will be reflected in your breathing pattern while you slumber. Priming your body for good breathing during sleep may help nourish the brain in CSF. For better sleep and a healthier brain, reduce stress and anxiety, practice the following breathing exercises.
Step 1: Deep Breath to Reduce Stress Lay on the floor with two hands over your stomach.
Seal the tongue firmly to the roof of the mouth, seal the lips and breathe deeply through nose.
Breathe deeply into the diaphragm. Your hands should rise as the stomach expands. Breathe in for 4 seconds. Take a slow exhale for 8 seconds. Continue for 30 breaths and repeat 3 times.
Step 2: Expand your Breathing Capacity
Repeat the steps above, and when you reach your capacity, make a conscious effort to extend your breathing. Lengthen the exhale to 10-12 seconds.
Feel the rush of CSF to your brain as you expand you feel com- fortable in slow, deep breathing.
Step 3: Improve your Spinal Posture Remember, CSF moves up the spine into the brain as you
breathe. Your spinal posture will influence that pathway. Here's an exercise to increase core mobility with standing Chi Gung. Hold the following posture for two minutes:
Draw the body's weight to the middle of the feet, slightly away from the heels.
Extend your arms in front of the body.
With every breath as the chest expands, shift your body weight forward, taking additional weight off the heals.
To balance the forward motion, extend the spine and stretches through the heels.
Ensure the downward stretch and forward motion are exactly balanced so that there is no visible movement of the heels.
To an observer the heels appear to be in contact with the ground, but internally they are engaged in a downwards stretch with each breath.
Feel the stability of the spine and visualise CSF flowing up the spine.
Your brain depends on deep breathing patterns to help bath
it in cerebrospinal fluid. Using your diaphragm to maximize pres- sure shifts in the chest cavity, this will help to boost the flow of CSF to the brain.
© June, 2019 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Visit www.
greenmedinfo.com
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