In the last several episodes, I’ve talked about the stress inherent in family caregiving. This episode really focuses on relieving that stress using simple breathing techniques to calm the mind and body. Amy Denney, a light therapy stress specialist with certifications in Holy Yoga and trauma-sensitive Holy Yoga, is my guest. She shares her perspective on the value in meditation and deep breathing and guides us through several breathing exercises that can be used just about anywhere to relieve stress, support sleep, lower blood pressure, and aid in digestion.
Resources:

Amy Denney is a light therapy and stress specialist, certified in Holy Yoga and trauma-sensitive Holy Yoga. You can email her at [email protected].
Most recently she is collaborating with Based on Purpose to offer Moving Purpose Affirmations, short audio recordings combining yoga, breathing and scripture-based affirmations. You can find her meditation offerings here: https://www.shinelighttherapy.com/meditations
My favorite Bible verse about being still, Psalm 46:10 https://www.biblegateway.com/passage/?search=Psalm%2046%3A10&version=NIV

Takeaways:

Most of us are shallow breathers who would benefit from deep breathing, as it positively affects the brain and almost every major organ, the heart, lungs and digestive system.
Deep breathing can be used to re-energize or calm the body. Even one belly breath can be beneficial.
Belly breathing can be practiced almost anywhere (in the car, working at the computer, in the doctor’s office, etc.) and uses the diaphragm to more fully inflate and deflate the lungs.
The ratio breath includes inhaling through the nose to a count of 4, holding the breath for count of 7, and exhaling through the nose or mouth for a count of 8.
The box breath is a simple breath technique that may be helpful for children or visual learners. Breathing can be done as you trace the sides of a box drawn on paper or in the air, inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts and holding for 4 counts.
The more you practice this breathing, the more helpful it becomes, day or night.

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