I have been home from Hawaii a week now, and as promised will share one of my new tools I learned from Dr. George Pratt during the Power of Energy V Seminar.   You all know how central to the effectiveness of the Snap Out Of It NOW! processes that belly breathing is, now here is a tool that can instantly bring you to a state of relaxed focus wherever you may find yourself!  The tool is called, Balanced Breathing -- you'll find yourself feeling centered and balanced and ready for any challenges you face. 

Sitting in a comfortable position:

1. Cross your left ankle over your right ankle.  
2. Extend both arms straight out in front of you.
3. Cross your right arm over your left arm at the wrist.
   
4. Rotate the palms of your hands so that they are facing and interlock your fingers.
5. Rotate your hands down toward your stomach.
6. Continue rotating inward so that you bring your hands up close to your chest.  At this point you have crossed the center line of your body with your hands, arms, and legs.

Note:  If it is more comfortable for you, you can reverse the order--right ankle over left, left wrist over right.  It doesn't make a difference, as long as they are opposite.

Once in the proper position, inhale through your nose while touching the tip of your tongue to the roof of your mouth.  Exhale through your mouth, resting your tongue on the floor of your mouth.  (Do this for 2-minutes)

Focus your thoughts on the concept of balance.  It might be the idea of the balance of mind and body or just the word "balance." At the same time picture in your mind, if you can, an image that represents balance.  This could be the image of a scale, or a seesaw, or standing on one foot.  Throughout the two-minute process, breathe comfortably.  Don't worry it you are not always able to hold the thought or image; come back to it if you drift away.


The above is taken verbatim from Dr. Pratt's book, Instant Emotional Healing, (page 254)

Train your brain to support optimal health, success, and well-being! 

In my KPBS-TV special, "Snap Out Of It NOW!," airing Saturday, August 8 (that's tomorrow night!) at 7 p.m., I will show you how to rewire your brain to meet and conquer life’s challenges.  

Be sure to watch and call in (Toll-free: (888) 399-5727) or go online and make a pledge to support KPBS-TV.  Please remember to reference my show, "Snap Out Of It NOW!"

Just got a call from KPBS - the public television station in San Diego - to schedule "Snap Out Of It NOW!" for their membership drive on  August 8th at 7pm! I am excited that my family, friends, colleagues and clients will be able to see my 90-minute pledge show, distributed by America Public Television, that we filmed last fall in Reno, Nevada.  Watch my show and discover why your efforts at self-improvement are not working! And, learn to rewire your brain to start working for you, not against you!

Show details:

August 8, 2009

KPBS San Diego, CA: Snap Out of it NOW! with Dr. Adrianne Ahern 90-Minute Pledge Special

Saturday evening  August 8^th at 7:00 pm (Check your local listing!)

Be sure to watch!  Call in and make a pledge to support Public Television in San Diego

Call 619-594-6983 or send an email to members@kpbs.org.

Toll-free: (888) 399-5727
http://www.kpbs.org/

Imagination is everything. It is the preview of life’s coming attractions.
—Albert Einstein

The following is an exercise from Chapter 6, Power of Imagination, of my new book, Back In Charge!

EXERCISE: Mental Health Break

Research from the Institute of HeartMath shows that experiencing pleasure or appreciation releases endorphins into the body, and five minutes of experiencing positive feelings is enough to counteract the toxic chemicals released during hours of stress! Within your brain, you easily have five minutes worth of pleasant memories. Flex your imagination muscles and heal your body by spending just five minutes a day recalling these great memories. Make it a regular part of your daily routine, maybe while commuting to work or brushing your teeth. Five pleasant minutes first thing in the morning will set you up for an endorphin-filled day. Five minutes at night will ensure a wonderful night’s sleep!

And, incorporating the power of your breath with this exercise will alow all these positive feelings to spread throughout your entire physiology!  Remember to sign up for Dr. A's montly newsletter and then download a audio recording of Adrianne teaching you "How to Belly Breathe!"

5 Magic Minutes

I'd like to give you a tool that can literally improve your health, calm your stress, and increase your mental clarity within five minutes. I'd like to teach you how to breathe. Does that sound boring?

Let me share a story.

Two monks, master and student, walked along a path, returning to their monastery after several hours of meditating high in the Himalayan Mountains. The student complained to his master, saying, “Breathing is so boring!” Without a word, the master grabbed his student by the neck, pulled him over to a nearby stream, and plunged the student's head beneath the rushing water. He kept him under water for several seconds, as the student kicked and squirmed. Finally, the master yanked his student’s head above the surface and asked, “Now, what do you have to say about breathing?"

Obviously, as the master reminded his student, breathing is critical to life. But proper breathing is also critical to physical health, emotional well-being, and mental clarity. It is crucial to the process of re-wiring your brain. Our ultimate goal in learning to belly breathe is to be able to take 1 or 2 full belly breaths and instantly feel relaxation fill your body and clear your mind.

Okay, let’s get started.

Without consciously changing how you breathe, place one hand on your chest and one hand over your belly button. Notice which hand moves more as you breathe. If you are belly breathing, the hand on your belly will rise as you inhale and fall as you exhale. If you are chest breathing, you may find the opposite to be true.

Without consciously changing how you breathe, place one hand on your chest and one hand over your belly button. Notice which hand moves more as you breathe. If you are belly breathing, the hand on your belly will rise as you inhale and fall as you exhale. If you are chest breathing, you may find the opposite to be true.

Stand with your knees slightly bent and relaxed and hold your tailbone slightly tilted forward. If this is difficult then sit with your back straight (not stiff) and use a pillow to support your lower back with feet flat on the floor. Sit tall with your chin slightly tucked in. You may even lie down if sitting is uncomfortable.

Relax your jaw and allow your tongue to gently touch the roof of your mouth—this is a great tool for your jaw clinchers when under too much stress.

Relax your belly. Just let it be.
Often our desire for a firm tummy or a fear of a “Buddha belly” may make it difficult at first to just let it fall naturally.

Now, bring awareness to your breathing. I invite you to close your eyes—this will help you focus inward and quiet the world outside.

Notice any tension you feel.

With your hand lightly placed over your belly button, inhale slowly and deeply through your nose into the bottom of your lungs. Imagine the oxygen filling your lungs. Your hand on your belly will rise with each inhalation. Your chest should move only slightly as your belly expands. It may feel awkward at first. Don't worry. Just continue until you feel your belly expanding with the inhale and collapsing with each exhale.

When you feel like you're getting the hang of it, take a full breath in through your nose to the count of 4. Imagine the oxygen filling all lobes of your lungs.

Exhale slowly and fully through your mouth so that it lasts 6 counts. Feel your breath being released from your body and feel your hand on your belly lower.

Now…pause briefly at the end of the exhale.

Never tighten your belly in order to make your exhale last longer… Keep it relaxed. Simply slow down your exhales.

As you exhale allow your whole body to let go and relax. Visualize your arms and your legs going loose and limp like a ragdoll.

Breathe 10 slow balanced deep belly breaths: 4 counts on the inhale and 6 counts on the exhale. Keep your breathing smooth and regular, without gulping in a big breath or letting your breath out all at once. Smooth and balanced.

If you feel light headed or anxious during this practice, stop for a 30-60 seconds and then start again.

Let’s begin breathing:

Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3
Inhale: 1…2…3…4, and exhale: 1…2…3…4…5…6…pause…1…2…3

How do you feel right now?

Since belly breathing may be new to you and because your body is taking in more oxygen then it is used to, you may feel light headed or even intoxicated at first. Your body is adjusting to the greater amount of oxygen. You can try again in 30-60 seconds after the feeling has subsided and start again.

Now, open your eyes and stretch your whole body as you feel your body refreshed, rejuvenated, alert and fully alive.

You can extend this breathing exercise by doing 2 or 3 sets of belly breathing. Five full minutes of
belly breathing will have a profound effect on reducing the feelings of stress and anxiousness and allow you to experience increased energy, creativity and mental clarity.

Practice this. Most of us find that our breathing shifts back to shallow chest breathing when we become doubtful, anxious, fearful, or when our minds go into mental overdrive. But practice makes permanent! Thus, when you notice you are entering one of these negative and distracting emotional/mental states, check your breathing and shift to the deep, calming, and energizing state that results from belly breathing.

If you haven't already signed up for my newsletter, please do so and download an audio recording of me taking you through the above practice!

Wishing you focus, fitness, and flexibility in body and mind!

The Power of Proper Breathing

“Listen, are you breathing just a little, and calling it a life? ”
–Mary Oliver

Dear Friends,

Spring has sprung in many parts of the country. And as more of us pop our heads out of winter hibernation, it feels great to enjoy the sunshine, warmth, and fresh air (for those of you who don’t have this wonderful weather yet, it will find you soon!) As I take a deep breath, inhaling Spring’s sweet scents, I am reminded of the power of proper breathing. (In fact, I’m devoting an entire chapter to breathing in the book I’m currently writing.)

Two monks, master and student, walked along a path, returning to their monastery after several hours of meditating high in the Himalayan Mountains. The student complained to his master, saying, “Breathing is so boring!” Without a word, the master grabbed his student by the neck, pulled him over to a nearby stream, and plunged the student’s head beneath the rushing water. He kept him under water for several seconds, as the student kicked and squirmed. Finally, the master yanked his student’s head above the surface and asked, “Now, what do you have to say about ‘breathing’?”

Volumes of research about breathing have been published. Briefly, some recent findings:
Dr. David Anderson, head of research into behavior and hypertension at the NIH’s National Institute on Aging, suggests that breathing less than 10 breaths per minute for a few minutes a few times a day is enough to help some people bump down high blood pressure.
Breathing is responsible for 70% of the elimination of toxins from our bodies.

Stress releases large amounts of cortisol and adrenaline. Deep belly breathing has been found to be the most effective and efficient way to activate the parasympathetic system – the relaxation response.

Dr. Andrew Weil claims that “Improper breathing is a common cause of ill health” and that learning to breathe effectively can improve your healing with diseases such as heart attacks, cancer, strokes, pneumonia, and asthma. It’s one of the simplest changes you can make to improve your overall health and well-being. Given that, would you be interested in learning to breathe properly? Belly breathing – the breathing you see in small children and that you may feel in yourself as you relax into sleep — is the goal.

Try the following exercise:

Without consciously changing how you breathe, place one hand on your chest and one hand over your belly button. Notice which hand moves more as you breathe. If you are belly breathing, the hand on your belly will rise as you inhale and fall as you exhale. If you are chest breathing, you may find the opposite to be true.

Now relax your belly. To the count of four, inhale and allow your belly to expand. Exhale to the count of six, allowing your belly to collapse without tensing it. Pause for one beat and repeat the slow inhale/exhale process for several minutes.

How do you feel? Many people notice an immediate difference and sense of well-being from just a few moments of proper breathing. But whether you notice this or not, your body will be very grateful for the delicious deep breath you’ve just given it!

Wishing you focus, fitness and flexibility in body and mind!

Adrianne Ahern, Ph.D.
Performance Consultant, Keynote Speaker, and author of Snap Out Of It Now!
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