Shedding Light on your Breath as a Simple Wellness Tool for Families, Businesses, the Community

Featured in the October issue of Clarksville Neighbors and Neighbors of West Ellicott City magazines.

While at my grandson’s baseball game, I heard a parent on the other side say to their pitcher “take a deep breath Todd!” I smiled - thrilled to hear that others know the benefits of breathing, as I share this with my 8-year-old grandson as a pitcher. Helping him to focus on his breathing to compose, before winding up to pitch. And he sure has had a stellar baseball season!

It’s funny and timely that I now share many breathing techniques these last few years with clients on the massage table, or speaking and demonstrating them for my company Optimum Health for Life. As an author, licensed massage therapist and wellness educator over 35 years, keeping abreast of cutting-edge health modalities is key to add value to those I touch, or teach, along with my other 5 G kids!

During the pandemic, and beyond there was much in the media on the 3 M’s. Meditation, massage, and mindfulness, to help neutralize stress and be present. To that I now add breathwork as your breath is always with you, and a powerful way to be calm, and when sprinkled with a little intention, a shift can be felt.

BREATHING TOOLS AND TECHNIQUES:

Box Breathing – taught during Navy Seals targeted training for focus, calm and clarity. Inhale 4, Pause 4, Exhale 4, Pause 4

3-5-8 Tool – Inhale 3, Pause 5, Exhale entirely for 8.

Stim Vn Breathing – my signature breathwork, inhaling into the belly, then lungs, and exhale AHHH, or lips together HMM. For deep sleep, do 5-10x with finger in ear, or under it for profound relaxation by engaging the Vagus nerve.

Alternate Nostril – inhale, close right nostril, exhale/inhale left, close left, exhale, inhale right to calm and strengthen to nervous system.

Sharing these on the Contentment Podcast of the American Institute of Stress is on www.lindapenkala.com to empower your family, community groups, or fellow co-workers. Deep Breathing and Share Away!