Yoga Therapy on the Main Line: Why Your Breath is Your Best Friend by Melanie Taylor, LMFT, RYT-500

Yoga Therapy on the Main Line: 

Why Your Breath is Your Best Friend

 By: Melanie Taylor, LMFT, RYT-500

Yoga therapy for anxiety and depression on the Philadelphia Main Line in Bryn Mawr, Ardmore, Villanova and Lower Merion

 What if you could find a friend that would stay by your side always? Someone who’s sole purpose was to make sure you not only stayed alive but also thrived in your life. Someone who knew just what to do to provide you a pick-me-up when depressed or tired or could ease your body and mind when anxious or upset. What if you had access to this friend 24/7 and the only thing this friend needed from you was a willingness to accept their support? 

Well, my friends, I have some exciting news to share. This friend exists, and not only does the friend exist, it exists within you! Its your breath. You see, your breath is both a complicated and conveniently simple process that weaves together the communication between your body and mind. Linked to your nervous system, your breath has the capabilities of keeping you alive, soothing your body and mind and increasing energy. Your breath can let you know how you’re feeling and if you’re relaxed or tense. Think about it… when panic sets into the body and mind, the breath oftentimes responds rapidly, assuming the need to prepare for survival. Your breath may become shorter and choppier or maybe even appear nonexistent and stuck. This same breath, the one coming and going from your lungs, can be trained to deepen and soften during panic, activating your calming nervous system, thus subsiding the panic in both your body and mind.  Or, maybe your nervous system is feeling too subdued, you’re falling asleep at work or feeling unable to pull yourself out of bed to face the day. In these moments, accentuating the inhale can increase energy and focus, even lifting your mood in the moment. Your breath holds a wealth of resources for you. All you have to do is attend to it. Here’s some ways to access its usefulness.

1. A breathing practice to soothe the nervous system: Paced Breathing 

When to use:

To soothe anxiety, panic or restlessness, if you are having difficulty sleeping and/or relaxing, when you feel worked up or frazzled. 

How to use:

When attempting to soothe or relax the nervous system, accentuate the exhale. Paced breathing patterns the breath to increase the length of the exhale to twice as long as the inhale. You will count the breaths in your head. If able, breathe both in and out of your nose. If you need to breathe out of your mouth due to sinus issues, it can help to purse the lips so that the breath is able to stay long and controlled. Let your breath carry deep into your body… allow your stomach to expand on your inhales, and gently contract your stomach in on your exhales. Try the counts of 4 to inhale and 8 to exhale. If this feels difficult or creates more tension in the body, reduce the numbers, just making sure the exhale is 2x as long as the inhale. Our lungs often need time to practice expanding (in our society, we don’t usually use much of our breathing capacity from day-to-day), so be patient and just do what feels comfortable. Remember, this is intended to relax and soothe you. 

Here we go:

It can help to sit upright allowing spaciousness in your chest or lying down (especially if you are using this to help with sleep). Close your eyes if comfortable. If you prefer to have your eyes open, maybe gaze at a soft spot on the floor or in front of you. Now, inhale…2…3…4, Exhale…2…3…4…5…6…7…8, Inhale…2…3…4, Exhale…2…3…4…5…6…7…8, repeat this sequence multiple times. I recommend at least 10 rounds, but as many as you would like until you start to feel soothed, more at ease or fall asleep. 

Contraindications:

The only time to avoid this breath is if you are already relaxed or tired  and do not want to fall asleep of become more relaxed. If this is the case and you are looking for a pick-me-up, try the breath below.

2. A breathing practice to enliven your nervous system: Breath of Joy

When to use:

when tired, depressed, energy depleted, feeling stuck, lacking interest or focus.

How to use:

When attempting to lift your energy, focus or mood, accentuating the inhale wakes up the nervous system. Breath of Joy calls for 3 quick inhales and one large exhale. This breath can be done standing or sitting in a chair. Make sure you have arms-length of space around and above you. 

Here we go:

On your first quick inhale through your nose, swing your arms out in front of you. 

On the second inhale through your nose, swing your arms from in front of you, out to the sides in a “T” position. 

On the third inhale through your nose, swing your arms from the “T” position above your head in a touchdown position. 

Next, exhale forcefully out of your mouth with an audible “Ha” as you fold at the waist and swing your arms down by your legs

Repeat this at least 3 times, more if you like. 

Main Line Yoga Therapy, Philadelphia, Bryn Mawr, anxiety, depression

Contraindications- 

If you have any severe back issues, bulging discs, osteoporosis or hypertension, folding forward or hanging your head upside down is usually not safe. Good news, you can still do this breath! Just make sure to avoid folding over and instead swing your arms down by your side while exhaling a “Ha” forcefully.  

If you are interested in learning more about how to balance your mind and body through your breath and other yoga techniques, consider yoga therapy. To learn more about how to get connected with a yoga therapist, give us a call at 484-784-6244 for a free 15-minute consultation.   

"We cannot love others until we love ourselves" by Mikala Morrow

love, bryn mawr, main line, therapy, counseling, villanova, philadelphia, love yourself

 "We cannot love others until we love ourselves"

by Mikala Morrow, Villanova Graduate Counseling Intern

This saying has been a cliché statement that has been thrown around as a way to encourage self-care or even used as a convincing statement to those who find it hard to love themselves. What does this statement truly mean?

It means that someway, somehow we must find, within us, love. This must mean that love is an innate ability and we all possess the ability to love ourselves without the assistance of others.

Personally, I do not believe this to be true. Can we truly have an innate ability to love ourselves without any help from others? If we truly cannot love others until we love ourselves, we have to be able to love ourselves without help, right? Which comes first, the chicken or the egg? Which comes first, our innate ability to love? Or is love taught to us from our caretakers, partners, peers or a higher power?

love, counseling, bryn mawr, therapy, villanova, love yourself

What if, “We cannot love others until we love ourselves” becomes “We cannot love ourselves and others until we have been loved.” My argument is that in order to learn to love others, we must first be loved. We must learn how to love and what love is.

Imagine a child who is neglected by their caretaker. This child never truly learns love. Instead, to them, love means neglect. Later on in life when meeting new people, how will they love them? If all this older child has known is that love is neglectful, they too will neglect those that they love.

Compare the first child with someone who has a loving caretaker who has shown interest in who they are. This child will grow up with the idea that love is showing interest in others and will love in this way. These examples may not be true for all, but it is something to think about. The child in the first scenario may

learn somewhere how to truly love but this will not come as easily as the child in the second scenario.

self love, counseling, bryn mawr, therapy, love yourself

We need to learn what love looks like towards us and we also need to learn how we love.  We may love by giving others gifts or our time. We may show our love through compliments or by offering a shoulder to cry on. We all have a unique way to show love. In order to practice our ways of loving, we need people around us to accept our love. If our unique way of showing love is rejected, we learn that we are not good at loving, or our way of loving is wrong.

Let’s say you show love with your time but your partner becomes annoyed and tells you they just want space. Your way of loving has been pushed away. We need other people around us to affirm the way we love.  While the statement, “We cannot love others until we love ourselves” has a good message at the core, it can be damaging for those who have never learned how to love themselves.

We all need love whether it is from other humans on earth (maybe even from a pet) or a supernatural love. Then we can truly love others’ authentically and comfortably.

Mikala, Villanova Graduate, Counseling, Bryn Mawr, Love, Therapy

Mikala has an intensely compassionate and unique way of connecting with you to help you identify and express your feelings and your deepest sense of self.  She is persistent and encouraging in the face of hopelessness and despair.  She especially loves working with women to provide tools to alleviate anxiety and depression.  Mikala has a wealth of experience and is skilled in the mental health field working with domestic violence, food & body issues and addiction.  If you're struggling to tolerate your emotions and you're looking for a guide to help you get to know yourself better, give her a call now at 570-412-4516.