Katrina Repka has been teaching yoga for the past 15 years and has recently been named a Yoga Master.
As well as being a full-time mother, she is the author of the book Breathing Space and teaches one-on-one yoga classes.
Here are her tips on how to use your breath to de-stress:
1. Take a full, deep, breath. Stress in the body often creates tension in the breath. Imagine you’re wearing a bodysuit that’s too tight — it’s hard to breathe. Taking a full, deep breath will help you to let go and release. Close your eyes and take 10 slow, deep breaths in and out through your nose, then notice how you feel.
2. Make your inhalation and exhalation smooth and even. Changing the patterns of your breath changes the patterns of your mind and hence your life. Slow down your breath and even out your inhalation and exhalation to become more clear and still.
3. Lengthen your exhalation. To alleviate anxiety, focus on deliberately and gradually lengthening your exhalations. For example, if you notice that you usually breathe out for a count of three, try a few breaths where you exhale for a count of four. Then increase the length of the exhalation to a count of five, six, seven and so on. Continue until you find the length that suits you.
4. Link your breath with movement. Sit on the floor with your hands by your sides. Inhale and slowly reach your arms up above your head, exhale and slowly lower your arms down. Try to match your breath with your movement.
5. Meditate on your breath wherever, whenever. Running on a treadmill? Washing dishes? Focus on your breath to turn each activity into a meditation. This will bring you into the present moment and remind you to slow down and chill out.
