General Discussion > Accountability and Motivation
Writing out the nonsense in my head.
heids:
--- Quote from: Coffee on September 20, 2017, 10:38:01 am ---Heidi, this is really interesting!
I’ve had anxiety-related breathing problems since towards the end of Year 7, and it’s like I can never get that deep, satisfying breath, only occasionally. Is this what it’s like for you?
It’s been much worse for me as of late, and I think I’d like to give some breathing exercises a go. Do you have any resources that might help?
I’m really glad to hear its working for you, and I’m enjoying reading your updates! :)
--- End quote ---
*this is only what works for me, no medical advice lol*
Surprisingly, the biggest thing for me was nasal breathing. I'd always tried to breathe deeply with my mouth open to get more air, and could never get a proper breath; it was more like gasping.
Focusing more on slow, steady breathing rather than deep breathing has helped too. I'm not trying desperately to grab more oxygen (which is what anxiety makes me want to do), but just focusing on steady in and steady out, slow and steady and gentle. A smaller, slower breath is more calming than a huge deep gasping breath, even if it only lifts the chest a little. You're not going to die of lack of oxygen, and it's okay.
I'd been told that chest breathing led to hyperventilation and stomach breathing was the cure, but it's worked the other way round for me.
But yes - I completely understand that struggle with breathing, and the weight on the chest, and the nausea in the stomach. It's shit, and it's okay that it's hard as hell and not very calmable. Constant practice of small calming breaths, and especially in line with movement, has been the best help for me.
Does anyone else have suggestions?
K888:
--- Quote from: heids on September 20, 2017, 11:00:38 am ---Does anyone else have suggestions?
--- End quote ---
So, for transparency, a lot of the stuff I've learnt was when I played high level soccer, and also through rehab for injuries, etc. so was probably initially meant for a slightly different purpose, but I've found it all super helpful in dealing with anxiety! (when I remember to do it ::))
My first one is (breathing through your nose): inhaling for six seconds (you can do this nice and slowly, no need to inhale intensely), then hold it for two seconds, then exhale for seven seconds (if you can manage - this can be hard). Apparently this lowers your heartrate, I certainly find that it does, and I first did it to calm myself down before important matches, but use it super often now :)
Also, kinda related to that first point, I recommend breathing through your diaphragm (I think this is also "stomach breathing"?) - taking really nice, deep breaths. I learnt about this when rehabbing a back injury (this was an aspect of getting deep core control), you're using more of your lung capacity, and it's good for you! I always feel like I get really deep, satisfying breaths from this.
That's all I can remember for now, will likely remember something else later on today.
Happy to show you these if you come to the meetup, Coffee!
heids:
I had a rough day at work today and am exhausted, but still have asana practice* to do. How hard should one push oneself?
Physically, yoga is a balance between strength and flexibility; mentally, between discipline and doing what feels right in the moment.
I've seen harm from both overly stoic attitudes, and overly soft and indulgent attitudes. Yoga always reminds me that extremes are almost always harmful, and healthy balance - the middle, moderate way - is a fine line. I guess finding this middle path is a process of *self-aware* trial and error.
My lesson for myself today is that it's not all or nothing. I don't have to do either a full 70 minute practice or nothing at all; 15 minutes of sun salutations and some standing poses will be enough.
Gotta try and apply this to food and work especially... I'm pretty all-or-nothing about these. Balance, balance, balance.
*asana = poses, the physical side of yoga
Joseph41:
--- Quote from: heids on September 21, 2017, 05:20:28 pm ---My lesson for myself today is that it's not all or nothing. I don't have to do either a full 70 minute practice or nothing at all; 15 minutes of sun salutations and some standing poses will be enough.
--- End quote ---
Brilliant. Great post!
heids:
Following on from yesterday:
Partial practice is hard for me. Hundreds of yoga poses exist, and I want to be able to fit them all in! While doing a pose, I sometimes find myself thinking that I could be doing another pose.
It's my perfectionism playing up again... it wants me to be improving faster, doing better, doing more, and it's scared of missing out on opportunities to improve. Missing a pose makes me feel like I'm going backwards on the strength/flexibility/balance it develops. But all perfectionism does is rob me of the actual aim of yoga: peace and presence and acceptance in the moment.
As Kino says, "Give yourself a lifetime to practice". Fifteen minutes a day, a few simple poses, are enough. It's not a race. It's not about fitting more in. It's not a competition. I have decades (probably) to experience different poses, and even if I don't experience them, it's no big deal.
This is going to take me years to learn. ::)
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