Jennifer Ka

The Joy of the Breath

December 4, 2019 by Jennifer Ka

The first act in this world we do is breathe and the last act is breathing.

We breathe everyday but are we breathing properly? Harvard health states that when we don’t do deep breathing from the abdomen and instead do only shallow breaths our lowest portion of the lungs do not receive the full share of oxygenated air. This can lead to shortness of breath, anxiety, and allow toxins to become stagnate in the body.

Shallow breathing, breathing through the mouth, or improper breathing patterns can lead to more tension and stress in the body. Oxygen is the key fuel that runs our body and without it we are making our cells, tissues, and systems starve, which can cause the sympathetic system to come on overdrive. When the sympathetic system is on for too long, the energy into the flight and fight response takes away from normal functioning of the brain, nervous system and the digestive system. All this can lead to chronic disease and illness.

The autonomic nervous system plays a key role in taking us back into rest and relaxation, especially after this flight and fight response. This system governs our digestive system, heart rate, and other automatic functions in our body. These functions being automatic cannot be changed consciously, but with one exception, the breath. Slowing down the breath actually directly influences the autonomic nervous system, specifically the parasympathetic system. So when stress and fear is triggered, we are able to manage the stress through our breath. Isn’t that a breath of relief?

A simple practice we can try is the three part yogic breathing:

1. Sit in a seated position or lie down on a mat
2. Place the right hand on the chest or heart and the left hand on the abdomen
3. Inhale deeply where you see your chest and abdomen rising fully like a balloon
4. And exhale where you see your tummy going inwards toward the spine, allowing all the air out of the belly
5. Practice this for 5-10 minutes

After this exercise, you will feel fresh and rejuvenated! But you have to try it to know it.

Watch SneakPeek of JoyScore 4-7-8 Breathing.

Tips to Fall Asleep Naturally

December 4, 2019 by Jennifer Ka

Here are ways to fall asleep naturally:

1. Applying oil to the foot soles is one way to induce sleep according to Ayurveda. It grounds the person and also alleviate psychological imbalances since negative emotions can accumulate at the soles of the feet.

2. Drink a cup of warm milk or almond milk before bed. Warm milk can promote healthy tissues, balance the nervous system, and prepare the body to sleep.

3. Eat a small meal three hours before bedtime. Dinner time should actually be the smallest meal of the day and should be eaten 3 hours before you sleep so it has time to digest. Something warm like hot soup will sit well in the tummy and won’t be heavy before bedtime.

4. Turn off electronics one hour before bed. Have a detox break from your phone and television to give your eyes and body some rest from stimulation. Too much stimulation can cause a lot of stress to the system and lead to unrestful sleep.

5. Build a sleeping routine. Having regular sleeping patterns will naturally signal the body to know when to sleep. Sleeping before 10 PM and waking up before sunrise is ideal for optimum health.

6. Try a guided meditation or yoga nidra before bed. Yoga nidra takes one into deep rest that can be even better than sleep! It helps activate the relaxation response and can improve the function of our endocrine & nervous system.

Prevent and implement new habits so nothing can steal away your beauty sleep! During sleep the whole body is rejuvenated and recharged. If it cannot recharge your batteries will go low and you will eventually burn out. Make proper sleep a much needed priority on your list.

Watch the SneakPeek of JoyScore Visualization Meditation.

Can’t Fall Asleep? This is Why.

December 4, 2019 by Jennifer Ka

Having a hard time falling asleep? Join the club. The National Institute of Health estimates that about 30% of the population has sleeping problems. It is not a surprise with the overwhelming amount of stimulation from phones, television, and constant busyness of the mind to keep our nervous system out of whack.

What are the reasons why we can’t fall asleep at night?

1. Too much caffeine: Coffee is a stimulant and sometimes doesn’t take effect until 4-6 hours later; it also disrupts your circadian rhythm, which throws off your ability to fall asleep at the right time
2. Using technology before bed: Overload of electronics before bed disrupts our circadian rhythms and prevents the sleep hormone melatonin from kicking in so take an hour break before bed with a book, some nice stretches, or meditation instead
3. A heavy dinner or eating too late: Eating too late can wreak havoc not just on your belly but also your circadian rhythms, messing with your internal clock and causing weight gain
4. Stress: There are so many things that can cause us stress including pressure from work, family problems, relationships, financials, and our own health. This could be keeping us awake at night too as we overthink, worry about things are mind is chewing on, and feel fear overcome us. When we are stressed, our sympathetic system is triggered and we are in hyperarousal mode. Stress tends to cause an increase in cortisol levels or stress hormones, signaling the brain to close down certain systems to prepare for flight or fight such as digestive or immune processes. It could also mess with our melatonin levels, causing confusion for our body to when it is the right time to sleep.

Watch the SneakPeak of JoyScore Bedtime Visualization.