Get Energised!

Use this breathing technique to generate energy and focus

This recorded breathing practice focusses on extending the inhalation.

When you extend your inhale you activate the Sympathetic Nervous System which has an energizing effect on the body and creates greater mental alertness.

When you listen to the audio recording focus on cultivating a comfortable and soft breathing cycle.

This is best done in the morning as you start your day or at any point in the day when your energy and focus wanes.

Be mindful not to strain or force the breath.

NOTE: DO NOT USE THIS TECHNIQUE if you are asthmatic or prone to respiratory problems.

Feeling like poop.

Feeling like poo!

Wired. Stressed. Exhausted.

This is what my partner says when he’s having a bad day or his body is staging a rebellion – except he says it more emphatically and with a somewhat stronger choice of words.

Let’s face it we can all have a shitty day or sometimes wake up feeling like poop.

 

Perhaps you had too many drinks the night before or a heavy meal that left you wondering why one earth you ate it in the first place. Maybe you’re exhausted after too many tight deadlines or a hectic week running helter skelter chasing your tail. Maybe you’re just plain wired, finding it hard to switch off in order to get a good night sleep.

Whatever the reason – and the list is endless – when we feel like poop, our energy is low, we feel sluggish and it’s hard to focus, be productive or engage with others positively.

The good news is there are some super fast and simple things you can do to get out of the doldrums and pep yourself up.

This month, in the M.A.D. curriculum, we’re focussed on movements that elevate and extend the spine.

The awesome thing about extending the spine is that it’s a natural mood elevator.

Lifting the spine, broadening the chest and opening the arms are expansive movements that make us feel good.

Furthermore, when you sit up straight, you activate a bundle of nerves in the brain stem that instantly make you more attentive and alert.

Your communication will improve and so will your confidence.

So next time you feel like poop, try this simple technique:

 

Energising Breath

It’s an instant pick-me-up. Enjoy!

To find out more about what we do, contact us at M.A.D. Mindworks.

Katherine Mair, M.A.D. Creator

www.madmindworks.com

katherine.mair@madmindworks.com

For related sources see:

Amy Cuddy, Presence: Bringing Your Boldest Self to Your Biggest Challenges.

Rick Hanson’s, Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom.

Right Under Our Noses.

Conscious Breathing has a Powerful Impact on the Nervous System

Conscious Breathing has a Powerful Impact on the Nervous System

We have a profound and powerful tool at our disposal to approach challenges with a greater sense of equanimity.

And it is quite literally under our nose.

It is the breath.

To breathe in. To breathe out. With conscious awareness.

It’s positively inspiring to watch the response when I guide people into a deep breathing technique known as Abdominal Breathing.

Whether they are busy professionals or stressed out teens, the response is always the same. Their faces soften. Their shoulders drop a few centimetres. You can see them physically relax and mentally become very present.

You can do this anywhere at any time during the day when you need to re-set, re-focus or transition from one thing to the next.

SIT TALL: Lengthen the spine. Relax your shoulders.

STEP 1: Take 2-3 slow breaths. Breathe into the centre of your CHEST.

STEP 2: Take 2-3 more breaths. Now breathe into your RIB CAGE.

STEP 3: Take 2-3 more breaths. Then breathe into your BELLY.

BRING IT TOGETHER: Now take another 2-3 breaths. Draw each breath progressively down into the CHEST > RIBS > ABDOMEN.

When you practice this regularly you will find that you start to engage the technique automatically in challenging situations.

It’s simple. It works. And it’s right under our noses.

Have a M.A.D. day!

Katherine Mair, M.A.D. Creator

www.madyoga.com.au

Instant Re-boot

Reboot and RefocusDo you regularly find yourself running from meeting to meeting? Do you feel like you lurch from task to task, request to request, as you toil through yet another manic day?

This simple technique can be used anywhere, anytime to re-boot, reset and refocus.

It takes just a few seconds. Literally.

INHALE – straighten your spine (whether sitting or standing)

EXHALE – drop your chin to your chest

INHALE – lift your chin AND the corners of your mouth (yes, smile!)

EXHALE – pause and observe the shift in your energy.

– Amy Weintraub devised this practice. Thank you Amy –

Research shows that smiling or laughing increases dopamine, seratonin and other feel good chemicals in the brain. It doesn’t matter whether the smile is real or contrived. Either way it will shift your mood and help you re-set ready to handle the next meeting, request or task on your to-do list with renewed energy, focus and positivity.

Katherine Mair

M.A.D. Creator

Extend the Exhale

One of the simplest techniques to induce a state of calm quietude is to extend the exhalation. This is a great way to wind down at the end of a busy day or prepare for sleep. Enjoy this audio relaxation written and recorded by Katherine Mair, M.A.D. Creator.

The Infinite Beauty of Om, Painting by Katherine Mair

The Infinite Beauty of Om, Painting by Katherine Mair

5 Breaths

Meditating Madly. Painting by Katherine Mair

Meditating Madly. Painting by Katherine Mair

Recently I decided to experiment with one of the simplest techniques there is to help us create space, cultivate clarity and foster a sense of calm.

I stopped and took 5 slow breaths 5 times a day for 5 days.

I put a reminder in my diary. Each time it went off, wherever I was, whatever I was doing, I stopped and took 5 slow breaths.

Sometimes this meant I was sitting at my desk working and I sat up, closed my eyes and did the exercise. Other times I was with my daughter, so simply stayed attentive to her and our interaction while breathing slowly and purposely for 5 breaths.

I have found it makes me feel more present. On those busy days where I had so much to do, I felt less frantic and more purposefully focussed.

Perhaps you’d like to give this a try. If you do, I’d love to hear what the effects were for you.

Breathe In. Breathe Out.

Katherine Mair

M.A.D. Creator

Tense & Release Relaxation

Dusk Sky in Tamworth December 2014

Dusk Sky in Tamworth December 2014

This 12 minute audio relaxation is based on the tense and release technique. Enjoy.