in, or totally take over, and that’s normal.

Don’t worry about it. Let your thoughts go with your exhales. The freer you can keep your mind the more relaxed you will be, but thoughts will be there so don’t make them a problem. As you notice them, simply let them go.

If you are doing this during the day even 2 to 5 minutes will make a world of difference for you.

If you are using this to help you fall asleep (I SWEAR by this technique, I do it whenever I have a hard time.) do it until you sleep. It might feel like it’s not working, and you might be impatient because your mind is so busy, and have faith: if you do it long enough you WILL fall asleep. It just might take 10 minutes, which is a small price to pay if you normally can’t sleep for hours!

I’d like to hear what you do to manage stress and anxiety. What are your go-to’s when you start to get wound up or can’t sleep? Please share your comments below.

Did you find this blog post helpful? Then please share it on Facebook, Tweet it out loud, and forward it to all of your fabulous friends!

I look forward to hearing from you soon my friend, have a wonder-filled week!

Love and Light,
t

serenade to the seasons

I love teaching early morning yoga classes. Not because I love getting up at 5:10am. Truthfully, some of those mornings I wake up with the word “f*ck” escaping my lips as I knock the phone off my bedside table attempting to turn off the ringing alarm. And then I get up and have a lovely cup of coffee in the silence of my house, make my breakfast, kiss my husband’s sleeping head, and eventually make it out the door to the beautiful studio I get to teach a 6:30am yoga class twice a week.

Somewhere along the way from waking to arriving at the studio some magic happens within. I’m still too tired to be worrying about the day or to do list, so I’m really present to the brave souls that make the effort to get up in the dark and drive in their cold cars on frosty days to sweat it out with me. I genuinely appreciate their effort to make it to their mats. I know what it takes to make it to the studio, and the planning involved because I have to do it too, and I love them for doing it, and I love them for showing up.

Not only do I get to be a teacher to these amazing students these early mornings, I also love that we get to flow with seasons to our breath. When I get up really early every day or most days, I notice the days as they get longer and shorter. I feel my inner nature shift with the seasons. I have the desire to turn in and reflect as the days get shorter, and the pull to get up and create as the days get longer. Right now, we are leaving the depths of winter and the class is beginning to end with the sun rising. It is enchanting to see the days getting longer and being present for each extra minute we get every day. Last week we were in darkness this week we have light.

To me, being a part of the changing seasons means being a part of this world, and a part of not only my life, but the capital L Life. The seasons remind me of my connection to that Thing that animates my body, the trees, and the living pulsing earth beneath my Tadasana toes. Each breath is a season in itself. A beginning, a pause, an ending. I am reminded to be in awe of the grandeur of the universe and the small expression that I am within it, and how kick ass that is.