So easy and yet so many of us get it wrong! Most of us who live in the so called ‘civilised world’ suffer from shallow breathing. From an early age we are told to stand up straight, watch our posture, put shoulders back. This is great advice but it leads into thinking that we should be breathing from our chests. Also as we grow older many of us have the tendency to hold in our stomachs in order to look slimmer.

Shallow breathing uses the upper chest and upper back muscles to lift the ribcage, overworking these muscles and leaving the diaphragm (who’s job that is) un-exercised. The result is shoulders that face inwards, a slight hunched back that with time will only get worse and inefficient breathing. The diaphragm is the only muscle that can fully and efficiently lift the ribcage to allow the lungs to fully extend and take a full breath. Those with shallow breathing resort to short quick breaths with exercising or when under stress, quickly tiring or getting irritated.

70% of the body’s detoxification process is done through the lungs, and this is another main reason why efficient breathing is so important.

BREATHING EXERCISES BY ALEXANDRA SOVERAL

These exercises are a simple way to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.

Lie flat on your back to get a proper sense of deep breathing. Rest a small pillow under the neck and knees to reduce strain. Place one hand on your stomach at the base of the rib cage. Place the other hand on your chest. Take a slow and deep breath in through the nose to the count of 9. Placing the tongue on the roof of the mouth whilst breathing in through the nose allows for a soft breath. The breath should not put any strain on the muscles of the nose or face. As you inhale your stomach should expand, raising your hand at the base of your ribcage. Your chest should remain still, with your hand on your chest not rising at all with the in breath. As you finish inhaling to the count of 9, start exhaling immediately.
Exhale through the mouth softly, making the exhalation last to the count of 9. Carry on exhaling even if you feel you do not have any more air coming out. When you feel a tight knot in your stomach is when you have totally finished exhaling. Whilst exhaling, the hand on the base of your ribcage should go down with the breath whilst the hand on your chest should remain totally still. Carry on inhaling and exhaling in the same way 9 times. Do this every day. During the day whenever you have a spare minute do a few breathing exercises wherever you are, standing or sitting down, this helps deal with stress and tension. 

Happy Breathing!

A few years ago I got a present from Hemsley & Hemsley (the healthy food Gurus of our time) that changed my life…. It was a Copper Tongue
Scraper!!! During the night’s sleep detoxification, toxins are deposited at the back of the tongue to exit the body…. the main cause for morning bad breath. Removing this layer efficiently is the best way to aid the body to detoxify on waking up. Using a copper tongue scraper is ideal as it can be sterilised with hot water and unlike plastic won’t deteriorate and hold bacteria.

http://www.yogamatters.com/product/1348/hytongcopp/copper-tongue-scraper.html

DRY FACIAL & BODY BRUSHING

The skin is a large detoxifying organ, many of the toxins we consume are excreted through the skin’s pores. Dry skin brushing flicks off the dead cells on the surface of the skin allowing the skin to breathe and therefore detoxify. Another major benefit of dry skin brushing is the activation of the lymphatic system.

Lymph runs just under the skin and its main function is to carry out toxins to lymph nodes where the lymphatic liquids get cleaned and released back into the body. Unlike the cardiovascular system, the lymphatic system doesn’t have a pumping system and therefore doesn’t not flow upwards as well as the blood. Dry skin brushing upwards and towards the
heart encourages the flow of lymph in the right direction and therefore aids the body in its detoxification process.

Dry skin brushing in the morning is very effective, as the body has been in a motionless state during sleep and as during this time the body has been busy detoxifying, the morning is the most important time to direct the toxins to its exiting points.

Similarly, the same applies to the face, dry face brushing is essential to keep the facial tissues detoxified and to avoid puffiness.

SOVERAL FACIAL BRUSHES

These are especially designed brushes for the face, being made of bio-degradable plastic means that they can be easily cleaned. The pack comes with the full Soveral Facial Brushing Technique.

The need to sleep is the outcome of the necessity of the body needing to
detoxify and for the central nervous system to recuperate and recharge.
The more you exercise the more you will become sleepy as there will be
more toxins that naturally occur during the exercise and other accumulated
toxins get expelled from the muscles.

Certain foods are difficult to digest and have a stimulating affect, they
should therefore not be consumed in the evening, they are mainly meat,
spicy foods, caffeine and sweets. Stick mainly to evening meals consisting
of good carbohydrates, lettuce is also very good to promote sleep.

Sleep with the window a little open and if possible with the head pointing
to the North or East and the feet towards South or West. For the last hour
before going to bed don’t watch or read anything too violent or negative
and avoid getting irritated by conversations or thoughts, start entering a
state of calmness.

SOVERAL SLEEP AID: Sleepy Head Oil

It is made with Valerian essential oil that sedates and soothes the
nervous system. It also has marjoram and chamomile that calms over-active
minds and relieves anxiety and distress. Lemon clears the mind and lifts the spirits,
sending you to bed feeling light and sleepy.

If you don’t get enough sleep during the night you can always have a
little nap during the day. This gorgeous little book will guide you to how
to have the best nap! The Art of The Nap by Harriet Griffey