Hello there,
This week you can either listen to or read what I have to share - however if you want to take the practices then listening is best : )
Firstly, if you missed last week’s email, my five week, online course Simple Pranyama starts on the 12th of September.
Learn to implement a daily breath work practice to manage stress, boost digestion and improve sleep.
This week, I want to share how pranayama, or breathing can effect how well you digest your food.
Basically, it comes down to the Autonomic Nervous System. We all know the analogy of an ancestor escaping a lion and what goes on with our ANS.
When we are in a state of high alert (sympathetic nervous system) then our body is focussing on doing what it needs to help us to flee or to attack. Some functions in the body such as memory, reproduction and digestion are not a priority at this time, as they are not crucial for what the body needs to make a quick escape. Instead energy goes to the limbs and muscles and our heart rate speeds up. Once the danger has passed and all has calmed down then then body gets the message that all is safe again and these other functions are prioritised again.
However, as we know, our modern stress and anxiety is more ongoing and chronic meaning we are in a state of high alert more often than we are designed to be.
This is when slow breathing is your friend. When the body is relaxed, our breath is slow, low in the body with long exhales. It’s a two way street. So despite what is happening in the environment, if we breathe slowly and calmly with long exhales our body will get the message that all is safe and calm, and it will enter the rest & digest state.
This week I want to share two different practices to assist digestion.
1. Kaphalabhati pranayama.
Practice this first thing in the morning to massage the digestive organs and encourage blood flow to the area.
This first practice I am going to share is quite the opposite of what I just described! However the idea with this one is to take in the morning on an empty stomach. The abdominals are working here which in turn massages the digestive organs and encourages blood flow to the area. Kaphalabhati (known as breath of fire) includes short, fast breaths. A forced exhale and a passive inhale.
*To take this practice please use the audio above
2. Diaphragmatic breaths.
You can breathe like this right before and after eating to help your body be calm and relaxed and ready for digestion.
The slow, deep calm belly breath practiced here is used to show the body that all is calm and safe. The body gets the message that it can relax and send energy to digest food, think creatively and show empathy and understanding to ourself and others. If you feel stressed or anxious before a meal then try a few slow belly breaths first. You can also try this after a meal.
*To take this practice please use the audio above
Nostril dominance test
This final quick practice is kind of fun and interesting to try. It isn’t an exact science so don’t take it too seriously. Either way it’s a practice in self awareness!
The idea behind it is that we are always breathing predominantly through one nostril. It changes every 90 minutes or so. The ancient yogis noticed this, and they also noticed that the energy was different depending on which nostril was dominant. In yoga it’s described that the energy flowing in the right nostril is extroverted, energised, fire, sun, masculine energy (left brain thinking - analytical). Basically the sympathetic nervous system.
The energy flowing through the left side is calm, introverted, moon, feminine energy (right side of the brain - creativity). The parasympathetic nervous system.
The little test I mentioned above can give you an indication of which nostril you are breathing through. Try it at different times of your day or before or after various activities. Ideally you are in rest & digest after a meal so your body is digesting effectively!
Here is what to do:
Wet (lick!) you forefinger and hold it just under your nostrils. Then take a forceful exhale, like you are trying to blow away a blow-fly from under your nostrils! (strange I know! But it’s the best way to describe it). See if you can notice which nostril seems to have more ‘power’. You can also alternatively block each nostril and forcefully exhale through each. Listen to which side has a lower pitch and that is the one you are most likely breathing through.
Nadi Shodana, alternate nostril breathing is designed to balance nostril dominance so that the energy is balanced.
Okay that is it for now! I’d love to know if you prefer written or spoken or a bit of each.
Have a great week and I will be back next week.
Love Sarah
Thanks so much for reading. I do love seeing those ‘open email’ stats! If you know of someone who may enjoy this please do forward it on to them. I’d be so grateful.
Here are some upcoming ways we can connect:
Yamba yoga weekend this spring. September 30th and October 1st.
A weekend of yoga, nourishing food and good company in one of Australia’s most beautiful seaside towns.Simple Pranyama. An online, five week course all about breathwork.
Learn to implement a daily breathwork practice to manage stress, boost digestion and improve sleep.Join my membership. Move, Breathe, Rest.
An online space to practice yoga, breathwork and deep rest. $25 a month. 14 day free trial, cancel at anytime.
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