"How Can Mindfulness and Yoga Positively Impact Mental Health?"

By Kathy Ran SYT

Welcome, fellow explorers of mental well-being! Today, we dive into an exploration where mindfulness meets yoga, offering not just a physical workout but a profound journey to strengthen our mental fortitude.

The Mindfulness-Mental Health Connection

Imagine mindfulness as a trusty sidekick to yoga, enhancing the holistic benefits of this ancient practice, especially for our mental health. When we step onto our yoga mats with a mindful approach, we invite a moment-by-moment awareness that anchors us in the present. This focus on 'the now' acts as a shield against the stressors of yesterday and the uncertainties of tomorrow, fostering a sense of calm and clarity within us.

Research has shown that the combination of mindfulness and yoga can be a powerful ally in battling mental health issues such as depression and anxiety. By cultivating mindfulness on the mat, we learn to observe our thoughts and emotions without judgment, gradually loosening the grip of negativity on our minds. Through regular practice, we build resilience, improve emotional regulation, and create space for our inner peace to flourish.

Exploring Mindfulness Meditation Practices

As we embark on this mindfulness-yoga adventure, here are two guided meditation exercises for you to explore:

• Breath Awareness Meditation Find a comfortable seated position or lie down.Close your eyes and focus on your breath.Notice the inhalation and exhalation without altering it. When your mind wanders (as minds often do), gently guide your focus back to your breath.Practice for 2-10 minutes, gradually increasing the duration over time.

• Body Scan Meditation Begin by bringing your attention to your toes. Slowly move your awareness up through each part of your body, noticing any sensations without judgment. Allow yourself to release tension as you scan each body part.

True Stories of the Power of Mindfulness

Let's hear from Amy, a self-proclaimed meditation newbie who turned to mindfulness in yoga during a challenging period. With consistent practice, Amy discovered a newfound sense of peace amidst the chaos of her daily life. "Yoga became my sanctuary, and mindfulness was the key that unlocked a sense of tranquility within me," she shared.

And then there's Tom, who battled anxiety for years until he found solace in the union of mindfulness and yoga. "Mindfulness taught me to befriend my thoughts rather than fear them. Through yoga, I found a path to self-compassion and mental clarity," Tom revealed.

Embrace Mindfulness in Your Yoga Journey

Dear readers, as you venture forth on your yoga mats, remember that mindfulness is not about being perfect but about being present. Embrace the moments of stillness, the whispers of your breath, and the symphony of your being. Let mindfulness be your companion, guiding you towards a sanctuary of mental well-being through the sacred practice of yoga.

So, roll out your mat, close your eyes, and breathe. Let mindfulness lead the dance, and watch as your mental health blossoms in the beauty of each mindful moment.

Black Lotus Yoga Classes:

Black Lotus Yoga offers breathwork and meditation classes every two weeks on a Saturday. These classes can be a great way to learn and practice stress-reducing techniques in a supportive environment.

Book your class today at:

www.blacklotusyoga.co.uk

How Breathwork Changed My Life

How breath work & meditation gave me a new outlook on life

Life has many stages, and I was entering a new phase of my life. We have a tendency in yoga to take a self-inventory and boy was I there. I raised 2 wonderful children, ben married for over 28 years and was a successful business owner, so I sat back and said what now? Hell, if I knew. My life is great, and I love my family, yoga practice, studio and teaching, but everyone keeps asking what will you do when you retire? I asked myself that question and the truth is, I want to keep practicing, traveling, and staying healthy. As we get older that is a big one- stay healthy!

About 9 months ago I just felt sad. I lost both my parents before COVID, and no one prepares you for the loss of that and I just felt stagnant. My children, now in their 20s had not returned after Uni, which was great for them, but I really missed them both. Then I went to Thailand running one of my retreats and it was there that I saw a bunch of crazy people sitting in ice. They seemed to be loving it and I became curious how they convinced themselves to do it and of course, why???

Upon my return I sought out information about ice baths and breathwork kept coming up, so I began to research the breath and the cold. I embarked on a FREE course led by a man called Wim Hoff and I was hooked. Being a hater of the cold I did not do the course to get in an ice bath, but to see what all the fuss was about. I am always curious about science and health benefits, so this was a great fit. I went on to do Wim’s 10-week course and I could not believe the results. I just felt better- mind and body. I have so many ailments – including rheumatoid arthritis, a hip replacement, knee surgery, back pain and the breathing just helped everything. The course is very scientific and helps breakdown the many benefits about oxygen and carbon dioxide exchange and the bodies PH balance. It just all made sense. There was a lot of physical challenges in the course, like taking cold showers and holding your hand in a bowl of ice for 1 min. and I challenged myself to participate in them all. Then it was time for the ice bath, could I do it? Using the breathwork and some physical practice before hand I was able to endure more than 3 min. in the ice bath and the challenge made me feel so good that I wanted more.

I am not going to lie, a lot came up during my 10 weeks and I laughed, cried, was angry and then found surrender followed by clarity. Clarity was what I was looking for, a new sense of purpose and empowerment. I took up cycling, I went cold water swimming, and I mean COLD! I truly loved it! I found that I don’t have to retire, I don’t have to do anything I don’t want to but live the life I desire. I continue a daily practice of my breathwork and meditation and really miss it if I skip a day. We have made some decisions and we are continuing to travel and cycle together, and I am so grateful for the peace of mind and newly gained empowerment this breathwork has given to me that I now share a monthly ice bath with others and teach bi-weekly breathwork and meditation classes at my studio. Breathwork is a great way to release fears and anxiety. It helps to build a new foundation for you at ANY age and is a great way to challenge yourself- physically and mentally. Anyone truly looking for change or healing just give it a try; you have nothing to lose.

Trasformational Breathwork Course will be held at Black Lotus Yoga on the weekend of 29 April 2023.

Ice Bath, Breath & Yoga

What is all the hype about anyway?

Ice baths have been around for quite some time and it has an abundance of benefits. Athletes do cold immersions to soothe tired muscles from strenuous workouts or trainings and many training rooms have had cold tubs and even cryotherapy chambers installed for their athletes.

The growing popularity has sparked the interest of many, and people are starting to do their own or join groups to experience it for themselves.

What can an ice bath do for you? Here are just a handful of benefits:

• Soothes sore and aching muscles after a hard workout

• Helps improve your sleep

• Boosts your mood

• Reduces swelling and inflammation

• Cools your body down

• Helps with stress management

• Helps boost your immune system

• Potentially improves performance

• Can support weight loss

With all these benefits why not give it a try?

How Do I Prepare For an Ice Bath?

Cold plunging is a unique and challenging feat, but before you step into the bath, prepare yourself mentally and physically.

Getting used to cold showers first can help you understand the primary psychological responses you will experience. When your body is already tuned in to the cold water, you'll get better at managing your reactions.

Here are some ideas for getting ready for that first cold plunging:

Start deep breathing techniques. Alternate breathing with each nostril for 1-2 minutes each to help you relax. Do powerful inhales and exhales through your nose for 1-3 minutes then practice holding on the exhale for up to 2 min. Try 3 rounds starting with breathing hold for 1 min. then inhale hold for 15 seconds, then 1.5 min. up to 2min. or longer if you can... When you are ready, hold your breath on exhale to reduce the shock, and step into the tub.

How Long Do I Stay In an Ice Bath?

The first time you attempt an ice bath you may just take a plunge and get out- it is cold and you have to wrap your mind around it. In a workshop we try to encourage you to stay 1 to 3 min. on your first attempt and then you can start for a few minutes and work your tolerance toward the 10-minute mark. If you start shivering excessively or notice your skin changing color, get out of the ice bath.

How Do I Get the Most Out of My Ice Bath Experience?

Dip your whole body in the tub to get the most out of your ice bath experience. It will expose your body, thyroid, and the back of your neck to the cold water.

Cold plunging will regulate your body temperature and elicit a maximum hormonal response.

Consult your doctor before taking your first ice bath at home especially if you are sensitive to cold or have cardiovascular disease, high blood pressure, or diabetes.

More benefits explained:

The Vagus Nerve

Your cold soak is great for the mind. Coldwater therapy has been shown to stimulate the Vagus nerve which is the biggest factor in making you feel a sense of calm and well-being.

Coldwater therapy has been shown to stimulate the Vagus nerve indirectly by way of the parasympathetic nervous system. By introducing the stressor of icy water, the parasympathetic nervous system is activated which in turn leads to stimulation of the Vagus nerve and the release of feel-good hormones. The two methods have the same end goal of stimulation of the Vagus nerve by distinctly different means.

Bathing in Cold Water May Improve Your Sleep

Getting proper sleep is crucial to your everyday functioning whether recovering from a sport, workout, injury or simply recovering from a normal days’ activities. There is evidence that an ice bath aids in getting quality sleep. This again has to do with the manipulation of the parasympathetic nervous system to aid in training the body to go into a relaxed state.

Fat Loss

Losing fat is a goal for many people. Ice baths assist in this process by the activation of something called brown fat. Exposure to a cold stimulus activates brown fat. The function of brown fat is to assist with breaking down glucose and fat molecules to produce heat, thereby raising metabolism. It is the adaptive response of the human body due to exposure to repeated bouts of cold water that will manifest this benefit.

Ice Baths Make Yor Feel Stronger- Body & Mind

It has been shown that an ice bath may aid strength gains. Sitting in icy water will strengthen your mind as well. Overcoming the resistance in your mind to sit in that ice bath for up to 10 minutes will make you feel empowered, and strengthen your resolve to execute other things in life that you may have been hesitant about.

So, check with your Doctor if you have health issues first, then - Let's GO!

Start with the breathing daily and a cold shower for 1 min. working our way up to 2 or 3 min. Then try an ice bath or workshop to prepare you for an unforgettable experince in the cold.

Black Lotus will be holding these very special workshops on the 25 June and 30 July- let's get stronger together!