Benefits of Breathing Exercises

Breath = Life⁠ 🌱
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We must breathe to live, we must also breathe for our physical & mental well-being. Being conscious about the way in which we breathe can change everything. Take a moment today to take a few deep breaths for your health 😊😯
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Inhaling slowly & deeply through your nose. Opening the mouth and letting the breath go, along with any stress or anxieties that are keeping you from living your best life. Do this a few more times and feel everything external melt away, while also noticing that your internal self is relaxing and letting go 🙌🏽
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Any time you feel stress, anxiety, fear, anger or frustration grip you with all of it’s might come back to your breath and find balance and relief ✨
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Breathe…

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

4-4 Breathing Exercise Tutorial

Learn how to do the 4-4 Breathing Exercise in this short tutorial. Breathwork can greatly reduce stress & anxiety in a minute or less. Learn how to calm the mind and live a happier & healthier life with YogiNest. Stay tuned for my top breathing exercises over the next few weeks and subscribe to our YouTube channel for more tutorials. 

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Breathwork 101

What is breathwork? In this quick video I share a brief description of what breathwork is, why I love it, and how it can change your life. You can reduce stress & anxiety in a minute or less with simple breathwork exercises. Stay tuned for my top 3 breathing exercises over the next few weeks and subscribe to our YouTube channel for detailed tutorials.

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

4-4 Breathing Exercise

This is breathing technique #1 of the breathing series we’re doing over the next few weeks. It’s called 4-4 Breathing. You’ll be inhaling & exhaling, both for the count of 4. This is the 1st technique I teach new clients. It’s easy, quick to learn & you can do it anywhere. It’s great for beginners & experienced practitioners. Breathing techniques can help you connect body + mind. They are part of my yoga, meditation & mindfulness classes. They’re GREAT for stress, bring oxygen into the body, can help you heal & teach you so much about yourself, emotionally & physically.  ⁠

⁠HOW: I’ve posted a tutorial on IGTV & YouTube.

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Before you begin this breathing meditation start by taking a nice, long, slow, deep breath in through your nose. On your exhale, open your mouth and let it go. Let your exhale be audible, the sound you would make if you were fogging up a window, mirror, or a pair of glasses. A gentle sigh works too, or let it be as loud as you’d like. If you’re in a crowd I’d still like you to do this but it can be quiet, I promise no one will even notice. If it’s accessible to you, you may place your hands on your belly, on your heart, or one hand on your belly and one hand on your heart. It will be nice to feel your breath under your hands, and allows you to move deeper inside of yourself, amplifying the experience. You’ll still get the same benefits if this is not available to you at the moment. As with the placement of your hands, if it’s accessible to you, you may now close your eyes. Whether or not you’re closing your eyes, make sure the face & jaw is relaxed. We hold a lot of stress & tension in our jaws by clenching the jaw together. You may open and close the mouth a few times here, then let the tongue rest gently between the bottom teeth. Allow your shoulders to melt down away from your ears, giving your neck lots of space to release & relax. Then begin your counting exercise.

Inhaling & exhaling through your nose. Let the inhales & exhales be slow & long. Filling the entire space between your bellybutton & collarbones.⁠

Inhale – Counting slowly… 1, 2, 3, 4. Remember 1 mississippi, 2 mississippi. ⁠

Exhale… 1, 2, 3, 4⁠

Inhale… 1, 2, 3, 4⁠

Exhale… 1, 2, 3, 4⁠

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 30-60 seconds. You can set a timer on your phone. The longer and more often you do this exercise the more you’ll feel the benefits, but I can tell you from experience that if you’re in a very stressful situation, or you’re having a panic attack, doing 1 solid round will definitely make you feel less stressed out & less anxious. You’ll feel your heart rate decrease, blood pressure will lower, your physical body will feel less tense, your thoughts will slow down. You’ll be pulling yourself out of the fight-or-flight response and into the parasympathetic response, which is much better for your general health & well-being.

⁠You can do this lying down, before or after yoga or exercise, sitting on the couch, in your car, on a walk, at work, anywhere. Breathing techniques are helpful in a pinch; during stressful situations, heavy traffic, when you can’t sleep or are feeling anxious. ⁠

⁠NOTE: Not all breathing techniques should be done while driving but the 3 that I’m providing over the next few weeks should be fine. If you find yourself becoming too relaxed, lightheaded, or distracted avoid using them while driving.   ⁠

⁠⁠BENEFITS:⁠

*Improve mental & physical well-being⁠

*Promotes deep relaxation ⁠

*Improves emotional state⁠

*Reduce stress & anxiety levels⁠

*Can boost immunity⁠

*Can help you process emotions & heal emotional pain, grief & trauma⁠

*Can reduce the symptoms of chronic pain, depression & PTSD⁠

*Help you work through anger issues⁠

*Can reduce the symptoms of the emotional effects of illness⁠

*Improves energy levels⁠

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @jessicaczarneckiphoto

Daring to be Vulnerable

YogiNest is about to get REAL! If you couldn’t tell already YogiNest has gone through some major changes in 2020. There’s a good reason for that. That reason is me & my responsibility to share my story. I’ve learned so much since I started YogiNest. One of those things is that people are hiding their traumas. People are hiding everything related to mental health. We did that, as a culture, we made it unsafe to talk about, and I just won’t have it anymore! It took me a long time to stop hiding my traumas. It was terrifying, and even when I did start sharing my traumas I only shared them with my therapist. It was a good start but I was still so scared and ashamed of my story that I never fully opened up to anyone in my life. I was scared they would think of me differently, or think I was weird, or that something was wrong with me. When I started sharing my story with my therapist it was the most painful experience of my life, but then something magical happened…I felt free for the first time in my life! LIBERATED! It took a long time to start opening up to others, but I did, baby steps. Now, with my practice, people are opening up to me, and I’m holding space for them. I even share my story when I feel it might help, and let me tell you something, it opens doors I didn’t even know existed. We’re meant to share stories, even the bad ones, it’s part of being human. The human connection includes not only the good but also the bad, the dark corners and crevices of our life, and we all have them. So I’m going to get even more vulnerable, because of what I’m seeing in my sessions, I’m going to start sharing my story here. It’s going to be hard, scary, sometimes painful, and sometimes liberating, but I know for sure that it will help…even if it’s just one person. So buckle up because things are going to get weird. From this point forward YogiNest is all about vulnerability, sharing my story, and how you can heal from trauma through Yoga + Mindfulness techniques. Stay tuned, or walk away now, hahaha, cause it’s gonna get real!

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @heidizumbrun  

Benefits of Breathing Techniques

Over the next few weeks I’m going to be sharing my top 3 breathing techniques. I teach all 3 of these to my new clients. They are easy, accessible & actionable. I think they’re great for beginners & advanced students alike. You don’t have to have any special skills to do these techniques, you just need to know how to breath & I think you’ve probably got that one figured out since you’re reading this. You can do them anywhere & anytime, just like how you’re breathing wherever you are right now. That’s how simple this is. I love doing these breathing techniques lying down but I find they’re very helpful in a pinch; during stressful situations, heavy traffic, when I can’t sleep & when I’m feeling anxious. Breathwork is MAGIC! Keep an eye out for these techniques, they’ll be posted one-by-one over the next few weeks. I’ve added some benefits below.  

→ Improve mental & physical well-being

→ Promotes deep relaxation 

→ Improves emotional state

→ Reduce stress & anxiety levels

→ Can boost immunity

→ Can help you process emotions & heal emotional pain, grief & trauma

→ Can reduce the symptoms of chronic pain, depression & PTSD

→ Help you work through anger issues

→ Can reduce the symptoms of the emotional effects of illness

→ Improves energy levels

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @jessicaczarneckiphoto