Breathing quietly through the nose is not just a matter of etiquette or social norms; it plays a significant role in our overall health and well-being. Here are several reasons why quiet nasal breathing is important:
1. Relaxation Response: Nasal breathing plays a pivotal role in activating the parasympathetic nervous system, the branch of the autonomic nervous system responsible for promoting relaxation and restoring balance in the body. Slower, deeper, softer breaths stimulate the vagus nerve—a key component of the parasympathetic nervous system, fostering feelings of calmness and reducing stress levels. In contrast, mouth breathing, or louder nasal breathing tends to activate the sympathetic nervous system, which is linked to the body's "fight or flight" response. 2. Heart Rate and Blood Pressure Regulation: The parasympathetic nervous system helps regulate heart rate and blood pressure, promoting cardiovascular health and overall well-being. Nasal breathing activates the parasympathetic nervous system, leading to a decrease in heart rate and blood pressure. This can contribute to a state of relaxation and reduce the risk of cardiovascular conditions associated with chronic stress and sympathetic dominance. 3. Digestive Health: Activation of the parasympathetic nervous system stimulates digestive processes by increasing blood flow to the digestive organs and promoting the secretion of digestive enzymes and stomach acid. Nasal breathing supports optimal digestion and absorption of nutrients while reducing the likelihood of digestive discomfort or disorders related to stress and sympathetic over-activity. 4. Immune Function: The parasympathetic nervous system plays a role in enhancing immune function, including the production of immune cells and antibodies that help protect the body against pathogens. By promoting relaxation and reducing stress, nasal breathing supports the body's immune response, contributing to overall health and resilience against illness. 5. Nitric Oxide Production: The sinuses in the nasal cavity produce nitric oxide, a gas with various physiological effects, including vasodilation (widening of blood vessels) and antimicrobial activity. Nitric oxide helps improve blood flow, lower blood pressure, and enhance the body's immune response. Breathing through the nose allows for the delivery of nitric oxide to the lungs, where it can exert its beneficial effects. 6. Optimal Jaw and Dental Health: Breathing through the nose promotes proper alignment of the jaw and teeth, as it encourages the tongue to rest against the roof of the mouth and supports nasal breathing. This natural positioning contributes to optimal oral health and reduces the risk of dental issues such as malocclusion and temporomandibular joint (TMJ) disorders. 7. Protection Against Harmful Particles: The nasal passages contain tiny hairs called cilia and mucus, which act as a natural filtration system, trapping dust, allergens, bacteria, and other harmful particles present in the air. Breathing through the nose helps prevent these particles from entering the lungs, reducing the risk of respiratory infections and allergies. 8. Efficient Oxygen Intake & Moisture Balance: The nose is specially designed to filter, warm, and humidify the air we breathe before it reaches the lungs. By breathing through the nose, we optimize the intake of oxygen and ensure that the air we inhale is properly conditioned for our respiratory system. 9. Arousal Response: Loud or irregular breathing sounds can trigger an involuntary arousal response in others, activating their sympathetic nervous system—the body's "fight or flight" response. This physiological reaction prepares individuals to respond to potential threats or dangers, increasing heart rate, blood pressure, and stress hormone levels. Continuous exposure to loud breathing noises can thus perpetuate a state of heightened arousal, leading to feelings of tension, anxiety, or unease. Incorporating practices that encourage quiet nasal breathing, such as diaphragmatic breathing, meditation, yoga, or simply being aware of our breathing throughout the day, can help promote the activation of the parasympathetic nervous system and support overall health and well-being. By prioritizing nasal breathing and creating opportunities for relaxation and stress reduction, we can harness the restorative power of the parasympathetic nervous system and cultivate a greater sense of balance and vitality in our lives.
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In the intricate tapestry of our world, there exists a mathematical marvel that transcends disciplines and captivates the human imagination—the golden ratio. With its roots in mathematics and its branches extending into realms of nature and art, the golden ratio stands as a testament to the inherent beauty and harmony found in our universe. Nature, with its boundless creativity, seems to effortlessly weave the golden ratio into its fabric. From the spiral of a seashell to the arrangement of petals in a flower, nature's design is imbued with this divine proportion. One of the most iconic examples is the spiral pattern of the nautilus shell, which follows the logarithmic spiral—a manifestation of the golden ratio. Even the proportions of the human body, from the length of our fingers to the placement of our facial features, often align with this mathematical principle.
Art, too, has long been enchanted by the allure of the golden ratio. Dating back to ancient civilizations, artists have employed this ratio to create works of timeless beauty and harmony. From the Parthenon in ancient Greece to the paintings of Leonardo da Vinci during the Renaissance, the golden ratio has served as a guiding principle in the composition of masterpieces. Whether consciously or intuitively, artists have harnessed the power of this ratio to create visual experiences that resonate deeply with the human psyche. But what is it about the golden ratio that makes it so captivating? Perhaps it is the perfect balance it embodies, the harmony it evokes, or the sense of order it imparts to the chaos of existence. Whatever the reason, the golden ratio continues to fascinate and inspire generations of thinkers, creators, and dreamers. As we marvel at the intricate patterns of a seashell or lose ourselves in the contemplation of a masterpiece, let us remember the silent presence of the golden ratio—a subtle reminder of the underlying unity and beauty that permeates all of creation. In its elegant simplicity, the golden ratio whispers to us of a deeper truth—one that transcends mathematics, nature, and art, and speaks to the very essence of our existence. Join us for a fascinating exploration into The Art and Math of the Golden Ratio: Seeing it within Yourself and the World Around you. May 4, 2024 12:00-2:00 Lymphatic Flow: A Practice for Spring Clearing The arrival of spring is an annual reaffirming that re-growth is possible and necessary. It gives us hope, energy, and a sense of freshness. Just as bodies of water cleanse themselves by constantly moving and flowing, and by going through phases like changing from liquid to solid to gas and cycled through earth, ocean, and atmosphere, our systems yearn for a renewal. The main purpose of the lymphatic system is to maintain fluid balance in the body, remove excess (edema), and filter out harmful substances, toxins, and pathogens from the tissues. It plays a crucial role in the immune system by transporting lymph, a clear fluid containing white blood cells and waste products, throughout the body. The lymphatic system also helps to absorb fats and fat-soluble vitamins from the digestive system and transport them to the bloodstream. It serves as a vital component of the body's defense against infection, inflammation, and disease. Promoting lymphatic flow is crucial for maintaining a healthy immune system, proper fluid balance, and overall well-being. 1. Muscular Contraction & Relaxation: Muscular engagement plays a significant role in moving lymph fluid through the body. When muscles contract during physical activity, they exert pressure on nearby lymphatic vessels, helping to propel lymph fluid forward. Regular and varied movement is crucial for promoting lymphatic circulation. 2. Respiratory Movement: The movement of the diaphragm during breathing is one of the best ways to increase lymphatic circulation. As you inhale, the diaphragm contracts and moves downward, creating a vacuum in the chest cavity and drawing lymph fluid upward toward the thoracic duct, the main lymphatic vessel in the body. When you exhale, the pressure in the chest cavity increases, pushing lymph fluid further along its path. 3. Valves in Lymphatic Vessels: Lymphatic vessels contain one-way valves that prevent the backward flow of lymph fluid. As lymph moves through the vessels, these valves ensure that it travels in the right direction, toward the lymph nodes and eventually back into the bloodstream. 4. External Pressure: External forces such as massage, gua sha, dry-brushing, skin rolling, and fascial releasing can stimulate lymphatic flow. Light pressure applied to the skin in particular areas and directions clears out congested tissues and moves lymph fluid through the vessels. 5. Gravitational Force: Gravity plays a role in lymphatic drainage, particularly in the limbs. When you elevate your legs above the level of your heart, gravity assists in moving lymph fluid from the lower extremities toward the central lymphatic vessels in the torso. 6. Interstitial Pressure: Interstitial pressure, the pressure exerted by fluids surrounding the cells in tissues, also influences lymphatic flow. Changes in interstitial pressure, such as during inflammation or injury, can affect the movement of lymph fluid through the lymphatic vessels. 7. Hydration: Adequate hydration is essential for lymphatic function. Drink plenty of water throughout the day to keep the lymphatic system hydrated and to help flush toxins from the body. Through practice and a deeper understanding these mechanisms, we can support and enhance lymphatic flow for maintaining overall health, immunity, and well-being. Join our Lymphatic Flow: Sunday, April 14, 2024, 12:00 - 2:00 pm Still Furled
If you listen really carefully In Fairview Park this morning You will hear the daffodils The very nearly daffodils All of a tremble Whispering to one another "Is it nearly time? Is it nearly time?" And one particularly anxious one Whispering to her neighbor "Remind me again! Remind me again!" "Yellow" Pat Ingoldsby So, you've been HOLDING SPACE... We have been learning how to hold space. According to 'Psychology Today', Holding space is a practice of making space for somebody else's experience and centering them. To hold space, one must be fully present and create a safe environment. Once the circumstances are created, holding space fosters listening and empathizing. But there is a problem with Holding Space. If we have been walking out of a life experience where we DIDN'T hold space... where we did not know how to center the experience of an other, where we were not in safe places, where we did not empathize, then yes, learning how to Hold Space is super important for creating positive social emotional connections... with humans and with horses.
It is possible we start holding too much. We make ourselves into a container. People, and horses, will trauma dump on us. Make us- the Space Holders -responsible for them and their stuff. We carry the baggage of others. We even see someone else training their horse in a manner and way we find troublesome, and then we apologise to the horse we have, for what someone else is doing, and then forge a training approach around our apology for existing. Space Holding can go too far. For some of us, it is second nature to center others. It is second nature to forge safe places by strong boundaries of protection. For some of us, empathy is a language we have lived with always. We do not need further pushing or social conditioning to do more of it. Because those of us for whom Space Holding comes easy, if we focus too much on it, we stop being Space Holders and start being containers for exploitation. No. My dear, sensitive, intelligent, talented, empathic horse people. 2024, is the year we call it back. A client recently described an experience where she let go of a social pressure to Hold Space for others in a way which was detrimental to her and her horse. And instead made a different choice centered not on the needs of them, but on her needs. She said her internal dialogue felt like; "I'll take that back please" We cannot Hold Space for others in a balanced and appropriate way if we have not met our own needs first. Our own needs of four dimensional safety (Physical, mental, emotional and spiritual). You cannot give from an empty cup. So this is the year I an encouraging us all to practice the very important healing phrase of "No." I will take that back now. My sanity. My safety. My authenticity. My talents. My feelings. My ideas. My spaces. I will take those back now. I will not Hold Space for everything, every man and his dog and all activities under the sun. I cannot. We cannot. We are not that powerful. Instead be discerning. Some things we hold space for, some things we do not. And that is ok. In the bustling cacophony of modern life, where stress and tension are often our constant companions, the pursuit of inner peace and mental well-being has become an essential endeavor. Amidst various holistic practices that promise solace for the mind, Yin Yoga emerges as a gentle yet powerful tool, offering a serene pathway to inner harmony and emotional equilibrium. Originating from the ancient principles of Taoist philosophy and traditional Chinese medicine, Yin Yoga is a slow-paced practice that involves holding passive poses for extended periods, typically ranging from one to five minutes or even longer. Unlike its dynamic counterpart, Yang Yoga, which focuses on muscular engagement and movement, Yin Yoga targets the deeper connective tissues, ligaments, and joints, facilitating profound physical release and energetic balance. However, the transformative magic of Yin Yoga extends far beyond the realm of the physical body, permeating into the subtle realms of the mind and spirit. Here are some profound benefits Yin Yoga offers for nurturing mental well-being:
In today's fast-paced world, stress and anxiety have become almost commonplace, affecting our mental well-being and overall quality of life. While there are numerous strategies to manage these challenges, yoga stands out as a holistic approach that not only nurtures the body but also uplifts the spirit and calms the mind. In this blog, we explore the powerful connection between yoga and mood elevation, and how incorporating yoga into your routine can transform your mental landscape. Understanding the Mind-Body Connection: Yoga is rooted in the belief that the mind and body are interconnected, and that nurturing one aspect can positively influence the other. When we practice yoga, we engage in a series of physical postures (asanas), breathing exercises (pranayama), and meditation techniques that work synergistically to create a sense of balance and harmony within ourselves. This holistic approach not only strengthens our physical body but also cultivates mental clarity and emotional resilience. Stress Reduction and Relaxation: One of the most well-known benefits of yoga is its ability to reduce stress and promote relaxation. Through the practice of gentle stretches, diaphragmatic breathing, and mindful meditation, yoga helps activate the body's relaxation response, which counteracts the harmful effects of chronic stress. All practices close with a deeply calming final relaxation--Shavasana. By releasing tension and calming the nervous system, yoga provides a sanctuary of tranquility amidst life's chaos, allowing us to navigate challenges with greater ease and composure. Boosting Mood and Emotional Well-being: Beyond stress reduction, yoga has been shown to have a profound impact on mood and emotional well-being. Research suggests that regular yoga practice can alleviate symptoms of anxiety, depression, and other mood disorders by regulating neurotransmitters such as serotonin and gamma-aminobutyric acid (GABA), which play key roles in mood regulation. Additionally, the meditative aspect of yoga fosters self-awareness and emotional intelligence, enabling us to observe and manage our thoughts and feelings more effectively. Cultivating Mindfulness and Presence: At the heart of yoga is the practice of mindfulness – the art of being fully present in the moment without judgment or attachment. By bringing our awareness to the sensations of the body, the rhythm of the breath, and the fluctuations of the mind, yoga invites us to embrace the present moment with openness and acceptance. This mindful awareness not only enhances our yoga practice but also extends into our daily lives, empowering us to approach challenges with clarity, compassion, and equanimity. Practical Tips for Incorporating Yoga into Your Routine: If you're new to yoga or looking to deepen your practice, here are some practical tips to help you get started:
Namaste. Nervous system regulation refers to the control and coordination of the body's activities by the nervous system, including functions such as movement, sensation, cognition, and autonomic processes like heart rate and respiration. It's crucial for maintaining homeostasis, responding to stress, and supporting cognitive and emotional functions.
Yoga, along with practices like drishti (focused gaze) and diaphragmatic breathing, can positively influence nervous system regulation in several ways:
The Phrenic nerve is a bilateral nerve that originates from the cervical spine (C3-C5) and innervates both hemidomes of the respiratory diaphragm, the primary muscle involved in breathing. It is the only source of motor innervation to the diaphragm, and therefore plays a crucial role in breathing.
When the tongue is sealed to the upper palate (Kechari Mudra), it activates specific neural pathways, associated with the phrenic nerve, facilitating better communication between the brain and the diaphragm. This activation helps ensure proper breathing mechanics and optimal respiratory function. Nasal breathing filters, humidifies, and warms the air before it enters the airway and reaches your lungs, reducing the risk of respiratory irritation and infections. It also promotes better oxygen uptake and helps maintain optimal levels of carbon dioxide in the blood, improving respiratory function, athletic performance, and an overall sense of vitality. One of the most fascinating aspects of nasal breathing is the production of nitric oxide, which dilates blood vessels, stimulates hormone release, regulates neurotransmission, and acts as a signaling molecule. Nitric oxide (NO) is produced in high concentration by the endothelial cells and mucosal lining of the paranasal sinuses and has various health benefits, including lowering blood pressure and improving immune function. "Inhaling through your nose, you're getting nitric oxide to a lot of tissues, vessels, and organs that need it," writes James Nestor in his book "Breath." "The gas helps dilate blood vessels and increases blood flow and oxygen delivery throughout the body." Nitric oxide plays a crucial role in various aspects of health. It dilates blood vessels, improves blood flow, regulates blood pressure and prevents pulmonary hypertension. Research has shown that nitric oxide deficiency is linked to several health concerns including cardiovascular diseases and hypertension, as well as cognitive decline, slow wound healing and fatigue. Additionally, nitric oxide deficiency has been implicated in erectile dysfunction, as it affects the ability of blood vessels to relax and allow adequate blood flow to the genital area. Therefore, maintaining optimal levels of nitric oxide is essential for overall cardiovascular health and function, as well as sexual health. These interconnected components highlight the intricate coordination between the tongue, phrenic nerve, and respiratory diaphragm, essential for vital functions such as breathing, down-regulating the nervous system, and vasodilation. Exploring the Fascinating Connection Between Fascia, Yoga, and the Liberation of Adhesions1/11/2024 In the realm of holistic wellness, the interplay between body, mind, and spirit is a subject of constant exploration. One fascinating area gaining traction in recent years is the study of fascia and its connection to our overall sense of well-being. Understanding Fascia: Fascia is a continuous network of connective tissue that permeates the entire human body, providing a framework of support and organization for muscles, bones, organs, and nerves. It is a three-dimensional web of collagen fibers, elastin, and a gel-like substance called ground substance. This continuity allows it to transmit mechanical tension and distribute forces generated during movement. When fascia becomes restricted or develops adhesions, it can lead to discomfort, limited mobility, and even chronic pain. Fascial adhesions are areas where fascial layers stick together, limiting the smooth movement between them. Fascia can reach downward toward the bones creating adhesions with as much as 2,000 pounds of pressure per square inch. It can also reach upward to the layers of dermis, in an attempt to create better alignment, it pulls on the dermis forming dimples in the skin called cellulite. The surface of the skin is telling the story of the layers deeper in! The Sensory Aspect Fascia: Researchers are increasingly recognizing the dynamic and sensory nature of fascia. Fascia contains various types of sensory receptors known as mechanoreceptors that play a crucial role in providing the nervous system with information about the mechanical forces acting on the body. This recognition of the sensory aspect of fascia has reshaped our understanding of its role beyond a mere structural support system, to that of a profound proprioceptive organ. Yoga, with its roots dating back thousands of years, has always emphasized the interconnectedness of the body and mind. Yogic practices, such as asanas (physical postures), pranayama (breath control), and meditation are believed to contribute to the release of fascial restrictions. The intricate network of fascia and its sensory receptors provide continuous feedback to the nervous system about the length and tension of muscles, joint position, and the overall mechanical status of the body. This information provides us with our moment-to-moment sense of safety and well-being. Yoga and Fascia
The Science Behind it:
Research on the connection between yoga and fascial release is still in its early stages, but preliminary studies suggest promising results. A 2017 study published in the Journal of Bodywork and Movement Therapies found that regular yoga practice led to increased flexibility and improved fascial hydration. The concept of myofascial release, a technique used in massage and physical therapy, aligns with the principles of yoga, and can be self-practiced. Both focus on intentional movements, stretching, and relaxation to release fascial restrictions. Conclusion: The intricate relationship between fascia, yoga, and the release of adhesions offers a holistic approach to well-being. Integrating yoga into one's lifestyle may not only enhance physical flexibility but also contribute to the liberation of fascial restrictions, fostering a sense of balance and vitality. As the scientific community continues to explore this connection, the ancient wisdom of yoga and the modern understanding of fascia converge to offer a compelling narrative of healing and self-discovery. Maintaining a sense of grounding and balance during the busy holiday season can be essential for managing stress and staying centered. Here are some grounding practices that can help you maintain balance during the holidays:
Grounding and creating alignment in the body through the feet often involves focusing on specific points or corners of the feet. Here are the four corners commonly referred to in various practices like yoga, dance, and body alignment techniques:
Practice : Open the 4 corners of the foot
This sequence aims to enhance awareness, mobility, and stability in the feet while fostering a deeper sense of groundedness. When practicing activities that require grounding and alignment through the feet, such as yoga, tai chi, or dance, paying attention to these four corners can help distribute weight evenly and encourage proper alignment. This balanced weight distribution can also support the arches of the feet and prevent strain on specific areas, leading to better overall body alignment and stability. |
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