The scent of heaven on earth

I'm supposed to be doing something else right now, but I must take a moment to share the exquisite experience I'm enjoying as I sit here in my home office. The scent of VedAroma geranium essential oil is subtly permeating my home, lifting my spirits, freshening the air and giving me a boost of blissful energy.

I'm fascinated by the therapeutic properties of essential oils. Dr. Rosie Geelvink, one of the developers of the VedAroma products, says, "These very powerful substances are absorbed through cell membranes, cross the blood-brain barrier, and bind to specific receptors in the brain. Essential oils uplift, calm, revitalize, inspire, and improve appetite, digestion, sleep, memory, creativity, self confidence, and bliss."

Pure essential oils are antibacterial and antiviral; The scent can help boost your immunity, and a few drops added to unscented natural cleaners can help purify your home. VedAroma therapeutic essential oils are pure, organic, and produced without chemicals or high heat which damage the therapeutic qualities of essential oils. Because they are absorbed immediately through the cell membranes, it's important to only use organic, pure oils—not perfumes which have potentially harmful ingredients.

I've sniffed a lot of essential oils... I can't pass an essential oils section in a store without stopping to take a whiff. I've found some—even other organic brands with many good properties—to be less than satisfying, with an "unripe" or a harsh scent. With VedAroma, each one I try becomes my new favorite, every one is utterly nourishing. I especially love the blends Morning Fresh and Peaceful Night.

Check out this interesting article, or see www.vedaroma.com to read more about the properties of specific essential oils. To order, call Maharishi Ayurveda Products at 800-255-8332. (Please mention my referral code VEDAROMA5. I earn a small amount, which I donate to good causes in my local area. Thank you!)

The purchase of VedAroma oils supports the small organic farms worldwide that supply these precious medicinal flowers and herbs. Proceeds also support several thousand traditional Vedic pandits in India who are dedicated to creating world peace for all of us. Nice to know!

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Celebrating 25 Years of Nia: A Conversation With Fitness Pioneer Carlos Rosas

This article by Anne Lowry, Black Belt Nia Instructor, and Ondine Constable, Green Belt Nia Instructor, was originally published in New Life Journal, Spring 2009.

In 1983, Carlos Rosas and Debbie Rosas created the Nia Technique, an internationally acclaimed “body-mind-spirit movement and lifestyle practice”. They have presented at such leading conventions as The National Wellness Conference, Sound Healers Conference, the Science of Consciousness Conference, and currently sponsor Inner IDEA, an association of holistic fitness professionals. Carlos and Debbie continue to develop training programs for more than 2,000 certified Nia Instructors in 37 countries.

Last November, Carlos led two advanced Nia teacher trainings in Black Mountain, NC, attended by Nia Teachers from around the world. Anne Lowry and Ondine Constable interviewed Carlos for New Life Journal.

A&O: You define Nia as "body-mind-spirit" fitness, rather than "mind-body" fitness. Please explain.

Carlos: [Mind-body fitness] invites people to be inward instead of being so outwardly concentrated. Nia is a "body-mind-spirit" practice—spirit stands for all that is unique and different to each person.

"Body-mind-spirit" also includes emotion. When it's mind-body it tends to be dualistic. Spirit breaks the dualism. To us, the word mind means using your mental faculties as much as your physical faculties. In Nia, just as we are for body relaxation, we're for mental relaxation. Instead of saying “be mindful," I'd rather say "be aware of your body, be sensitive." The practice of Nia has some qualities that are like mind-body programs, but it’s truly more expansive.

A&O: Can you suggest any Nia principles that people can apply in their current exercise routine?

Carlos: Whatever people do, most likely there's some kind of rhythm or cycle that they can pay attention to, instead of mental busy-ness. When the mind is brought to the attention of a cycle, the mind relaxes. When the mind relaxes you get fit in such a way that the body releases certain hormones, loosens up the joints, the brain waves change, etc. That’s an aspect of living meditation.

A&O: What are some examples of cycles?

Carlos: It depends on the sport. If someone is running, they can count their steps or every time their hand comes to the front, every 10 for example—“1 and 2 and...” then they step on 10 again—or rowing or working on a machine. There is a cycle—a beginning, middle and end—and then the mind comes back to the beginning. When the caring of your body is present, it happens.

A&O: Would you say that people who’ve mastered the techniques of their particular sport are doing Nia without even knowing it?

Carlos: That aspect of Nia, yes. The awareness of cycles and the way that they focus. All Olympic athletes do it. They go into the zone, an altered state of consciousness. They focus, and they count their strides. Any activity where you put your mind on something like that will do it.

A&O: Anything you'd like to say about Nia’s 25th anniversary and its future?

Carlos: The 25th anniversary has given people an opportunity to say "wow, Nia has been around a long time," and there's a new appreciation of what's been accomplished. What I see for the future has to do with creating a new educational program so (that) Nia is more openly seen in the mainstream.

A&O: What changes do you observe that are a natural part of healthy aging?

Carlos: I am 56 years old. The energy reservoir of my body is very different from when I was 40, when I was 30, when I was 20. I pay attention to that and say, okay, now that my body is here, what do I need to do differently so that the youthfulness returns. Part of that is learning to be more efficient—through the efficiency of movement, of how I eat, of living in a meditative state. So while [I am] older and some things feel different, at the same time I have twice as much energy at this age than I would have if I’d continued to stay status quo. I find I can be very productive, I can be highly energy efficient. I’m not following the [common] approach, like okay, I’m going to take it easy, or I guess I need to eat less. I’ve had to explore before I came to this [understanding].

I don't have a formula. I couldn't say to someone "you're 56 so do these things." But I do know that Nia has really helped me, a lot.

It's not that I want to be young again, I just want to feel youthful. I'd rather have my joints loose and relaxed than have body definition. I'd rather be flexible than have body definition or be super strong. With the flexibility, and the mobility which comes from the joints, then I can build around that. And of course I want my body to be agile.

When I was 45, my sense of balance was already off. Then doing these things that I am doing now, it has come back. Have you noticed when you watch someone after a certain age when they get up, the first step is a little off to the side. Or they want to go upstairs and they reach for the banister right away, or they want to go down and they stop to look down. Those are things to pay attention to.

My body is a chemical plant. I've come full circle to where I can see how my emotions and my thoughts affect my chemistry. I'm interested in how (things) affect me chemically because that translates into energy. Food is my main source of chemistry. A lot goes into that... And meditation is most powerful. It’s a great balancer.

For more information, see the Nia Technique Book by Carlos Rosas and Debbie Rosas, and also visit www.NiaNow.com.

As of October 2009, Carlos now goes by the name Carlos AyaRosas.

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Autumn is soup season

As seasons change, you might notice your body making changes too. Here in Western North Carolina, fall came with the honking of geese, a deluge of rains followed by glorious, cool, sunny days, cascading leaves, and darker, sleepier mornings. And the subtle aching of my hip joints... (continue)

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Exercise and Ayurveda - Coaching from the ancient ‘Science of Life’

The topic of ayurveda brings to mind herbal medicine. Yet the healthcare system from the Vedic Tradition of India is amazingly comprehensive and addresses the mind and body, not as a collection of parts, but as a holistic system integrated with our environment. Ayurveda includes diet, daily and seasonal routines, development of consciousness, exercise, and yes, herbs.

Here are some ayurvedic principles to help you enjoy the best results from exercise—and if you hate to workout, you might discover why!

According to ayurveda, all natural systems, including our bodies, are regulated by three functional principles called doshas—Vata, Pitta, and Kapha. Regarding our bodies, doshas can be understood as biological intelligence: Vata governs bodily functions concerning movement; Pitta deals with heat, metabolism and energy production; Kapha governs fluid balance and physical structure such as fat, tissue and muscle. Ayurveda’s goal is to prevent disorder (disease) by maintaining balance in our doshas.

We are each born with a predominance of one or two doshas. (I’m a Pitta Vata—more on that later.) Knowing your body type helps you understand your strengths and avoid imbalances.

This is particularly important regarding exercise. Vatas tend to have a slight frame, are quick in mind and body, but lack stamina. Pittas are medium-build, competitive, and heat up easily. Kaphas are sturdy, strong, slower, but have endurance. Kaphas do well in weight lifting, rowing, power walking and distance running. Vatas excel in sports requiring balance and coordination such as gymnastics, yoga, martial arts, or dance. Pittas who run at high noon may come back to the office red hot and cranky. They’d be better off swimming, or running in the cool of the morning.

The doshas are strongest at different times of day. You’ll feel best if you schedule accordingly. Kapha time, 6:00 to 10:00 a.m., is best for exercising (remember, fat, tissues and muscles). Pitta (heat) dominates from 10:00 to 2:00. Digestive fire is strongest at noon so lunch should be the main meal. Vata period from 2:00 to 6:00 is best for mental focus. The cycle repeats at night —a walk after dinner (Kapha, part II) balances all doshas, aids digestion, reduces heaviness, yet is not too stimulating before sleep.

"Exercise increases mind-body coordination,’ says Dr. Nancy Lonsdorf*, physician and ayurvedic expert. “Disease occurs when the body loses contact with the underlying intelligence responsible for its maintenance and repair. Exercise... is valuable in maintaining contact of the physiology with biological intelligence." She adds, “Exercise increases circulation which, among other benefits, is key for the body’s natural internal cleansing processes.”

For fitness training, ayurveda advises us to use 50% of our capacity and conserve the other half. This builds stamina gradually, without stress. Exercise should recharge our battery, not deplete it. Kaphas have a greater capacity—and need—for intense exercise than Vatas or Pittas. For everyone, Kapha time supports a more vigorous workout.

Dr. Rainer Picha, cardiologist and Director of Maharishi College of Vedic Medicine in Holland, says low-intensity exercise metabolizes fat most efficiently. High exertion demands access to the body’s fast food—carbohydrates—but more energy is stored in fat. To develop stamina or get rid of a spare tank of slow-burning fuel (aka fat), do low-intensity workouts daily. (Not no-intensity—whatever your 50% happens to be.) Says Dr. Picha, “Over-performing can harm your body,” leading to imbalance, injury and cardiovascular stress.

Like a sports car, our bodies run on fuel. To avoid breaking down on the highway of life, eat good quality food. A wonderful ayurvedic cookbook, Heaven’s Banquet,** contains easy-to-understand explanations of ayurveda, doshas, great recipes, and it’s fun to read.

I’m a Pitta Vata. As a kid I hated gym class, which emphasized strength, endurance and contact sports. I loathed getting sweaty in the middle of the day. Do you see the problem? Gym was out of sync with my doshas! My natural strengths are coordination and movement. Now at 45, I thrive on Nia, dance, yoga and hiking. I’ve never been healthier or more active.

Fitness tips from Maharishi Ayurveda Council of Physicians:

• Give yourself an ayurvedic oil massage in the morning before exercise to tone muscles, aid circulation, and help prevent injury.
• As long as you feel energized and blissful while exercising you’re in a safe cardiovascular zone.
• Signs of overexertion: Sweating on the forehead or tip of the nose—It's fine to sweat elsewhere; Difficulty breathing through the nose—If you have to open your mouth to gulp air, your heart is stressed, the circulation system is taxed, and the coordination of heart and lungs is disturbed. Stop immediately.
  

See www.MAPI.com and search “exercise”.

* Nancy Lonsdorf, MD, is Adjunct Professor of Research at Maharishi University of Management, Department of Physiology, which offers a Pre-Med program, and is developing an integrative medical college, including training in ayurveda. See www.mum.edu/premed

**Heaven’s Banquet, Ayurvedic cookbook by Miriam Hospodar, available at Amazon or through local bookstores.

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Cooking an Ayurvedic Meal at Home

If you have an organized kitchen and your ingredients handy, cooking an ayurvedic meal can be simple and fun, taking about 15 minutes to prepare and 20-25 minutes to cook. (read more of this article from Maharishi Ayurveda Products)

Also, see my crockpot blog for easy recipes based on principles of Ayurveda, the ancient science of healthy living.

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Barefoot conditioning—Getting in touch with your “hands that touch the earth”

Decades ago, I was lying on my dorm room floor, staring in astonishment at the bare feet of my friend Elspeth, who stood in the doorway. Much of her childhood took place on the beaches of Australia, unfettered by shoes. I was experiencing a revelation, a vision of the perfect specimen of healthy feet. No corns, red pressure points, or tormented toes. Who knew?!

Now as a teacher of the Nia Fitness Technique, I find bare feet even more fascinating. Feet are meant to move freely, like hands. They communicate with us through sensation, the voice of pleasure and pain, asking us to pay attention and make adjustments. Together with the legs, feet provide the foundation for the architecture of our bodies.

And like a building, a weak foundation causes problems throughout the entire structure.

Clinical evidence suggests going barefoot strengthens our feet by allowing them to move the way they were designed. International fitness educator Stacey Lei Krauss states “Barefoot training allows freedom of the toes so they can fully extend, flex and grip. This movement enhances stability in the joints of the foot, which is transferred through the ankle, leg, knees and hip.”*

Not only is walking barefoot good for the feet, but evidence suggests wearing shoes weakens the feet, leading to other problems. According to Nike research running injuries, sprains, bunions, hammer toes, shin splints and plantar fasciitis are almost non-existent in barefoot populations, said Ms. Krauss, a Nike Elite Instructor. “By insulating the sole from the ground with an athletic shoe, sensory feedback is diminished and the natural function of the foot is impeded.”

Researchers at the University of Witwatersrand, South Africa, compared the feet of 2,000-year old skeletons and three modern population groups - Sotho, Zulu (cultures who typically go barefoot) and European. Their findings? Feet were healthier before shoes were invented.**

At Rush Medical College, scientists compared shoe-wearing to bare-footing, and to their surprise found “peak joint loads at the hips and knees significantly decreased during barefoot walking, with a [12%] reduction in the knee adduction moment.” Their conclusion? “Shoes may detrimentally increase loads on the lower extremity joints.” ***

Some people feel that going barefoot is impractical in most cases for safety and hygiene. Fortunately there are many ways to gain the benefits of barefoot conditioning. The Nia Fitness Technique is an excellent choice.

Twenty-five years ago, two aerobics instructors, Carlos Rosas and Debbie Rosas (owner of a chain of successful fitness studios) took off their athletic shoes and created what they termed “Non-Impact Aerobics” (Nia), a fusion of dance, martial arts and healing movement practices.

Now referred to as Neuromuscular Integrative Action, Nia is a cardio workout that’s FUN! Nia teaches you to sense for stability, mobility, comfort and, dare I say, pleasure in your feet and ankles during stances, walking and stepping motions. Of the 52 moves incorporated in the Nia Technique, 27 are specifically designed for the feet and legs.

In my experience, Nia has relieved chronic ankle pain from an old injury. And I’ve fallen in love with my own feet.

Here are some Nia exercises (Source: The Nia Technique by Debbie Rosas and Carlos Rosas, details these and other foot exercises; Published by Broadway Books, available at Amazon and bookstores):
• Move your feet like hands - wiggling toes, spreading the toes, grabbing as if picking up pennies or scrunching a towel.
• Every time you step, lead with your heel and imagine your foot as the mouth of an alligator opening.
• Keep your ankles pliable and strong by rising up onto the balls of your feet as if reaching for something on a shelf, then slowly lower your heels down.

And additional tips for healthy, happy feet:
• Flex your feet and stretch your calves before getting out of bed - especially helpful for plantar fascitis (pain in the arch and heel, acute in the morning).
• Create a barefoot-friendly yard, preferably without toxic chemicals. Take your feet for a walk and be thrilled by the sensation of grass, moss, sand, or smooth pebbles.
• Refresh achy feet with a soak of Epsom salts and essential oils of lavender or peppermint: cool soaks in hot weather; warm soaks in cold weather.
• Massage a few drops of sesame or almond oil on the soles and toes before bed - a great way to enjoy quality time with your feet.
• Favoring an anti-inflammatory diet may help reduce arthritic pain: fresh fruits and veggies, whole grains, wild Alaskan salmon, ground flax seed and/or omega 3 supplements; avoid red meat and fried or processed foods; drink pure water.
• Wear shoes that allow the natural flex of your arches, that don’t pinch your toes or shift weight to the forefoot. Some interesting shoes have been developed to support “barefoot” conditioning. Ask a podiatrist or knowledgeable shoe salesperson. See www.nikefree.com and www.vibramfivefingers.com.

Love your feet, and they will take you dancing through life.

Note: This article first appeared in the New Life Journal, October 2008.

View my website or www.NiaNow.com for class information.

* The World at your Feet, by Stacey Lei Krauss; American Fitness Magazine, April 2007
** Shod versus Unshod: The emergence of forefoot pathology in modern humans, B. Zipfel, and L. Berger; peer-reviewed and published in The Foot, International Journal of Clinical Foot Science, November 2007
*** Rush Medical College of Rheumatology, Chicago; Najia Shakoor, and Joel Block

Click here: Article by Dr. Mercola on barefoot running.

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Meditation—My daily spa treatment

Three-day weekends are nice, but do you already feel like you need another one? Trips to Italy, a luxurious spa, or camping in the Smokies are nice diversions, but don't we mainly just want some freedom from the "daily grind"?

Every morning and evening, I go on vacation and come back refreshed. The airfare is cheap. The accommodations are comfortable. I don't even have to leave my house. I simply close my eyes and access my own inner spa, a reservoir of rejuvenation. Sometimes the place I go to is a still pond with quiet ripples that wash away fatigue. Other times it's a deep ocean of pure bliss, with waves that energize and nourish me from the inside. This is my daily practice of Transcendental Meditation.

Meditation experts, Tom and Jeanne Ball, are giving a free introductory talk about Transcendental Meditation—and specifically the scientific research on the health benefits—next Wednesday evening, 7:15 at the Asheville TM Center (165 East Chestnut St). Tom is an Asheville native, poet, writer and musician, with a BA in Philosophy, and an MA in Creative Writing. Both Tom and Jeanne earned PhDs in World Peace Studies, and have taught meditation for over 35 years, all over the world.

Check out www.meditationasheville.org for lots of interesting information, including links to a recent David Lynch Foundation benefit concert, featuring Paul McCartney and Ringo Starr, that raised money to teach TM to at-risk kids. Scroll all the way down for delightful and insightful comments by some local Asheville musicians (a well-known folk singer, and a home-schooling mom who is an ace on the fiddle and violin).

There are many good reasons to do TM, and lots of endorsements by credible health professionals and businesspeople. For me it's simply that I always feel better after doing TM. It's refreshing and balancing. It cultivates a profound basis for enjoying my life. Even my eyes and skin look better after meditating—It's the very best kind of spa getaway!

See also www.tm.org and www.doctorsontm.org

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Win a gallon of pure olive oil

Take the No GMO Challenge, learn about genetically-modified foods so you can make an informed choice about the food you and your family eat: Pure, organic food abundant with Nature's wisdom and nutritious blessings? Or food that is genetically manipulated by biotech companies who want to control the patents to the world's food source?

Visit www.Realfoodmedia.com and enter to win a gallon of pure, non-GMO olive oil from the Chaffin Family Orchard in California.

Feel Your Best—Ayurvedic recommendations for daily routine

Does this sound like your day? You wake up rested, enjoy clear meditation or personal time, relish your productive workday, appreciate your friends and family during recreation, and peacefully slip off to sleep at night...

It may seem obvious, but our quality of life is directly related to how well we take care of ourselves. We function best when we honor our body’s cycles and its need for rest, food, and exercise. In our culture, it’s common to override nature’s intelligence by staying up late, waking up with alarm clocks, skipping meals or eating on the run.

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” —Benjamin Franklin

Michael Roizen, MD and Mehmet Oz, MD, authors of You—The Owner’s Manual, say, “Getting a good night’s sleep is one of the most crucial things you can do for your body.” They advise against sleeping pills, and encourage natural ways to promote sleep. A consistent schedule, including daily exercise, is key.

Nancy Lonsdorf, MD* says, “Keeping a regular routine of early bedtime, waking time, and mealtime aligns all of your biorhythms into a harmonious and coordinated flow.”

Dr. Lonsdorf is a primary-care physician and also an expert in Maharishi Ayurveda—the complete system of natural medicine from the ancient Vedic civilization of India. Ayurveda attends to the root of health through natural means such as diet, herbal supplements, daily routine, and exercise. Transcendental Meditation (TM) is the foundation of Maharishi Ayurveda because it develops consciousness, the basis of our physical and mental well-being. TM provides deep rest, and research has verified many health benefits.**

When I work with nature's cycles, I feel like a different person; I feel a smoothness that permeates my activity. When I rest before I get tired I'm more satisfied with the accomplishments of the day.

Here’s the ideal daily routine, according to ayurvedic knowledge of daily cycles:
•Wake up by 6 AM.
•Gentle yoga or light stretching, followed by TM, prepares you for a good day.
•Exercise between 6-10 AM for greater stamina and energy. If you're looking for an exercise program that's fun, try Nia!
•Light breakfast. Depending on your needs, favor protein, whole grains, and stewed fruit.
•Lunch at noon. Digestion is strongest midday. Make lunch your main meal. If you eat meat, have it at midday.
•Gentle yoga or light stretching, followed by TM to release the stress of the day.
•Dinner by 7 PM. Favor a light, vegetarian meal such as soup.
•Walk after dinner. If this is the only time you have for exercise, do something that won’t be too stimulating before you up before bed. Walking for 30 minutes is great for everyone.
•Pleasant evening activities. Avoid computer work, especially in your bedroom.
•Be in bed by 9:45 PM. Even if you’re awake with your eyes closed, you’re establishing a restful routine which will promote sleep.

If changing your routine all at once sounds overwhelming, Dr. Lonsdorf advises a gradual start. “First establish one ‘anchor time’ each day—a regular bedtime, waking time, or mealtime—whichever is easiest for you. Focus on anchoring that one event at a particular time of day for one, two, or three weeks, until it becomes easy and automatic. Then add a second anchor time in your schedule, and later a third and fourth."

If going to bed is a challenge, Dr Lonsdorf suggests, “Begin with a do-able time. For example, if you’re in the habit of going to bed at 1 AM, but you know you could get to bed by midnight, start with that. Gradually move your bedtime earlier by half-hour or fifteen-minute intervals. Allow a few weeks to pass after each change for the new time to become automatic. Make 9:45 PM your eventual goal."

“Eventually, every meal, bedtime, and waking time will have its own stable place in the soothing, balancing rhythm of your day.”

* Dr. Nancy Lonsdorf: www.drnancylonsdorf.com
** For research on TM and comments from doctors who recommend it, see www.doctorsonTM.org and www.tm.org

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Natural health consultations in Asheville, May 4-5

Ayurveda is the world's most ancient system of natural medicine. An ayurvedic doctor, called a vaidya, diagnoses by reading a person's pulse—detecting imbalances in the doshas, the biological principles that regulate the functions of both body and mind. The vaidya makes recommendations that are simple and effective, usually involving diet, herbs, specific exercises or lifestyle practices (such as going to be earlier). A personal consultation is a valuable opportunity to deepen your understanding about your own mind and body, and how to maintain better health.

I had my first experience with ayurveda years ago. A vaidya touched my pulse for about 30 seconds and told me I eat too many sweets... (I was thin, so there wasn't an obvious clue about my dietary tendencies.) Impressive as that was, I wasn't ready to make such a drastic change. But I did follow her suggestions to relieve (ahem) chronic constipation, including a gentle ayurvedic herbal formula that I took for several weeks, twenty years ago. I've never had a problem since.

The vaidya coming to Asheville comes from a family of doctors that traces their lineage back thousands of years to ancient India and the origins of ayurveda. Their family name is actually Vaidya. His first name is also Vaidya... Seems he was born to be a vaidya!

Vaidya Jagdish Vaidya, is a world-renowned expert in Maharishi Ayur-Veda, and has held senior posts at prestigious ayurvedic hospitals, clinics and private clinical practices. I encourage anyone who is interested in natural healthcare to make an appointment. You will receive an individualized, easy to follow ayurvedic self-care program, based on the Vaidya's expert evaluation of your health condition and needs, including:

* Dietary recommendations
* Lifestyle recommendations
* Daily routine, including Vedic exercise
* Seasonal routine
* Individualized recommendations for Maharishi Ayurveda herbal products

The cost is $150 for a 30 minutes personal evaluation and $50 for each additional 15-minute interval. If you would like a longer appointment, please schedule this in advance. A limited number of appointments are available so reserve right away.

To schedule an appointment, call (828-649-9781) or email tball@tm.org

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How to Breathe - Stop and smell the roses

Do you find yourself holding your breath while working or talking? Do you feel anxious when speaking before a group? After exercising, do you feel exhausted, rather than exhilarated? You need Breathing 101.

The Better Life Institute, a health education organization, says, "We take between 14,000 and 25,000 breaths each day. Many of us engage in shallow breathing (also known as thoracic or chest breathing) and draw small amounts of air into the lungs using our upper chest to breathe. These breaths are usually short and shallow and do not utilize our abdominal muscles and diaphragm... Most people who breathe shallowly do it throughout the day and are almost always unaware of the condition. Shallow breathing may make us feel anxious and can lead to holding our breath in response to stressful events. Some of us have become upper chest breathers because we have trouble relaxing our abdomens and making full use of the diaphragm. Additionally, women have a tendency to be shallow breathers because we don’t want to let our stomachs out." (my italics)

I often see people jogging with their mouths open, gasping for air—a recipe for free-radical damage and cardiovascular strain. My husband tells me of a weight lifter at his gym who holds his breath. He emits a tiny stream of air... "pffft".... while he strains. At the moment his heart is demanding more oxygen, it isn't getting it. There's a vice-like contraction around his heart while it valiantly pumps harder and harder.

In my Nia fitness classes, I often remind my students (and myself) to breathe in through the nose. This technique triggers deeper, diaphragmatic breathing, resulting in greater oxygen absorption, and optimal coordination of the heart and lungs. It also invigorates the body—students are amazed at how much more more energy they have after class when we've focused on inhaling through the nose, even while moving very dynamically.

"Deep breathing allows more oxygen to enter the bloodstream and rids the body of carbon dioxide and toxic irritants," says Better Life Institute. "It also relaxes the adrenal glands and can help you feel a great boost of energy."

According to Ayurveda, the natural health care system of ancient India, we should breathe comfortably through our nose while exercising. If you have to gasp for air, you're overtaxing your cardiovascular system.

Dr Nancy Lonsdorf, a medical doctor and expert in Maharishi Ayurveda, recommends a gentle breathing exercise called pranayama to calm and integrate the nervous system. I look forward to the ten minutes of pranayama in my daily routine, twice a day ideally. It's tranquil, energizing, and blissful—a great preparation for meditation. (See www.drnancylonsdorf.com or www.mapi.com for resources, or seek out a qualified yoga instructor with experience teaching gentle pranayama.)

The Better Life Institute offers these tips for optimal breathing throughout the day: While sitting up, breathe in through your nose with your lips closed and allow your diaphragm to contract downward. It is your lungs that actually expand as they fill with air, but it is your abdomen (and not your chest) that you should see moving. When exhaling (breathing out through your lips), allow your abdomen to fall in, which pushes used air in the form of carbon dioxide out of the lungs. It is important to inhale fully and promptly exhale the breath." (www.betterlifeinstitute.com)

Instead of a mid-afternoon latte or caffeinated soda, try some deep nourishing breaths for a boost in energy. Take a few one-minute breath breaks throughout the day. If it's a beautiful day outside and you can savor the fresh air, even better.

Inhale... smell the roses—even if they're imaginary—and you'll suddenly feel yourself become calmer and more focused.

More about the respiratory system, from Nia Fitness Co-Founder, Debbie Rosas - click here.

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Nia is bliss in motion

This morning I woke up wondering if I was over the lingering spring cold that had me wilting these past few days. I had a class to teach. I wished I didn't. But it's a beautiful new studio, one for which we've been waiting for two years. The members are excited about coming, so I didn't want to disappoint them. Such responsibility!

I teach Nia, a fusion of dance arts, martial arts and healing arts. Nia came into my life just in time. I'd turned 40, and was feeling a change in my energy and muscle tone. I hadn't been very active for a long time, and I knew the statistics... move it or loose it. But life was dull enough without adding another chore to my list of to-do's... work all day then trudge along on a tread mill when I'd rather be eating ice cream with my hubby and cat.

Thankfully, Nia found me. It awoke the my creative spirit and sleeping dancer. My body was thrilled to move because it was blissful. It felt like a stream of water nourishing the roots of a tree. Over the next few years I became a Nia teacher and quit my sedentary desk job. Now I dance and write - searching, researching, and expressing things that add value to my life, and sharing it with others.

This morning I'd forgotten about that. As I was setting up and testing my mic, the music began, slow and steady. A deep drum softly beat, like a heart. A flow of energy stirred in my body. The spring began to flow. Oh yes, this is why I dance! Nia is like food for my bones and muscles, joy for my heart and soul.

My students began to arrive. I set the class focus on exploring range of motion - playing with variety to stimulate all parts of the body. We stepped in to the stream of music, the bliss began to flow, and smiles spread on all our faces. An hour later we stepped out, warm, glowing, and renewed.

Thank you Nia!

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