life is full of things that create stress can you think of some things in
stress can you think of some things in
stress can you think of some things in your life that create stress come on
your life that create stress come on
your life that create stress come on raise your hands and this is why I’m
raise your hands and this is why I’m
raise your hands and this is why I’m here to talk to things talk to you about
here to talk to things talk to you about
here to talk to things talk to you about things that create relaxation I’ve been
things that create relaxation I’ve been
things that create relaxation I’ve been teaching people to relax for the past
teaching people to relax for the past
teaching people to relax for the past twelve years through teaching yoga and
twelve years through teaching yoga and
twelve years through teaching yoga and most of my teaching is to people
most of my teaching is to people
most of my teaching is to people becoming studying to become yoga
becoming studying to become yoga
becoming studying to become yoga teachers as you complete our 200 hour
teachers as you complete our 200 hour
teachers as you complete our 200 hour yoga certification course and what I’m
yoga certification course and what I’m
yoga certification course and what I’m going to share with you in the next 200
going to share with you in the next 200
going to share with you in the next 200 breaths is the essence of what I teach
breaths is the essence of what I teach
breaths is the essence of what I teach in the 200 hour course so although it
in the 200 hour course so although it
in the 200 hour course so although it may seem like the path to relaxation is
may seem like the path to relaxation is
may seem like the path to relaxation is by lowering stress I’d like to you to be
by lowering stress I’d like to you to be
by lowering stress I’d like to you to be open to the possibility that the path to
open to the possibility that the path to
open to the possibility that the path to relaxation is by doing things that
relaxation is by doing things that
relaxation is by doing things that increase relaxation in a similar way
increase relaxation in a similar way
increase relaxation in a similar way that defining health is the absence of
that defining health is the absence of
that defining health is the absence of illness limits our ability to become
illness limits our ability to become
illness limits our ability to become healthy or defining happiness is the
healthy or defining happiness is the
healthy or defining happiness is the absence of sadness limits our ability to
absence of sadness limits our ability to
absence of sadness limits our ability to find happiness if we define relaxation
find happiness if we define relaxation
find happiness if we define relaxation as the absence of stress we limit our
as the absence of stress we limit our
as the absence of stress we limit our ability to bring relaxation into our
ability to bring relaxation into our
ability to bring relaxation into our lives there’s more to being healthy than
lives there’s more to being healthy than
lives there’s more to being healthy than simply not being sick there’s more to
simply not being sick there’s more to
simply not being sick there’s more to being happy than not being sad and
being happy than not being sad and
being happy than not being sad and there’s more to relaxing and simply
there’s more to relaxing and simply
there’s more to relaxing and simply lowering stress so instead of one system
lowering stress so instead of one system
lowering stress so instead of one system stress system that goes up and down
stress system that goes up and down
stress system that goes up and down there’s actually two systems that go up
there’s actually two systems that go up
there’s actually two systems that go up and down in tandem we know these as a
and down in tandem we know these as a
and down in tandem we know these as a sympathetic nervous system in the
sympathetic nervous system in the
sympathetic nervous system in the parasympathetic nervous system
parasympathetic nervous system
parasympathetic nervous system sympathetic nervous system often
sympathetic nervous system often
sympathetic nervous system often referred to as fight or flight and this
referred to as fight or flight and this
referred to as fight or flight and this is other accuser term energized and this
is other accuser term energized and this
is other accuser term energized and this is stimulated when we find ourselves in
is stimulated when we find ourselves in
is stimulated when we find ourselves in a stressful situation when we’re moving
a stressful situation when we’re moving
a stressful situation when we’re moving towards a energized state our heart rate
towards a energized state our heart rate
towards a energized state our heart rate goes up respiratory rate goes up and
goes up respiratory rate goes up and
goes up respiratory rate goes up and blood pressure goes up to prepare the
blood pressure goes up to prepare the
blood pressure goes up to prepare the body for acts
body for acts
body for acts perhaps what we’re not as familiar with
perhaps what we’re not as familiar with
perhaps what we’re not as familiar with though is that in order to do this the
though is that in order to do this the
though is that in order to do this the body diverts energy away from our
body diverts energy away from our
body diverts energy away from our digestive immune and cognitive functions
digestive immune and cognitive functions
digestive immune and cognitive functions which all decrease the other system the
which all decrease the other system the
which all decrease the other system the parasympathetic nervous system often
parasympathetic nervous system often
parasympathetic nervous system often referred to as rest or digest
referred to as rest or digest
referred to as rest or digest I like these term relaxation and this is
I like these term relaxation and this is
I like these term relaxation and this is stimulated when we feel safe and
stimulated when we feel safe and
stimulated when we feel safe and comfortable when we’re moving towards a
comfortable when we’re moving towards a
comfortable when we’re moving towards a relaxed state the heart rate goes down
relaxed state the heart rate goes down
relaxed state the heart rate goes down and blood pressure goes down while the
and blood pressure goes down while the
and blood pressure goes down while the digestive immune and cognitive functions
digestive immune and cognitive functions
digestive immune and cognitive functions all increase so we can stimulate this
all increase so we can stimulate this
all increase so we can stimulate this relaxed state we can stimulate this
relaxed state we can stimulate this
relaxed state we can stimulate this energized Inked we can stimulate the
energized Inked we can stimulate the
energized Inked we can stimulate the parasympathetic nervous system we can
parasympathetic nervous system we can
parasympathetic nervous system we can stimulate the sympathetic nervous system
stimulate the sympathetic nervous system
stimulate the sympathetic nervous system we’re not taught this in school I know I
we’re not taught this in school I know I
we’re not taught this in school I know I was not taught this I was taught that
was not taught this I was taught that
was not taught this I was taught that the autonomic nervous system was
the autonomic nervous system was
the autonomic nervous system was autonomous that it could not be
autonomous that it could not be
autonomous that it could not be controlled well it may be literally true
controlled well it may be literally true
controlled well it may be literally true we cannot tell our heart rate to go down
we cannot tell our heart rate to go down
we cannot tell our heart rate to go down cannot tell my heartbeat to go faster
cannot tell my heartbeat to go faster
cannot tell my heartbeat to go faster but I can’t influence and direct the
but I can’t influence and direct the
but I can’t influence and direct the autonomic nervous system by choosing
autonomic nervous system by choosing
autonomic nervous system by choosing activities that stimulate this
activities that stimulate this
activities that stimulate this relaxation state or choosing activities
relaxation state or choosing activities
relaxation state or choosing activities that stimulate this energized state we
that stimulate this energized state we
that stimulate this energized state we do it all the time whether we’re aware
do it all the time whether we’re aware
do it all the time whether we’re aware of it or not so let’s do an experiment
of it or not so let’s do an experiment
of it or not so let’s do an experiment and see if we can stimulate this energy
and see if we can stimulate this energy
and see if we can stimulate this energy State
State
State [Music]
can you feel this shift towards an
can you feel this shift towards an energized state right so if I’m able to
energized state right so if I’m able to
energized state right so if I’m able to make a choice and stimulate your
make a choice and stimulate your
make a choice and stimulate your energized response imagine the choices
energized response imagine the choices
energized response imagine the choices you can make to stimulate your energized
you can make to stimulate your energized
you can make to stimulate your energized response what are some other things that
response what are some other things that
response what are some other things that create stress in our life that stimulate
create stress in our life that stimulate
create stress in our life that stimulate this energized response what are some
this energized response what are some
this energized response what are some things that may keep you up at night or
things that may keep you up at night or
things that may keep you up at night or the other things that create stress in
the other things that create stress in
the other things that create stress in your life perhaps it’s small things like
your life perhaps it’s small things like
your life perhaps it’s small things like waking up to an alarm clock or feeling a
waking up to an alarm clock or feeling a
waking up to an alarm clock or feeling a sense of rush or urgency as you get
sense of rush or urgency as you get
sense of rush or urgency as you get ready and drive to work perhaps it’s an
ready and drive to work perhaps it’s an
ready and drive to work perhaps it’s an extra project or – or deadline that’s
extra project or – or deadline that’s
extra project or – or deadline that’s coming perhaps it’s some relationship
coming perhaps it’s some relationship
coming perhaps it’s some relationship challenges that you have that are
challenges that you have that are
challenges that you have that are causing some stress in your life it’s
causing some stress in your life it’s
causing some stress in your life it’s great that we can have this energized
great that we can have this energized
great that we can have this energized response in the body because otherwise
response in the body because otherwise
response in the body because otherwise we’d never get anything done but it’s
we’d never get anything done but it’s
we’d never get anything done but it’s not healthy to be stimulated all the
not healthy to be stimulated all the
not healthy to be stimulated all the time with chronic stress in fact it’s
time with chronic stress in fact it’s
time with chronic stress in fact it’s very very unhealthy
very very unhealthy
very very unhealthy statistics show that 75 to 90% of
statistics show that 75 to 90% of
statistics show that 75 to 90% of doctor’s visits are for stress-related
doctor’s visits are for stress-related
doctor’s visits are for stress-related reasons so that’s 90% of the times that
reasons so that’s 90% of the times that
reasons so that’s 90% of the times that we go to the doctor because we’re in a
we go to the doctor because we’re in a
we go to the doctor because we’re in a stress State were stimulated and would
stress State were stimulated and would
stress State were stimulated and would cause these challenges with our health
cause these challenges with our health
cause these challenges with our health so we need some ways to stimulate this
so we need some ways to stimulate this
so we need some ways to stimulate this relaxation response and bring relaxation
relaxation response and bring relaxation
relaxation response and bring relaxation into our body
that’s better right relaxing music will
that’s better right relaxing music will often stimulate this relaxation response
often stimulate this relaxation response
often stimulate this relaxation response there’s many other things that can
there’s many other things that can
there’s many other things that can stimulate this relaxation response in
stimulate this relaxation response in
stimulate this relaxation response in the body taking a warm bath mindfulness
the body taking a warm bath mindfulness
the body taking a warm bath mindfulness meditation journaling guided imagery
meditation journaling guided imagery
meditation journaling guided imagery practicing yoga getting massage taking a
practicing yoga getting massage taking a
practicing yoga getting massage taking a walk breathing the fresh air
walk breathing the fresh air
walk breathing the fresh air drinking herbal tea hopefully well we
drinking herbal tea hopefully well we
drinking herbal tea hopefully well we all have a few things in our life that
all have a few things in our life that
all have a few things in our life that can stimulate this relaxation response
what I’d like to share with you now are
what I’d like to share with you now are two simple breathing techniques that
two simple breathing techniques that
two simple breathing techniques that stimulate this relaxation response
stimulate this relaxation response
stimulate this relaxation response I call them breathing techniques but
I call them breathing techniques but
I call them breathing techniques but really they’re relaxation techniques how
really they’re relaxation techniques how
really they’re relaxation techniques how perhaps we could even call them
perhaps we could even call them
perhaps we could even call them connection techniques because they allow
connection techniques because they allow
connection techniques because they allow us to connect with the deeper part of
us to connect with the deeper part of
us to connect with the deeper part of ourselves in those times when we start
ourselves in those times when we start
ourselves in those times when we start to get pulled away from stress by stress
to get pulled away from stress by stress
to get pulled away from stress by stress so if you will we could all stand up
so if you will we could all stand up
so if you will we could all stand up we’re just going to be up for one or two
we’re just going to be up for one or two
we’re just going to be up for one or two minutes breathing maybe 12 breaths
minutes breathing maybe 12 breaths
minutes breathing maybe 12 breaths together it’s so simple and yet so
together it’s so simple and yet so
together it’s so simple and yet so powerful of of all the things that I
powerful of of all the things that I
powerful of of all the things that I teach in the 200 hour course this these
teach in the 200 hour course this these
teach in the 200 hour course this these two minutes are the most important thing
two minutes are the most important thing
two minutes are the most important thing that I share with people and that’s why
that I share with people and that’s why
that I share with people and that’s why I wanted to share with you with you
I wanted to share with you with you
I wanted to share with you with you today so the first thing we’re going to
today so the first thing we’re going to
today so the first thing we’re going to do is breathe with our belly the idea is
do is breathe with our belly the idea is
do is breathe with our belly the idea is when we breathe with our belly it
when we breathe with our belly it
when we breathe with our belly it stimulates this relaxation response it
stimulates this relaxation response it
stimulates this relaxation response it stimulates the parasympathetic nervous
stimulates the parasympathetic nervous
stimulates the parasympathetic nervous system when we breathe and we breathe
system when we breathe and we breathe
system when we breathe and we breathe with our and our chest moves it
with our and our chest moves it
with our and our chest moves it stimulates the energized response so we
stimulates the energized response so we
stimulates the energized response so we can bring our hands on our belly one or
can bring our hands on our belly one or
can bring our hands on our belly one or both hands just going to take five
both hands just going to take five
both hands just going to take five breaths we can inhale the belly out and
breaths we can inhale the belly out and
breaths we can inhale the belly out and exhale the billion inhale push the belly
exhale the billion inhale push the belly
exhale the billion inhale push the belly out and exhale the belly in
out and exhale the belly in
out and exhale the belly in a couple more times inhale belly ow and
a couple more times inhale belly ow and
a couple more times inhale belly ow and exhale belly in inhale belly ow exhale
exhale belly in inhale belly ow exhale
exhale belly in inhale belly ow exhale belly in one more time on your own
so again when we breathe in our really
so again when we breathe in our really moves it stimulates relaxation response
moves it stimulates relaxation response
moves it stimulates relaxation response the other way we can stimulate the
the other way we can stimulate the
the other way we can stimulate the relaxation was response with our breath
relaxation was response with our breath
relaxation was response with our breath is by exhaling so every exhale we
is by exhaling so every exhale we
is by exhaling so every exhale we stimulate this parasympathetic nervous
stimulate this parasympathetic nervous
stimulate this parasympathetic nervous system in every inhale we stimulate the
system in every inhale we stimulate the
system in every inhale we stimulate the energized response so we’re going to do
energized response so we’re going to do
energized response so we’re going to do what I call the extended exhale and
what I call the extended exhale and
what I call the extended exhale and exhale for a longer period of time than
exhale for a longer period of time than
exhale for a longer period of time than the inhale the same amount of air is
the inhale the same amount of air is
the inhale the same amount of air is coming in and out otherwise we wouldn’t
coming in and out otherwise we wouldn’t
coming in and out otherwise we wouldn’t be able to do it very long but we’re
be able to do it very long but we’re
be able to do it very long but we’re going to exhale more slowly so we’re
going to exhale more slowly so we’re
going to exhale more slowly so we’re going to exhale for a longer period of
going to exhale for a longer period of
going to exhale for a longer period of time so going to inhale for a count of 3
time so going to inhale for a count of 3
time so going to inhale for a count of 3 and exhale for a count of 6 so standing
and exhale for a count of 6 so standing
and exhale for a count of 6 so standing tall heart open shoulders back you can
tall heart open shoulders back you can
tall heart open shoulders back you can have the hand on your belly or not
have the hand on your belly or not
have the hand on your belly or not either way can close the eyes if you’d
either way can close the eyes if you’d
either way can close the eyes if you’d like I’m just going to inhale 1 2 3 and
like I’m just going to inhale 1 2 3 and
like I’m just going to inhale 1 2 3 and exhale 1 2 3 4 5 6
exhale 1 2 3 4 5 6
exhale 1 2 3 4 5 6 inhale 1 2 3 exhale 1 2 3 4 5 6 inhale 1
inhale 1 2 3 exhale 1 2 3 4 5 6 inhale 1
inhale 1 2 3 exhale 1 2 3 4 5 6 inhale 1 2 3 exhale 1 2 3 4 5 6 inhale 1 2 3
2 3 exhale 1 2 3 4 5 6 inhale 1 2 3
2 3 exhale 1 2 3 4 5 6 inhale 1 2 3 exhale 1 2 3 4 5 6 and one more on your
exhale 1 2 3 4 5 6 and one more on your
exhale 1 2 3 4 5 6 and one more on your own
just take a moment and check in with
just take a moment and check in with your state are we moving towards a
your state are we moving towards a
your state are we moving towards a relaxation state or moving moving
relaxation state or moving moving
relaxation state or moving moving towards an energized state we can all
towards an energized state we can all
towards an energized state we can all sit down thank you so much for taking a
sit down thank you so much for taking a
sit down thank you so much for taking a moment to share the breath with each of
moment to share the breath with each of
moment to share the breath with each of us today
the core teaching of yoga is that when
the core teaching of yoga is that when we quiet the mind we can act from a
we quiet the mind we can act from a
we quiet the mind we can act from a place more connected to our heart not
place more connected to our heart not
place more connected to our heart not only are we more connected to the heart
only are we more connected to the heart
only are we more connected to the heart but the cognitive ability of the brain
but the cognitive ability of the brain
but the cognitive ability of the brain increases when we’re in this quiet state
increases when we’re in this quiet state
increases when we’re in this quiet state it’s like the mind is not concerned with
it’s like the mind is not concerned with
it’s like the mind is not concerned with the concern of survival and we can see
the concern of survival and we can see
the concern of survival and we can see connections instead of divisions and
connections instead of divisions and
connections instead of divisions and solutions instead of problems and love
solutions instead of problems and love
solutions instead of problems and love instead of fear doing this simple
instead of fear doing this simple
instead of fear doing this simple relaxation technique can bring us one
relaxation technique can bring us one
relaxation technique can bring us one step closer towards quieting the mind
step closer towards quieting the mind
step closer towards quieting the mind when we find ourselves moving in the
when we find ourselves moving in the
when we find ourselves moving in the other direction moving towards an
other direction moving towards an
other direction moving towards an energized state remember it decreases a
energized state remember it decreases a
energized state remember it decreases a cognitive ability and it increases our
cognitive ability and it increases our
cognitive ability and it increases our primal reactions and in most of our
primal reactions and in most of our
primal reactions and in most of our modern-day stress situations this is
modern-day stress situations this is
modern-day stress situations this is where we get into trouble the part of
where we get into trouble the part of
where we get into trouble the part of the brain responsible for self-control
the brain responsible for self-control
the brain responsible for self-control is compromised our instincts go
is compromised our instincts go
is compromised our instincts go unchecked and the rational thought
unchecked and the rational thought
unchecked and the rational thought process nearly ceases we go into a state
process nearly ceases we go into a state
process nearly ceases we go into a state of total reactivity where the primal
of total reactivity where the primal
of total reactivity where the primal part of the brain will do just about
part of the brain will do just about
part of the brain will do just about anything to change a situation and this
anything to change a situation and this
anything to change a situation and this is where I believe we find ourselves at
is where I believe we find ourselves at
is where I believe we find ourselves at some of the most important tipping
some of the most important tipping
some of the most important tipping points in our lives we find ourselves in
points in our lives we find ourselves in
points in our lives we find ourselves in challenging situations with the least
challenging situations with the least
challenging situations with the least support from our brains when we need the
support from our brains when we need the
support from our brains when we need the most creative and thoughtful solutions
most creative and thoughtful solutions
most creative and thoughtful solutions we actually get the opposite we get our
we actually get the opposite we get our
we actually get the opposite we get our instinctual survival reactions and these
instinctual survival reactions and these
instinctual survival reactions and these reactions will often make the situation
reactions will often make the situation
reactions will often make the situation even worse I’m sure each of you can
even worse I’m sure each of you can
even worse I’m sure each of you can think of some moments in your life when
think of some moments in your life when
think of some moments in your life when you were in this state and said things
you were in this state and said things
you were in this state and said things you did not mean
you did not mean
you did not mean and made choices you later regretted
and made choices you later regretted
and made choices you later regretted it’s in these moments when we need a way
it’s in these moments when we need a way
it’s in these moments when we need a way to change our state from a sympathetic
to change our state from a sympathetic
to change our state from a sympathetic stress state to a parasympathetic
stress state to a parasympathetic
stress state to a parasympathetic relaxed state because when we shift
relaxed state because when we shift
relaxed state because when we shift towards a relaxed state we regain the
towards a relaxed state we regain the
towards a relaxed state we regain the cognitive ability of the brain and we
cognitive ability of the brain and we
cognitive ability of the brain and we regain the connection to our heart and
regain the connection to our heart and
regain the connection to our heart and instead of escalating the situation we
instead of escalating the situation we
instead of escalating the situation we can de-escalate the situation as we find
can de-escalate the situation as we find
can de-escalate the situation as we find solutions from a place of calm from a
solutions from a place of calm from a
solutions from a place of calm from a place of connection thank you
place of connection thank you
place of connection thank you [Applause]
”
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