Challenge 9 - Pause and Breath

This weeks challenge is to practice little bits of pranayama throughout the day. It will help increase consciousness and put a halt in auto piloting.

Challenge and Application: Take 3 slow breaths before starting the commute (in car or public transit), before meals, daily coffee/tea break, and checking email.

Go above and beyond: Engage in pranayama an conscious breathing for 20 minutes before each activity listed above. Breathing and focusing on the breath does not require closing your eyes and laying down. During mundane activities, pay attention to how your body reacts and engages. Increasing consciousness to your breath and body can happen during the walk to the water cooler, bathroom, or copy machine.

Challenge 3 - Breath Breakfast, Lunch, and Dinner (Pranayama)

Pranayama is "breath" or the "extension of life force." The definition sounds more mystical than the action of breathing. When it comes down to it, you must breath to live and we live because we breath. Breathing exercises can help increase lung capacity, encourage more oxygen levels in the body, alleviate physical and mental disorders. (Citations: European Respiratory Journal, ScienceDaily)  Livestrong outlines the benefits of breathing exercises. Also, breathing exercises are free, low-impact, and convenient.

Purpose is breath control.

Challenge: Engage in 3, 5, or 10 minutes of pranayama before breakfast, lunch, and dinner this week. If you can only do it once during the day then try to do it mid-day and quiet your mind in the middle of the hustle and bustle.

Application: Belly breath at your desk, in the bathroom, waiting in line, or on public transportation. Close your eyes, breath through your nose, make your inhales & exhales even and steady, and fill your belly with air on inhale/empty belly on inhale.

Go Above and Beyond with other pranayama exercises, changes your breathing patterns:

• Breath/Sound: Breath in deeply and on exhale chant the sound "Ommm" or any other natural sound that comes to you. Repeat.
• Forceful Exhale: Brightens your brain. Inhale gently and naturally. Exhale forcefully while pushing up and in with the stomach muscles. Repeat and increase speed of exhales.
• One nostril at a time: Use the thumb and pinkie fingers to hold down one nostril at a time. Alternative between breathing in through one nostril and out through another. Left, Right, Right, Left --> Right, Left, Left, Right. Repeat.
• Three Part (Stomach, Ribs, Chest): Inhale expand/lift 3-parts and Exhale lower/contract 3-parts.
• Back breathing: Rest in child's pose (sitting on heel, forehead to the ground), to gain full body breath, concentrate on breathing into your back/kidney area.

Make Small Changes for Big Results

Nothing is permenant except change

Diogenes Laertius, Greek Philospher

People's lives are in a state of flux. New Jobs. New Relationships. New Routes. Along the way less healthy habits can be picked up or shedded. Small changes can help with large overall results in our lifesyles, including nutrition, exercise, friendships, spirtual lives, and hobbies. I personally subscribe to this idea and try to make small changes or minute additions every day, week, and year to bolster my quality of life.

Every Monday there will be a weekly challenge. I will post a weekly change or addition to your daily habits to increase strength, improve nutrition, bolster awareness/consciousness, or contribute to happiness.

Try to do this challenge throughout the week then keep it or drop it.

Similar challenges may reappear throughout the posts.