The Scary Mommy Community is a place to find support and camaraderie with amazing moms who love to help one another. We are scattered all around the world, of all different colors and sizes and lifestyles, united by a single thing: motherhood.

Please create a profile to post and for access to all of boards. It's quick and completely painless!

Motherhood Comes Naturally (and other vicious lies) is available in stores, and online, NOW. Do you have it yet? Have you told all your friends and family about it? **Get it, share it, and spread the joy!**
Week Four: Take a Breath
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    It is something you do all day, every day, but probably something you don’t think much about -- breathing.

    Have you ever noticed what happens to your breath when you are stressed? Most likely, you hold it or breathe very shallowly (into only the top part of your lungs). What about when relaxed? You probably take deep, slow breaths into your belly with the diaphragm moving.

    Breath is essential to life, but it is also an easy tool to use to manage stress. Deep breaths signal your brain to relax and can reduce your pulse and blood pressure. I’m going to guess that many of you probably took a few deep breaths just reading this and already feel a tiny bit more at ease.

    Personal story…I’m not a huge fan of flying. When I used to fly, I would get so stressed – I’d grasp the seat, hold my breath and whenever we would hit a bump, my stomach would bottom out. Then I discovered yoga and the power of breath. Now, when I fly, instead of panicking, I focus on deep breaths, along with chanting (quietly to myself) to help me relax and manage my fear. During turbulence, on planes and in life in general, conscious breathing helps me find my happy place.

    And don’t underestimate the power of breath with your kids. My youngest daughter used to freak out at the doctor whenever there was any talk of shots. She would hold her breath and panic. I started talking to her about breath and visualization and now she can deal with the shots (although she still isn’t thrilled).

    Many of us don’t pay any attention to breath, but this week, I want you to pay very close attention. When you feel yourself getting anxious (in traffic, waiting for your kids to get ready for school), just breathe.

    Week 4 – Action 1:
    Practice Belly Breathing (instructions below) for 5 minutes at least 3 times throughout the week.

    Belly Breathing
    --Find a quiet space. Sit up straight, close your eyes. Exhale fully. Relax your hands and face. 
    --With your mouth closed, inhale slowly through your nose, counting to 4 sipping in air. Fill the belly first and feel your diaphragm expand. Next, fill the middle lungs, lastly the upper lungs. Feel your chest and ribcage expand. 
    -- When your lungs are full, hold the breath for 5 seconds. 
    -- Exhale through your nose as slowly (5-7 seconds) as possible. Let the air out of your lungs first, then pull in your belly to exhale all the remaining breath. 
    -- Pause for a few seconds with empty lungs
    -- Repeat. 

    Week 4 – Action 2
    Check out these other breathing methods by Dr. Weil and pick one to try. Post about your experience on the check in thread. 
    http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

    Week 4 BONUS
    In addition to the breath activities above, continue the actions from weeks 1-3 with a few modifications:

    -- Move 5 times for 30 minutes this week
    -- Track for 2 days
    -- Drink a minimum of 64 oz water (pure water or seltzer only)

    Anyone who completes the Week 4 Actions & Bonus and checks in on the Week 4 Check In thread with details by next Wednesday (10/17) will get a Pure Matters reusable shopping bag and maybe some extra goodies too :)

    You can check in with your progress and stories for this week's challenge here.
    www.purematters.com
    Because your health matters
  • tothemoonandbacktothemoonandback
    Posts: 2,131Member
    Now this I can do :)  I loved learning about breath control when I was more into my yoga work (pre-baby).  Learning how to control my anxiety, thoughts and energy through breath was really an awakening experience.
    Imperfection is beauty, madness is genius, and it's better to be absolutely ridiculous than absolutely boring. - Marilyn Monroe
  • LesboMomLesboMom
    Posts: 2,875Confessional Manager
    I totally DID breathe while reading the first part of this 

    confessional-manager

    Keep your face to the sunshine and you cannot see a shadow. -- Helen Keller
  • PenguinsMommaPenguinsMomma
    Posts: 1,252Member
    Yay! This one may be my favorite! I can do this easy peasy!
  • PenguinsMommaPenguinsMomma
    Posts: 1,252Member
    Thinkni am going to be doing the 4-7-8 constantly
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    @Lesbomom -- lol, I breathed more just writing it :)
    www.purematters.com
    Because your health matters
  • Chocoholic
    Posts: 983Member
    Whoo! This one is awesome. I can easily do this one at school. I've been trying to walk to and from school (4.5miles each way) 2x a week, as doing more is impossible with the amount of grading I need to finish (I think I should teach math- less work).

    @koren can I use being on my feet and walking around my classroom for 4 hours straight as my "moving"? Using a (I'm sure inaccurate) pedometer I clock ~3 mi throughout my workday. I just don't think I'll fit it in otherwise.
    The answer is chocolate. I don't care what the question is.
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    @chocoholic -- for general wellness, yes, I think having a job where you are active and on your feet most of the day counts!

    If you want to take your fitness to the next level (and I'll talk about this more later in the program), you do need to get your heart rate up beyond just standing/walking.  But not everyone wants to take things to the next level.  

    I'm guessing that the key for you, as I've heard from other teachers, is avoiding a lot of the treats and snacks that are prevalent in schools! 
    www.purematters.com
    Because your health matters
  • irishlassirishlass
    Posts: 6,757Member
    Love this week :)
    "Be who you are and say what you feel. Because those who matter don't mind and those who mind don't matter." - Dr. Seuss
  • Chocoholic
    Posts: 983Member
    @koren I've been regularly running 2-3 miles 5 days a week until the school year started.... I was merely inquiring in terms of the goals of this program if that could act as a substitute for now as I am not finding the time to go running. Thanks though :)
    The answer is chocolate. I don't care what the question is.
  • ScaryMommyScaryMommy
    Posts: 3,565Administrator
    I don't think I have ever breathed like this. Ever.
  • MaryPoppins25
    Posts: 1,687Member
    I'm feeling good about this week!
  • KiinuKiinu
    Posts: 1,158Member
    I can do this! I've always done this, I had a voice teacher in 4th or 5th grade who insisted on teaching me to breathe, I thought she was nuts but it's stuck with me for a long time. Awesome.
  • ImWendyImWendy
    Posts: 6,562Member
    "Step one - find a quiet space..." Well I'm out.
    deus ex machina
  • momofdbbmomofdbb
    Posts: 9,031Member
    I have taught that to my DS to help him when he is having an autistic " moment" ( read meltdown because they don't have the drink he wants or something simular )
    " Wibbly wobbly timey wimey ......." The Doctor
    " I'm a leafe on the wind..watch how I soar ." Wash :((
    " Oh the wall had it comming.' Sherlock Holmes
    yea I am geek !!
  • SammieSammie
    Posts: 7,358Administrator, Moderator
    I could seriously benefit from this. In a major way. I an often SO tense in my shoulders and neck area from "holding in" my stress. I need to learn to remember to breathe!! Challenge accepted. :)

    community-manager


  • unforgivenunforgiven
    Posts: 12,889Confessional Manager
    I'm such a dork trying to breathe 'separately' (between lungs and belly). lol

    confessional-manager

    "What looks like torture is a time to rejoice
    What sounds like thunder is a comforting voice
    When what is beautiful looks broken and crushed
    And I say I don't know you
    But you say it's finished"
  • sunnymommasunnymomma
    Posts: 2,263Member
    ooooooooh this one is my favorite!!! I always forget to breath! stress, anxiety, all the negitive emotions and I hold my breath like a small child wanting to get their way. I cant even tell you how many times a week someone tells me to breath. I find I also hold my breath in the shower....uh im not going to drown! Ill be practicing this one several times a day. I may not always be in a quiet place but still focusing on a breathing technique might remind me to breath through life. 
    “There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”
    ― John Lennon
  • MarySunshineMarySunshine
    Posts: 5,434Member
    This reminds me of the breathing practice we did in HS band! Breathing with your diaphragm. I should bust out my flute after I get done and start playing again for old time's sake.
    I'm as sexy as a burp mid-kiss. Watch out!

  • meandmy243meandmy243
    Posts: 6,295Member
    I do this 3-4 times a day since 8 the grade choir... and laughter yoga... it does help alot...
    mom of wild children
    going to the chapel 7/5/2014
  • organicbabyorganicbaby
    Posts: 1,457Member
    this is a really hard one for me :s
  • JustAConfusedMamaJustAConfusedMama
    Posts: 2,595Member
    just did the two breathing exercises.  think those should be easy.  so should the 30 minutes moving, but i'll have to really try to accomplish the tracking and water for the bonus.
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    @MarySunshine - do it, post a video and I'll send you a Pure Matters water bottle ;)
    www.purematters.com
    Because your health matters
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    unforgiven said:

    I'm such a dork trying to breathe 'separately' (between lungs and belly). lol



    Once you get it, anything less will feel like an incomplete breath. 
    www.purematters.com
    Because your health matters
  • MarySunshineMarySunshine
    Posts: 5,434Member
    @koren it's a little different,but it's all about deep breathing with your diaphragm. You would not believe how important breathing is when you march, and we marched competitively (how's that for über dorky!). I'll try to film it this weekend!
    I'm as sexy as a burp mid-kiss. Watch out!

  • GritsGrits
    Posts: 3,749Member
    MarySunshine said:

    @koren it's a little different,but it's all about deep breathing with your diaphragm. You would not believe how important breathing is when you march, and we marched competitively (how's that for über dorky!). I'll try to film it this weekend!



    Ha! I was a super band dork, too! So dorky, as a matter of fact, that I was a field commander by senior year.

    However, as dorky as it seems, marching band was stellar for keeping in shape. You bust out the flute and I might just be inspired to find a clarinet to start playing again!
    "I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day, and I believe in miracles." ~Audrey Hepburn
  • sunnymommasunnymomma
    Posts: 2,263Member
    breathing done, exercise done, water 1/2 done!!! Its been a productive day here!!! 
    “There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”
    ― John Lennon
  • sunnymommasunnymomma
    Posts: 2,263Member
    I like the breathing exercise #2. It really helps that the room is so quiet I can hear the clock tic. So I cant cheat on the counts! 
    “There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”
    ― John Lennon
  • StacieShampooStacieShampoo
    Posts: 4Member
    I love this week! Breathing... I got this.
  • GisleyandHank
    Posts: 300Member
    This is the hardest excersize I've had to do yet. It turns out I don't have 5 minutes to breathe!
  • momoffiveteensmomoffiveteens
    Posts: 400Member
    It is amazing but breathing from my belly is something I actually have to do intentionally. 
  • KorenKoren
    Posts: 161Member, Pure Wellness Coach
    @momoffiveteens -- you are not alone.  That was the whole point of the exercise, to get you thinking about your breath.  And with five teens, I bet you need LOTS of deep breathing :)

    www.purematters.com
    Because your health matters
Add a Comment