OGA. Vital for Breast Cancer Recovery. Includes 5 Easy to Learn Breath Exercises HEALTHY & HOPEFUL LIFESTYLE E-BOOK SERIES

Transcription

1 B R E A T H I N G Vital for Breast Cancer Recovery Includes 5 Easy to Learn Breath Exercises B R E A S T CANCER OGA Diana Ross, E-RYT 500 Certified KaliRay TriYoga HEALTHY & HOPEFUL LIFESTYLE E-BOOK SERIES i *Peaceful *Encouraging *Life Changing

2 Breathing Vital For Breast Cancer Recovery Published By Breast Cancer Yoga All Rights Reserved Copyright 2011 by Diana Ross, E-RYT 500 Cover and Interior Photographs by Desiree Lange Book Design by Dawn Bradford Yoga Poses by Rochelle Donnino Copyright 2011 by Diana Ross. All rights reserved. Printed in the United States of America. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher. The information contained in this book is intended to provide helpful and informative material on the subject addressed. It is not intended to serve as a replacement for professional medical or fitness advice. Any use of the information in this book is at the reader s discretion. The author and publisher disclaim any liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation. i

3 Table of Contents Breathing! 1 Pranayama/Breathing and Breath Control" 1 Become Aware/Inner Awareness" 1 Simple Practice" 1 Breathing Instructions and Postures! 3 Breathing Instructions" 3 Start a Breathing Practice" 3 Postures of Breathing Exercise" 3 Control of Breath is Essential" 4 If You Find Breathing Fatiguing" 5 How to Make the Breath Even" 5 Manage Stress, Fear and Anxiety With Proper Breathing! 6 Breathing Can Manage Stress, Fear and Anxiety" 6 Breathing For Pain Management" 6 Results and Goals of a Breathing Exercise Routine" 8 Developing Awareness of the Energy Fields! 9 Flow of Prana" 9 Pranayama Kosa" 9 Manomaya Kosa" 9 Vijnanamaya Kosa" 10 Breathing: Vital For Breast Cancer Recovery v

4 Anatomy of Breath! 11 Physical Effect of the Breath" 11 Cleanse Toxins From Blood" 11 Maximize Health and Recovery" 11 Diaphragm - Greater Stamina" 12 Breath - Blood - Lymph Flow" 12 Breath - Circulatory System - Optimum Health" 12 Breaths! 14 Natural Breath" 14 Why Use Natural Breath During Breast Cancer Recovery" 14 Why Use Natural Breath to Manage Lymphedema" 14 Natural Breath Instructions" 15 Complete Breath" 16 Why Use Complete Breath During Breast Cancer Treatments" 16 Why Use Complete Breath for Lymphedema Management" 16 Complete Breath Instructions" 16 Sun Moon Breath" 17 Why Use Sun Moon Breath During Recovery" 17 Why Use Sun Moon Breath for Lymphedema Management" 18 Sun Moon Breath Instructions" 18 Ujjayi Breath" 20 Why Use Ujjayi Breath During Breast Cancer Recovery" 20 Why Use Ujjayi Breath for Lymphedema Mnangement" 20 Breathing: Vital For Breast Cancer Recovery v

5 Ujjayi Breath Instructions" 21 Cleansing Breath" 21 Why Use Cleansing Breath During Breast Cancer Recovery" 22 Why Use Cleansing Breath for Lymphedema Management" 22 Cleansing Breath Instruction" 23 Conclusion! 24 Breast Cancer Yoga E-book" 25 Breast Cancer Yoga Links" 26 Breathing: Vital For Breast Cancer Recovery v

6 Breathing Pranayama/Breathing and Breath Control Pranayama/ Breathing exercises are described for the non-yogi as learning how to best use the breath of life or vital air for greater health, awareness and clarity. Prana in pranayama is the life energy or life force that is in constant motion. Yama means to restrain or control. Prana itself is intermixed with the air we draw into our lungs. When we learn how to control the breath, the mind will also come under control. The mind and breath are interdependent upon one another. When the mind is restless or anxious, stress is then reflected in the breath. This may manifest as an irregular heart rhythm, or the breath may even be held unconsciously. When learning specific breathing exercises to overcome stress and anxiety, the respiratory system learns how to increase physical energy. A pranayama practice or breathing practice is best understood through direct experience. Become Aware/Inner Awareness Prana, or the life force, enables the body to move and the mind to think. By becoming more aware of our own prana, and by directing its flow in and out of the body, we can then begin to experience an inner awareness. This inner awareness opens the mind to a better understanding of the connection between prana and its healing effect. The mind and body come into balance. Pranayama can be especially effective in treating hypertension, respiratory ailments, nervous conditions, cardiac disease and psychological disorders. Pranayama is classically practiced in an upright seated position but in a restorative yoga practice, a reclined position or seated in a supportive seat is recommended. Yoga props are helpful for this purpose. Simple Practice Simple practices, like counting while exhaling, develops concentration. Using Sun Moon breath will also reduce stress levels by balancing the left and right sides of the brain. Learning to balance each inhalation with an exhalation changes the fight-orflight autonomic response to a relaxation response. The results of developing a pranayama practice include a state of physical relaxation, a reduction of high blood pressure or a lift of low blood pressure, a stabilized heart rate, strengthened digestive functioning, and balanced hormone levels. The powerful experiences of controlling the

7 breath can bring focus to the mind thus allowing for the relaxation response to be experienced.

8 Breathing Instructions and Postures Breathing Instructions Pranayama breath is usually drawn through the nostrils so the air is filtered and then lengthened. Pranayama should ideally be performed three hours after meals, so that the stomach is be empty. It is recommended that pranayama be done early in the morning for the greatest benefit. However, it can be enjoyed at anytime, especially when under stress and anxiety. Start a Breathing Practice Start with 5 or 10 minutes per day? and gradually increased up to one hour. Never force the breath, instead allow the natural flow of the breath in and out. Cultivate a slow and even breathing pattern.. Once in the practice, begin to lengthen the inhalation and exhalation, allowing for a small pause or holding of the breath at the top of an inhalation and/or at base of an exhalation. Find a place that is quiet and airy; a place where nothing can distract you or the pranayama practice. Be relaxed as possible by wearing comfortable, loose clothing. Find a time of the day where you can establish a rhythm or routine and then try to stick with it. This will build a strong discipline. Your mouth should be clean and fresh and the stomach empty. Postures of Breathing Exercise Breathing practices can be done in a seated, reclined or even standing position. If the posture and technique of a breathing exercise is not executed correctly, the practice can cause undue strain to the body s nervous system and a distraction to the psychological mental function. To prepare the body and the mind for proper breathing, a recumbent position is assumed to relax the mind and nervous system. Breathing exercises are classically practiced in an upright seated position but in a restorative yoga practice, lying down or being in a semi-reclined position is recommended. This is where yoga props can be handy. Prop support improves respiratory function and allows the thoracic cav-

9 ity to broaden and expand and take the shape required for a stress-free breathing practice. Practicing breathing in a seated pose may be counter-productive and tiring. Instead find a comfortable, supported reclined pose where your upper body is somewhat elevated. As you lie there, relax and close your eyes; tune into your breath. Once you feel as if you can let go and allow your body to surrender onto the props, then begin to lengthen both the inhalation and exhalation. Allow a pause of transition, as you begin to inhale and after you exhale. The breath should be slow, gentle and rhythmical. Then inner awareness will begin to shift, noticing the breath move deeply into all spaces within the body; feeling the belly rise, the ribs expand out and the chest fill up with prana and air. After a while you may even feel as if the breath illuminates past the physical body and expands outward. It is here all breathes have one thing in common and that is they all move and manipulate the flow of prana (life energy) in ways that will create great calm for the mind and ground the physical body. It is also revealed through breathing techniques that a developing awareness of the energy fields in the subtle body become noticeable. The mind being the primary component of Subtle Body. We know that our physical body is effected in positive ways when we develop our breath, but it is also beneficial to understand that there is so much more to our inner being regarding the breath. Control of Breath is Essential It has been well founded that having the knowledge to control the breath is essential in maintaining balance in every activity you perform. Breath dictates performance, and performance dictates the breath. When you are tiring, you may notice your breath becoming shallow or even labored. This shallow breathing boosts the release of stress hormones which may make you nervous, thus sapping your energy. Balanced energy is needed to perform even simple tasks which can be difficult; yet there is still the need to move forward. Deep full breathing, as in a Complete Breath will stimulate the parasympathetic nervous system and create an inner calm which produces a relaxed breath. By calming the mind and allowing the focus to be on the breath, we have the capacity to perform efficiently. It builds an inner strength to focus and concentrate on the tasks at hand. Focusing on the breath when we need energy will help us accomplish our daily tasks more effectively.

10 If You Find Breathing Fatiguing If you find breathing fatiguing, and the effort of learning or doing something new to be a strain, then you will not get the desired result. Instead, find a comfortable, semisupported reclined pose where the upper body is somewhat elevated. Relax, close your eyes, tune into your breath. Allow your body to surrender onto props. Then begin to lengthen the breath as you inhale and exhale. Allow a small pause of transition, (Kumbhaka or breath retention) in between them. Kumbhaka is the holding of the breath in, in a relaxed way. The breath can be either held in or out while transitioning from an exhalation to an inhalation, or vice versa. Respiration is the physiological process that exchanges carbon dioxide, a primary product of cellular respiration, for oxygen. In between these two parts of the breath, there is a very minute space, a pause, which normally isn t consciously noticed. The pattern continues, i.e, inhalation-pauseexhalation-pause-inhalation and so on. The pause is best observed in a resting state. The breath should be slow, gentle and rhythmical. Notice when the breath moves deeply into all spaces within the body; feeling the belly rise, the ribs extend out and the chest fill up an inner awareness will begin to surface which encourages a balanced energy, not fatigue. This expanded air and quiet awareness balances the autonomic nervous system which brings about energy reserves. How to Make the Breath Even If we focus on the flow of the breath entering and filling the lungs, and then notice the long release of the exhalation, we can then begin to organize the mind s thoughts and the body s experience. Continuing to focus on the movement of inhalation and exhalation creates a rhythmical pattern. It is important to keep a connection of the mind to the body and intuitively know when there is a natural transition from one to the other. The mind becomes still and focused, and the breath becomes even. Energy we normally spend engaging and processing the world around us turns inward, thus producing a feeling of being present and grounded.

11 Manage Stress, Fear and Anxiety With Proper Breathing Breathing Can Manage Stress, Fear and Anxiety Training the breath can become an active measure in managing stress, fear, anxiety, and at the same time restoring energy and calming the mind, so we need to breathe with greater awareness. The breath is a powerful instrument; always present and effective at every level of self inquiry. It can be both preventive as well as restorative. Our breathing occurs naturally, outside our awareness. We automatically breath, but the breathing is unconscious; it just is. Practicing conscious breathing in a quiet and comfortable space that we can return to is very important in order to benefit our bodies, minds and spirits. This space should ultimately become our sacred space. Schedule the breathing practice at the same time each day. It will become routine. Using the breath therapeutically for specific situations, such as reducing stress or promoting energy, creates an inner calm and a state of internal balance. Breathing exercises can help you regain your health. The breath can give you your control back especially after undergoing cancer treatments. Breathing correctly insures that every cell in the body receives oxygen and nutrients in addition to reducing anxiety, depression and other emotional distress. Breathing For Pain Management Cancer pain can range from mild to very severe. Some days it can be worse than others. It can be caused by the cancer itself, the treatment, or both. Automatic breathing keeps our organs functioning and effects our metabolism, which in turn produces a variety of breathing patterns. A good example of this is the experience of pain. When we experience pain due to cancer or treatment, our breath responds with sudden, quick inhalations punctuated with forced exhalations. The breath remains effected and will trigger enormous changes in our ability to contend with this pain and discomfort. The stress produced by the challenges of managing illness pervades and influences our breathing. Stressful breathing is hardwired into our nervous system. Long after the event that produced anxiety is gone, the effect on the nervous system may linger. We might experience exaggerated chest movements, tense abdominal muscles which restrict breathing, and breathing through the mouth instead of the nostrils. The research studies (Arizona State University study) found that "slowing breathing has a direct impact on the sympathetic nervous system, which helps control blood flow and skin temperature, blocking some of the pain response." When we breathe too fast or shallow while in pain will directly impact the nervous system. However, slow full

12 breathing soothes the sympathetic nervous system which allows the pain to lessen or subside. Also try to make it a habit to relax. When you relax, you are likely to sleep better, have more energy and less stress, and these together can enhance the effectiveness of any pain control techniques or medication. Think of something that makes you feel calm, visualize a relaxing scene or listen to gentle music as you breathe in and breathe out slowly. Another suggestion for managing pain is to flex your muscles as you breathe in and out slowly. Start with your toes, then flex your feet muscles as you breathe in to the count of three and release the muscles as you breathe out to the count of three. Move on to flexing your inner aches and ankle. Continue to work your way up through your body and finish with the muscles in your face and scalp. Visualize the core of your pain, and put your hand on the area that is in pain as you continue this exercise. Manage Sleep Patterns The diagnosis of breast cancer or other illness can produce fear, stress and other extreme emotions, often interrupting normal sleep patterns When there is excessive tension in our physical body, the muscles tighten and the breath becomes erratic, preventing us from relaxing and allowing for much needed sleep. There are a few things we can do to prepare for rest and maintain it. Doing reclined asana (yoga posture) if needed, right in the bed, helps. While in the yoga posture, become conscious of the breath by focusing on the in and out breath. If we can build a regular asana practice with conscious breathing, we release muscular tension and consequently our nerves relax. Restorative yoga postures are most helpful in this situation. Supported Bridge, Savasana, Supported Legs Up The Wall, Supported Child s Pose are a few of the best poses for producing a restful state. When the breath is brought under control, the physical body functions better, since oxygen is absorbed efficiently and carbon dioxide is eliminated. This results in improved mental and emotional functioning, allowing for sleep. If thoughts takes over the mind try breathing deeply with your eyes focusing on an object. The mind and breath will then focus on a single point and the monkey mind will stop jumping around. This requires practice. It just doesn t happen so please be determined and patient. You can do it.

13 Results and Goals of a Breathing Exercise Routine Breathing correctly and consciously while in a flowing restorative yoga routine brings you into the present moment. This keeps you emotionally connected with your environment. Breathing exercises vary and offer different results such as balance, energy, awareness, tranquility and vitality. All these different qualities effect your physical, mental, emotional and spiritual states. Balancing breath is a breath that serves to maintain and equalize the complete breath cycle. The goal is to have the inhalation and exhalation be identical in volume and duration, creating the natural flow of the breath. This quiets the mind and brings a higher level of concentration. Strive for an equalized airflow through both nostrils to create this healthy and effective state of being. Habitually, we may resort to an unconscious, shallow breathing with uneven inhalations and exhalations. This clearly does not use our true lung capacity. Do not be concerned if, in the beginning the airflow is unequal. It is natural. You need not resort to any other method, just continue to practice. Likewise, at first, the effects of the breathing practice may not be experienced immediately. After a few sessions, you will see the results. It is only through practice that we begin to master, so don t get discouraged.

14 Developing Awareness of the Energy Fields Flow of Prana All breaths have one thing in common - they all manipulate the flow of prana (life energy) in ways that create great calm for the mind and grounding for the physical body. Breathing exercises develop awareness of the energy fields in the subtle body (known as the bliss body) as well. We know that our physical body is effected positively when we consciously develop our breath, but it is also beneficial to our inner state of being or the subtle body. These are the invisible channels or points that determine the characteristics of the visible form. The subtle body is one of a series of psycho-spiritual ingredients of all beings according to eastern teachings. A subtle body is in tune with a subtle plane of existence, known as the the most sacred body. These are the subtle energies and they exist in the subtle body and consists of three sheaths. These three sheaths are tools that are not seen but are experienced through. The three sheaths are 1.) pranamaya kosa known as the energy sheath or our vital energy, 2.)manomaya kosa which is our mental sheath, our lower mind and 3.) vijnanamaya kosa, the intellectual sheath or our higher mind. Pranayama Kosa The first sheath, (pranayamaya kosa) is where the breath is joined; it connects the body and mind because the breath is the main source for life energy in the body. It is in our development of these breathing techniques (pranayama) that we develop an increase of vitality and awareness of the world around us. Manomaya Kosa The second sheath, (manomaya kosa) is our mental sheath. Through our five senses and our conscious mind we choose the path we are on so it is in this sheath that we develop a positive mind as well as control over our five senses. We need to always work towards balance and look for the goodness in life. When we do, the mind will lead us to an even higher awareness, a clearer mind for a oriented towards a better outcome.

15 Vijnanamaya Kosa The third sheath, (vijnanamaya kosa) is our intellectual sheath and this avails to us as the higher mind. We learn to use our discriminate mind and intuitive facilities. When we truly observe and experience a situation, the high mind witnesses the details and absorbs the information. Then, we are able to choose to respond, to discern what is right and what is best. The information is presented to the ego (individual consciousness), and then the ego must chose the response. In vijnanamaya kosa we make our greatest decisions and acknowledge our inner guidance system. A natural intuitive knowledge will inspire us to do what is best. It is through these three sheaths that we can help ourselves heal, understand and accept. Now assume a comfortable seat, a conscious mind and a mudra and we are set to start our pranayama practice.

16 Anatomy of Breath Physical Effect of the Breath The effect of the breath on us physically can be shown through both the respiratory and the circulatory systems. In yoga the breath is typically practiced by drawing the air in through the nostrils, although there are a few breaths that are done with an open mouth breathing. The length and evenness of the airflow intake moisturizes the nasal cavities and warms of blood flow through the mucus membranes. When the inhalation and exhalation are equal, a synergy is created. The air is warmed by inhaling and cooled by the exhaling. The respiratory system is the center for gas exchange between oxygen and carbon dioxide. We want this gas exchange to take place between the air from the alveolar sacs of the lungs and the blood from the pulmonary capillaries. It is through thin membranes over the large surface of lung that airflow intake creates the exchange. Oxygen in the capillaries is used for cellular respiration and creates energy. It stands to reason that when the breath deepens, the exchange is greater and energy is increased. In a resting state, this exchange is much less. The amount of carbon dioxide in the blood signals the need to inhale or exhale. The rate of respiration goes up when our activity levels go up, and our carbon dioxide levels in the lungs and blood go up as well. Cleanse Toxins From Blood It is typical for an untrained breather to breath shallowly. This greatly limits the oxygen exchange from the air into the blood. The lower lungs hold larger amounts of blood flow. When we breath shallowly, our energy levels drop. It also restricts the elimination of retained toxins because the blood flow and the cleansing process are minimized. We want to cleanse the toxins from the blood, and this is accomplished by breathing correctly. Diaphragmatic breathing or (belly breathing) is optimal for the circulatory system to function efficiently. Maximize Health and Recovery Using our diaphragm maximizes health and recovery. The diaphragmatic breath is one of the most calming ones. When constant stress leads to a restriction of the connective and muscular tissue in the chest area, we experience a decrease in ROM (Range of Motion). This decrease is due in part to rapid shallow breathing. The chest does not expand as much as it would with slower, deeper breaths. Lower diaphragmatic breathing is more efficient because greater amounts of blood flow into the lower lobes of the

17 lungs. Conversely, the oxygen transfer to the blood and delivery of nutrients are diminished by rapid, shallow chest breaths. Diaphragm - Greater Stamina The diaphragm is a large muscle located between the chest and the abdominal cavity. The contraction of the diaphragm forces a downward motion, widening the abdomen. This downward motion creates a zero pressure in the chest, drawing air into the lower lungs. The downward pressure also pulls blood into the chest cavity, enhancing the venous return of blood to the heart. When the diaphragm contracts during inhalation, it compresses and massages the digestive organs as well as the lymphatic and blood vessels.. Increased blood return improves stamina in all levels of activity. Breath - Blood - Lymph Flow The flow of lymph, which is rich in immune cells, improves with proper breathing. Furthermore, the expansion of the lungs air pockets, increases the flow of both blood and lymph. This flow reduces infection in the lungs and other tissues. Breathing properly improves the functioning of the body s organs stimulating digestion, assimilation and elimination. An example of this is the improvement of the peristalsis movement, the movement of the contracted muscles in the digestive tract. Deep breathing also stimulates the liver so the release of bile will activate the detoxification process. By maintaining a large supply of oxygen in the lungs, many organs function better, including the brain. The most important function of all is the stimulation of the relaxation response that results in lower tension and an overall improved sense of well being. Breath - Circulatory System - Optimum Health The diaphragmatic breath and the circulatory system are invaluable in maintaining good health and good healing. The circulatory system is an organ system that moves nutrients, gases, and wastes to and from cells. The movement of these nutrients, gases and waste help fight disease, stabilize the body s temperature and control the ph level within the body. The circulatory system distributes blood throughout the body and the cardiovascular system includes not only the circulatory system but also the lymphatic

18 system which distributes lymph. The lymph, lymph nodes and lymph vessels form the lymphatic system. Lymph is a thin opalescent fluid containing white blood cells to fight infection. It originates in the organs and tissues of the body and then circulates through the lymphatic vessels and is filtered by the lymph nodes as a part of the body s immune system. Both blood and lymph move through the circulatory system. The main components of the circulatory system are the heart, the blood, and blood vessels. The circulatory system includes a loop through the lungs where the blood receives oxygen; it then goes through the body to provide oxygenated blood to other organs and cells. The heart keeps pumping which in turns provides nutrients that are necessary for optimum health. The circulatory system also picks up carbon dioxide and other waste to be eliminated from the body through associated organs. Breathing properly reduces blood pressure which can be maintained for a healthy balance. Conversely, when the oxygen level drops, our carbon dioxide levels increase causing the heartbeat to rise. Ultimately everything is related and it becomes abundantly clear how important it is to breath deep diaphragmatic breaths. Tune into your breath often with a deep inhalation and a long releasing exhalation.

19 Breaths The knowledge and understanding of the breath s impact on our body physically and our mind emotionally enables us to practice them with such gratitude. Literally, if our breath is taken away from us, we would cease to exist so let s be particularly grateful for the breath. It is what sustains us and contributes to our well being. These breaths include Natural Breath, Complete Breath, Sun Moon Breath, Ujayi Breath and Cleansing Breath. Natural Breath Why Use Natural Breath During Breast Cancer Recovery Natural Breath is used as an anxiety and stress relieving exercise. When used correctly, it can be a deeply relaxing breath which will help control the overwhelming stressors associated with cancer treatments. Use Natural Breath when you want to feel calm and centered. It will help you be in the moment. Why Use Natural Breath to Manage Lymphedema Natural Breath for Lymphedema is used specifically to manage stress and anxiety in the moment when needed, in any circumstance. The diaphragmatic or belly breathing helps stimulate and circulate lymph flow from the immune system thus reducing swelling and discomfort. Lymph is moved through physical activity and through breathing correctly. We suggest using Natural Breath and to integrate it into your everyday life. When you have a moment to focus inwards, begin with Natural Breath and notice the difference it makes.

20 Natural Breath Instructions Benefits Reduces stress and tension Promotes diaphragmatic breathing Supports expansion and relaxation of thoracic cavity Reduces lumbar spasm and pain Massages digestive organs and increases peristalsis Relieves constipation Stimulates flow of bile Increases venous return and lymphatic drainage Turns off sympathetic fight or flight autonomic response Has one of the most calming effect of all the breaths Instructions 1. INHALE, drawing breath in through the nostrils, down deep into lower lungs; lower lungs expand and belly extends out. 2. EXHALE, gently draw naval back towards the backbone releasing air from lower lungs through the nostrils. 3. Let there be a natural pause of transition before you inhale again. 4. Continue to lengthen and balance natural breath for up to five minutes. 5. Continue and then begin to lengthen exhale; moving the breath into a 1 to 2 ratio.

21 Complete Breath Why Use Complete Breath During Breast Cancer Treatments Complete Breath will offer a sense of being whole and well. Energetically this breath targets the subtle forms of clarity and supports the focus required to stay the course. Through repetitions, this breath will create a meditative calmness and internal quiet. Complete Breath will efficiently tone the diaphragm which promotes venous and lymphatic drainage. The body receives nourishment from the oxygen received. Complete Breath or three part breath is believed by many yoga and breathing (pranayama) teachers to be the complete, fullest way to breath. Complete breath includes diaphragmatic breathing as the first step, followed by thorax (mid back) expansion and then chest expansion. It is believed by many to be great for centering and feeling grounded. Breathing fully does calm anxiety and strengthen the nervous system. This creates a respiratory balance which stimulates the parasympathetic nervous system. It has been said that breathing this deeply and fully brings an awareness of an inner witness. The mind begins to quiet so we can hear what is truly being thought. The excessive chatter dissolves. It is also known to be the most expansive breath. We can visualize the breath expanding into the breath body. Using the imagination experience the breath in a new and expansive way. Why Use Complete Breath for Lymphedema Management Lymphedema is a condition where localized lymph fluid has built up creating swelling. This is caused by a compromised lymphatic system which can be painful and very uncomfortable. Complete Breath offers relief from pain by focusing on letting go and softening to release tension through continuous inhalations and exhalations. An unsettled mind loses control and focus. In Complete breath the mind is taught to focus and the breath to expand and lengthen. Here the work of relaxing enough to manage the pain begins. Complete Breath Instructions Benefits

22 Nourishes the body with oxygen and prana (life energy) Breaks the habit of shallow breathing Reduces residual stale air lung volume Massages abdomen, aiding digestion and elimination Activates the parasympathetic nervous system Relieves menstrual cramping Strengthens heart and regulates blood pressure Opens chest and frees breath Reduces stress and anxiety Develops the energy fields in the subtle bodies *Forces the mind to focus and increase mental clarity Balances emotions Creates respiratory balance Quiets the mind and creates a positive emotional state Creates the greatest thoracic expansion of all the yogic breaths Instructions 1.! Begin in a comfortable seat or in a supported reclined pose. 2.! Place one hand on the top of the belly and the other hand on top of the chest. 3. INHALE, slowly through the nostrils, allowing your belly to let go and expand rolling! air into the belly, mid back, ribs and then chest. 4. EXHALE, from chest, mid back, ribs and lastly belly. 5. Bring a deeper awareness to the breath by expanding into both the front and back body, and then continue to breath in and out. 6. Continue, and begin to lengthen the inhalation and exhalation. Sun Moon Breath Why Use Sun Moon Breath During Recovery Sun Moon Breath is revered as a powerful yoga treasure. The breath both balances and purifies the body s energy channels which heightens one s overall mental and physical

23 performance. This breath supports the balancing between the right nostril which is female energy (natural and instinctive) and the left nostril which is male energy (logical). Sun Moon Breath combats anxiety and fear that comes from stressful or challenging situations. After five to ten minutes of alternating nostril breathing, you will experience a sense of calm which produces alertness. Sun Moon Breath may be successfully used when you are completely exhausted to replenish your energy levels. Since trying to create balance is the desired outcome, this breath tends to break nostril dominance. Often, one nostril is dominant for a time and then the other nostril becomes dominant. However, over time, balance can be achieved in one s breathing by consciously evening the length of inhalation and exhalation Why Use Sun Moon Breath for Lymphedema Management The focus on intentional breathing often results in an invigorating effect on mental energy and a physical release in the chest region. When we regain mental and physical energy, our mood improves. Sun Moon Breath can also reduce pain because muscles often relax and release tension on an exhalation. Lengthening the exhalation in Sun Moon Breath produces greater relaxation and reduces tension both in the mind as well as the body. Bringing awareness to this special breath achieves a calmer and slower respiration as well as greater management of pain. Sun Moon Breath Instructions Benefits Increases lung capacity, and oxygenates blood Quiets the mind while strengthening nervous system Relieves sinus congestion, headaches Reduces nausea

24 Creates alpha state Balances the right and left hemisphere of the brain Reduces pain Fortifies and revitalizes the body s energy Achieving a skill which provides wellness and self-confidence *Raises self-esteem by observing or acknowledging living the improved results as fact Softens diaphragm Creates respiratory balance through rhythmic inspiratory/expiratory cycles Activates the parasympathetic nervous system Instructions 1. Begin in a comfortable seated pose, and place a yoga block on one knee. Place forefinger and middle finger on the forehead, in between the eyebrows. The thumb and ring finger are free and can be used to gently close and open each nostril. 2. EXHALE, through from both nostrils. 3. Close right nostril with the thumb if you are right handed or close with the ring finger if left handed. 4. INHALE, left nostril, and close. 5. EXHALE, right nostril. 6. INHALE, right nostril, and close 7. EXHALE, left nostril. 8. INHALE, left nostril, and close 9. Continue alternating from each nostril for a full 5 to 10 minutes. 10. When complete, EXHALE through left nostril and release hand. 11. INHALE, through both nostrils and feel the balancing energy with eyes closed.

25 Ujjayi Breath Why Use Ujjayi Breath During Breast Cancer Recovery Ujjayi Breath is a breath that can be audibly heard. Hearing it offers direct feedback about the quality of the breath. The key to practicing Ujjayi breath is to maintain relaxation when inhaling and exhaling; if too much effort is applied, you may create a raspy sound. When done correctly, the air is heard smoothly flowing in or out. Place the focus on slowing down, sliding the air over the glottis and finding the point of relaxation. The breath remains rhythmical (of the same duration) and steady. Simply by shifting your internal attention to the direction of the breath, you may notice a deeply relaxing and releasing effect. This will deepen the concentration of the mind. If the mind wanders, the breath will follow. Ujjayi breath has also been linked to an enhanced athletic practice. Please note that this breath needs much of your attention and practice. Why Use Ujjayi Breath for Lymphedema Mnangement Yogic breathing along with gentle poses assist the circulation of lymphatic fluid through its network of vessels. It is not uncommon for a woman to develop lymphedema after a mastectomy especially if they had at least 5 nodes removed. Ujjayi breath enhances deep concentration which will facilitate releasing the tensions that can be harmful for recovery.

26 Ujjayi Breath Instructions Benefits Enhances concentration Creates a meditative calmness Strengthens and clears the lungs of stagnation and sinuses of phlegm Opens sinuses and bronchi Tones diaphragm promoting venous and lymphatic drainage Nourishes the body with oxygen and prana Breaks the habit of shallow breathing Massages abdomen, aiding in digestion and elimination Initiates the parasympathetic nervous system and balances emotions Instructions 1. Begin in a comfortable seated or lying down pose. 2. EXHALE, through both nostrils. 3. INHALE, take a deep conscious breath. 4. EXHALE, to the number ten. 5. INHALE, another deep and conscious breath. 6. EXHALE, to the number nine. 7. INHALE, again and continue counting down to number one. If you find your mind wanders, just come back to the last number and continue. Repeat again if your mind still hasn t settled down. When finishing take notice of the inhalation and exhalation. They should be balanced. Cleansing Breath

27 Why Use Cleansing Breath During Breast Cancer Recovery In Cleansing Breath we are introduced to breath retention or holding the air and (prana) inside after an inhalation. After a full inhalation (lungs are fully expanded), keep the air in gently but do not allow the lungs to tense up, for example like quickly taking a breath in and hold it tensely. It is important to note that the attention needs to be focused on breathing in slowly and then holding it inside without any force, discomfort or tension. Start with counting a small number of breaths when beginning breath retention, then increase the number of breaths retained over time. Cleansing Breath is believed to rid the body of toxins as well as tension that is held in the body and mind. You will learn how to use the three different breaths together (inhalation, exhalation and breath retention). Retention can be held either in or held out - holding the breath out being the more difficult. Why Use Cleansing Breath for Lymphedema Management Many deep breathing practices like Cleansing Breath stimulate the milking out or emptying of the lymphatic fluids from the ducts and/or nodes. This is vital to your yoga practice. Directing the breath can promote the healing process.

28 Cleansing Breath Instruction Benefits Reduces stress, tension and anxiety Creates a positive emotional state Nourishes the body with oxygen Replenishes prana (life energy) Releases toxins from the blood stream and lymphatic system Reduces residual stale air in lungs Massages abdomen, aiding in digestion and elimination Initiates the parasympathetic nervous system Strengthens heart and regulates blood pressure Opens chest, frees breath and strengthens lungs Instructions 1. Begin in a comfortable seated pose. 2. INHALE, slowly through the nostrils, allowing your belly to let go, then expand air into the belly, mid back, ribs, and then chest using a (Complete Breath.) 3. Hold the breath in and count to up to 5, 6, or so on. This is called breath retention. 4. EXHALE, gently through the nostrils, softening the chest, mid back, ribs, and belly. Then continue to empty out the lower lungs by lengthening your exhalation. 5. Continue Cleansing Breath 10 more times.

29 Conclusion Yogic breathing exercises or pranayama offered in this E-book will energize the body, refocus and quiet the mind, resulting in a calmer state. Everyone will learn the importance of the breath in opening the chest and the heart. Varied breaths are used to create and inspire renewed energy, to promote positive thoughts and feelings and to return to good health. It is our hope that these detailed breathing exercises will lead you to a state of increased mental clarity, improved physical health and emotional balance. It is vital to train the unconscious mind to become conscious, so that the release of unnecessary and stressful thoughts of the mind and unknown tensions and tightness of the muscles can be recognized and then restored. This natural flow of air quiet the mind and the body so try it. It may be just what the doctor ordered.

30 Breast Cancer Yoga E-book Did You Like This E-book? Did it Help? Then Why Not Share it? Make a Difference If you think this E-book made a difference for you, or would make a difference for someone else, then why not do your friends a favor and let them know. They would LOVE you for it (and so would we!) Best Part of the E-book The best part of the E-book is that you can take your time with each pose. There s no rush; enjoy and relax with each pose. You ll also be able to learn how to breathe properly, to create an inner calm for yourself. Increased energy coupled with inner calmness will help us stand strong, move forward and heal. Our Hope This is our hope for you; that we can help facilitate well being by sharing what has worked for me and for others. Diana and Dawn Diana Ross is Founder of Breast Cancer Yoga and Dawn Bradford is Product Development and Director of Marketing. Together, this mother and daughter team hopes we have provided the means for women to have a greater quality of life.

31 Breast Cancer Yoga Links More ways to get free Breast Cancer Yoga information. Simply click on the links below to automatically reach our many Breast Cancer Yoga s social media platforms. /user/breastcanceryoga BreastYoga pages/breast-cancer-yoga/

32 The Teacher Diana Ross, E-RYT 500 Diana Ross is a certified Level 2 Kali Ray TriYoga teacher for the past 16 years. Over the years of teaching Diana needed to modify the TriYoga flows to accommodate her students who developed illnesses, or injuries and for those that wanted or needed to slow down and modify. What came out of all the modifications was a new system of yoga, Restorative Yoga Flow. Diana teaches Breast Cancer Yoga as a system of restorative and therapeutic yoga poses that has an emphasis on breathing. The yoga poses are flowing by nature and then ultimately the poses are sustained; all the while having the focus on a conscious smooth rhythmical breath. Breast Cancer OGA