It is agreed that body, mind, and spirit are linked. Modern Western science teaches us one effects the other. Holistic medicine and mysticism teach us all three work together as part of a whole.

 Frightening stimuli triggers a fight or flight reaction in the body, and if we have nothing to fight or flee from, this becomes physical tension, emotional stress, and sometimes anxiety. Physical tension tells the mind there is a problem. This causes the mind to race; searching for the problem. This causes worry.

If you have been watching the news lately, you have probably experienced this cycle: alarming news will make your body stressed, and being stressed makes you think anxious thoughts. What I am going to show you, is to use the body link to your benefit. We are going to pull the plug in the fear and worry cycle by using the body link, and give relief to all three parts of the whole at once.

Relaxing your Body with Complete Breath


Some people like to do this with a mirror, some prefer to do it with their eyes closed. Either way, your hands will help guide you as you as do this exercise.

In your minds eye, imagine a glass filling with water: bottom to top. Similarly, you are going to slowly, and completely fill your lungs with air, bottom to top. 

For many, this will be the first time they experience the physical, mental and spiritual benefits of having their lungs full of oxygen.

Lie down or sit up with your back straight. Put one hand on your belly, about an inch or two above your belly button, and the other in the middle of your upper chest, in line with your heart. 

Breath in slowly through the nostrils, filling the belly first.  Watch, or  feel, your hand on your belly rise up as you fill it with air. 

Next, slowly fill your lower chest with air. Then, the your upper chest, all the way up to your neck. As you fill your upper chest with air, raise your shoulders to allow for room for even more air.

Remeber, it is just like filling a glass with water, bottom to top. Its that simple.


Allow your lungs to fill completely.

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Pause for a few seconds.


Exhale slowly through the nostrils. Using your stomach muscles, push your belly in slightly. Watch your hand and belly lower. Then push it out and up as you finish your slow exhale. As you are pushing your belly upward, you will feel that you are using your belly to push the air out. You will see the hand on your belly slowly rise. With the hand on your chest, hold your chest steady, it is only your belly that moves for this part. So the air leaves the belly, then lower chest, and finally the upper chest. Smooth and steady. Just as if you have turned that glass of water upside down, you empty your lungs from the bottom to top.


The key is to go slowly. Have self love if you do not get it right the first time. This is not a test. Just try it again. It does take most of us a few times to get it right, and a little longer to master it.

Once mastered, you may want to take your hands out of the scenario. I still use my hands. There is an added benefit to using your hands. You are doing a mini healing of the the solar plexus chakra (belly) and heart chakra (middle chest). It is most beneficial to sooth and balance these chakras during times of duress. 
 


At first, this practice may seem jerky, That's okay. Your are learning. What you are striving for is steady. Watching your hands move or not move will help you to know how you are doing.
How will you know when your have it right?
You will feel it, trust me, you will know.  The first time you take three complete breaths, you will feel good right down to your toes.

If practiced on a daily basis, you will have more energy, think more clearly, feel more positive. You will have a new way to clear your mind, and help sooth yourself to sleep.