Fitness Therapies
Relaxation – Meditation – Rehab – Weight Loss
Practice daily 2-3 times a day or more, all day, any time, anywhere with your breathing. It can reduce stress, anxiety, panics and improve treatment compliance.
- This is to train you mind to listen to you and follow your directions.
- Anytime and anywhere: 2 or 3 times a day for 15 minutes each. Our breathing is automatic, once learned, these steps also become automatic likedriving, typing etc.
- Air is the best natural vitamin: Take 3 breaths in and out through nose slowly and repeat every half an hour.
- Slow down Make sure not breathing more than 10-12 breaths / mt and count 1 to 5 slowly, while breathing out. Can use mantra or prayer. Keep tongue right angle up touching the palate. The idea is to keep the mind busy and focused around breathing. A focused and busy mind is always more relaxed but a free mind can start racing and make us restless.
- Detach from: Everything or anything you see or hear. Stop thinking, planning, criticizing, and judging any person or any situation in the past, present and future.
- Thoughts: will comes and go, it is normal, but do not to follow for extended period of time. If unable to block, then keep repeating above steps for few minutes to 15 minutes.
- Meditation is self-Cleaning: See movies or read book “The Secret.” Apply the formula of intentions and desires to achieve your goals.
- Exercise: 5-6 times a week, 20-30 minutes cardio with weight training or circuit training. Rest one day per week. Rotate exercise plans, every week or every month or every 3 months.
- Nutrition: Before your diet fails you, switch it like exercise plan. Start with Weight Watchers to 6 small meals a day diet to Medifast diet to Jenny Craig’s to South Beach or Atkins etc.
6-7 small meals a day is simple to start: Low carb, low fat, high protein and high fiber diet etc. Two breakfasts of 200 cal each, lunch 300 cal, Snack 200 cal, Dinner 400 cal, Snack 200 cal and optional snack 200 cal. One meal a week eat whatever you want (within medical restrictions). Vitamins: Vitamin B complex Vitamin C 500-1000 MG, Zinc1 Tab, Flax seed Oil 1 Gel capsule, Vitamin E 1 Gel capsule.
References
- Google Meditation from Wikipedia, the free encyclopedia.(multiple regions)
- GGS (Guru Granth Sahib ) Sat (true), Naam (His Name, Vahe )hail). Guru (teacher), Vedas: Om Secret movies or book.
- Yogi Bhajan: Sadhna-communcating with your soul. Sikhnet.Com
- Lauea Olsen at 1-olsen2@northwestern.Edu. “Meditation teachiques are very scientific-not haphazard,” Singh said. ‘In science, you propose a theory and do an experiment. In science of Spirituality, the theory is there is a God. The need to have an experiment at the lab the human body. ‘As we start to think about unity, we learn about people, about life.’
- Singh said, Divinity is having unity within all of us, of different faiths, different cultures. To achieve unity, Science of Spirituality preaches ‘not conversion, but inversion: Initiates are taught to incorporates meditation into the religions they already practice. ‘Prayer is talking to God, meditation is listening to God’
- Yoga breathing (Pranayama, is a method of controlling life energy life through the regulation of breathing); Sit down in yoga position (Sukh-assan and Gain Mudra). Bhatrka Pranayam ; take deep breathe out and touch out completely for 2 TO 5 MIN. Kapal bha Pranaya Air forcefully out, the stomach will go in itself. For 15 min Breathe out and touch your chin to chest and squeeze the stomach completely Hold it for a while then release chin and breathe in slowly for 3-5 min. Udgeeth Paranayam; breathe in deeply and chant “Om.”
Relaxation Tools ~
To sleep a person needs to be relaxed. Anytime we are upset or angry respiration goes up, our stomach produces more acid and the mind races, potentially leading to insomnia plus other disorders.
Breathing Exercise Therapy ~
Principle: While doing yoga or other exercise, the body muscles are initially relaxed and the heart rate and respiration slow down. A person can control their respiration and the opposite will occur, the body and muscles will relax.
Methodology: The breathing exercise can be performed while lying down or sitting up. Before sleep if there is a lot of mind racing present then the body will not be relaxed. Start the breathing exercise as follows:
- While looking at a clock practice slow breathing which includes breathing in and out easily. Try not to take deep breaths.
- Slow your breathing down to assure you are breathing approximately 10 breaths per minute. Continue this for up to 15 minutes or until you feel relaxed.
The breathing exercise helps by diverting the minds attention in feeling the breathing in and out, counting the breaths, and looking at the clock. This can also be done during the day, 2-3 times a day while sitting up. By doing this you pay attention to breathing in and out, counting, looking at the clock, and watching for back posture, which should be 90 degrees.
This breathing exercise can be done at anytime when you are awake: while driving, walking, sitting up, etc. Feel yourself breathing in and out.
Asthma/COPD patients can also use this exercise by purse lip breathing along with the above.
