An exercise in adaptability.

Our ability to adapt to different situations depends very much on the individual. Some of us have a sensitive nervous system that requires nurturing. Others are more robust. The condition of our nervous system is determined to a degree by how stressed our mother was when we were in vitro but is also down to the amount of trauma and stress we have experienced in our life.

When we encounter a stressor, every system in our body responds. In order to return to a state of equilibrium (homeostasis), the nervous and endocrine systems have to adapt. We can help our internal recovery along by building mental strength and flexibility. Having a better understanding of ourselves promotes adaptability.

Write a list of circumstances which make you feel uncomfortable such as confrontation, being in a crowded space, driving on the motorway, meeting new people etc... Nothing triggering. As you write each one down, pause and notice how you feel in your body. What are the sensations? Where are they felt? Notice and be curious. Try not to analyse or push them away.

Now visualise the same scenarios differently:

• Breathe deep down into your belly.

• See yourself with your shoulders rolled back, your chest open and your head straight.

• Clench your fists gently. Does that help you to feel more powerful? If it fuels anger, instead of pushing it away, notice where you feel it and how?

• Feel your feet on the ground and ‘root’ down.

• What other physical posture could you take?

• Make a positive affirmation such as, ‘I can do this’, or ‘I’ve got this.’

Write down how you feel. Check in with your mind, body and breath. You may find it helpful to practice this visualisation before every situation with which you are uncomfortable.

Low level stress actually helps us to adapt. Each time we cope with an uncomfortable situation, we feel empowered and become more resilient physiologically and mentally. To strengthen your ability to adapt:

• Step out of your comfort zone regularly.

• Notice, change and notice the change.

• Remember that thoughts are not facts.

• Never base your present fears on past experience; no two situations are the same.

• Be prepared to bend your own rules be more flexible; your way isn’t the only way.

• Acceptance empowers you.

• Do not allow failure to stop you. We learn from our mistakes.

Here are some other tools which you may find helpful:

• Slow down - taking life at a slower pace allows us be aware of our experience and to recuperate from the challenges.

• Keep a journal - writing down our feelings helps put things into perspective.

• Practice gratitude - the brain has a negativity bias so force yourself to recollect the positives.

• Spend time in nature regularly; it is proven to calm and ground us.

If you feel you need some support on your journey, I’m here to help. Why not book a Clarity Call and we can chat confidentially about how to take you forwards.

What's the buzz? Bhramari Pranayama.

Bhramari, also known as buzzing or humming breath is a wonderful, soothing pranayama practice. Bhramari is a Sanskrit word derived from bhramar, which means “humming black bee.”

By generating a soft buzz or hum we elongate the exhalation. By now you will know that elongating the exhalation puts our bodies into parasympathetic nervous system dominance; meaning we are able to rest and digest and feel calm.

How to practice

Sit comfortably with your spine elongated. When first practicing bhramari, making an actual buzzing sound helps; 'bzzz'. You might then try softening the buzz into a hum by gently closing the lips half way along the buzzing breath so that they are softly resting together but with a space between the teeth. This gives you the impression of how the hum can be created in your final practice by keeping a space between the teeth, the jaw relaxed and the lips lightly touching. Try to control the exhalation; maintaining a steady, smooth, even and continuous sound and energy. Each inhalation should be taken slowly and steadily between rounds rather than being sucked in.

You can play with the pitch and volume. My preference is for a deep sound in which I find the vibrational quality is enhanced, whilst a higher pitch takes the vibration into the skull but for some reason offends my ear! We are all different, so have a play and see what you prefer. You can even practice silently by imagining that you are creating the hum.

Mudras

This beautiful practice can be done using hand mudras or gestures. The bhramara mudra requires one to fold the index finger into the base of the thumb and to rest the tip of the thumb onto the edge of the middle finger nail. In this mudra, that hands can be rested on the belly and the base of the throat or chest which can enable one to feel the vibrational quality of the breath.

Bhramara Mudra

A second mudra suggests placing the index fingers in the ears; lightly closing the cartilaginous flap at the base of the ear, rather than inserting them into the actual ear canal. The thumbs can rest against the lower jaw and the elbows rest downwards for comfort. This shuts out sounds from outside of ourselves. It deepens the sound within and really enhances the vibration in the head. This mudra can cultivate a deeply relaxing and comforting practice.

A third position is called Shanmukhi mudra and is used to reduce sensory input. This can be challenging and less comfortable, particularly if you feel vulnerable in any way. The thumbs are pressing the cartilaginous flap in the ears this time, the eyes are closed with the index finger resting on the upper orbit of the eye and the middle finger on the lower orbit (the orbit referring to the orbital bone surrounding the eye). The ring fingers rest between the nose and the top lip and the little fingers under the lower lip.

Shanmukhi mudra

Benefits

As practicing bhramari shifts the autonomic nervous system into parasympathetic dominance, the practice reduces stress, anxiety and anxious depression in particular. The sound helps to shut out mental stimulation, switching off the ruminating mind. A lower pitch can be more calming or a silent practice that can be done at any time; even on your commute to work or in the office when you are feeling stressed!

When the sinuses are blocked, the vibrations from bhramari help to clear the head. It can help to create a higher pitched sound for this.

If suffering from insomnia, practicing at night using shanmukhi mudra and a lower pitch can be useful.

Whilst there is no scientific evidence, bhramari is thought to help stimulate the thyroid especially if practiced in conjunction with jalandhara bhanda (throat lock) as this directs the vibrations to the throat. Try a medium pitched sound.

During pregnancy, Bhramari can be a wonderfully soothing breath. One client I had practiced often during her pregnancy so that when her baby was born, she could use it to sooth the baby; no doubt because the baby had also benefited from the vibrations within the womb.

When practicing a particularly challenging stretch, bhramari can help to relax the body and therefore soften the stretch. I find it particularly beneficial during king pigeon but it is not advisable to practice bhramari when lying on your back.

If this is your first exploration of Bhramari, I recommed 5 to 10 rounds initially, building this up to 10 to 15 minutes per day; particularly if you wish to use it to good effect. Have a play and enjoy!

Namaste.

NATURA APIS by J.R.R. Tolkein

The night is still young and our drinks are yet long,
The fire's burning bright and here brave is the throng,
So now I will sing you a sooth little song
Of the busy brown bee - with a ding and a dong.

5 Reasons to practice Ujjayi.

5 Reasons to practice Ujjayi - Image by Katie Vandyke

Ujjayi means Victorious Breath. It is warming a calming. If you have never tried this type of pranayama, here's how to do it. Inhale through the nose and exhale through your mouth, making a Haaa sound as if huffing up a piece of glass to clean it. The more slowly you can let the sound leave your mouth, the better. It should sound like the waves of the ocean washing up and down a beach. Some people suggest that it sounds like Darth Vader!

Next try closing your mouth half way along the breath. The sound is first heard aloud and then inside your head. It is a little like trying to push air through a small hole in the base of your throat.

Finally try making the Haaa sound with your mouth closed. You are trying to breathe as gently as if you were blowing onto a baby's face.

It is usually easier to begin with the exhalation alone and to only try Ujjayi on the inhalation when you have mastered the practice.

Here's how you benefit from practicing Ujjayi:

1) You slow the breath down. Physiologically you are tightening the larynx in the throat to restrict airflow. This has the effect of slowing the rate at which you breathe and gives you greater control over your breath. By changing the way you breathe, you can potentially change the way you feel. Slowing down the exhalation makes you feel calmer and more relaxed.

2) The breath moves into the belly. When we are stressed, we tend to pull the breath into the chest and breathe rapidly. This gives the brain the message that we are under threat, that we need to escape the stressor and therefore the body enters the stress response. By slowing the breath down, you can enable the breath to move into the belly, suggesting to the brain that you are at rest and can relax.

3) You have greater control over how and where you breathe. By slowing the breath down, you can direct the breath to specific areas of the body where there may be tension for instance. You can literally learn to breathe the tension away!

4) You gain a heightened sense of self awareness. Because we use Ujjayi throughout our asana practice in yoga, we move more slowly than usual. This heightens your self awareness. It teaches you more about how you move so that you can make changes and improve your posture.

5) It allows us to relax. When practicing Ujjayi, the body enters the relaxation response more quickly. This is because restricting the airflow is thought to 'tone' the Vagus nerve that acts as a brake on the heart, increasing parasympathetic activity such as digestion. 

Ujjayi breathing is particularly beneficial for High Blood Pressure, Irritable Bowel Syndrome or other digestive complaints and in dealing with stress, anxiety or depression depending on the ratio of inhalation to exhalation. Please seek professional help if you suffer from any of these conditions before practicing Ujjayi on your own.