Five Obstacles to Peace: Suffer Less. Live More.

Jen Wilking

Jen is a physical therapist & yoga therapist who shares yoga & meditation practices that develop strength, balance, & flexibility of body, mind, & spirit.

Breathing Conversation with Dr. Leslie Blevins

Dr. Leslie Blevins invited me to have a conversation about breathing. She’s a child psychologist who specializes in working with parents and children. We share a passion for bringing a sense of peace and joy to life, even/especially when things are challenging.

In this video, we share two short breathing practices and talk about:

  • Breathing for calm
  • Breathing practices for kids
  • Aligning with what’s important to us
  • iRest Yoga Nidra
  • & more

Heart Rate Variability

This month and next, the focus is on breathing. The breath is a gateway to our physiology, psychology, and even our behavior.

Respiratory Sinus Arrhythmia (RSA) is the natural occurrence of the variation of the heart rate during the breath cycle. As we breathe in, the heart rate speeds up a bit, as we breathe out, it slows down. This is a good thing, an arrhythmia that you actually want.

The measurement of this variation is called Heart Rate Variability (HRV), and it’s a measure of resilience. Low HRV is associated with the chronic stimulation of the sympathetic nervous system. When we’re stressed, there’s minimal to no variation in heart rate. High HRV is associated with a strong parasympathetic foundation and is associated with increased cardiovascular fitness and increased stress resilience.

Ways to improve your heart rate variability

  • practice mindfulness/meditation/yoga
  • get quality sleep
  • get regular physical activity
  • practice slow breathing and/or lengthened exhalations
  • connect with your favorite people or animals
  • eat a variety of healthy foods
  • spend time in nature

A short practice that you can do anywhere, anytime

Take a few minutes now to focus on your breathing. Slow down your breath, and imagine a small increase in your heart rate as you breathe in. As you breathe out, visualize your heartbeat slowing down. Breathe in oxygen; breathe out tension.

Nose Breathing for the Lungs

The Benefits of Nose Breathing

We have two ways to get air into our lungs – by nose or by mouth. Which one is better? Does it matter? It does.

Nose breathing warms, humidifies, and filters the air. It slows down the breath. When you breathe though your nose, the air is delivered to your lungs with nitric oxide that’s produced in the sinus cavities around the nasal passages.

With nitric oxide, more oxygen enters the bloodstream. Nitric oxide also dilates blood vessels to improve blood flow and boosts immune function; it works to protect against harmful bacteria and viruses.

Mouth breathing increases the likelihood of snoring, sleep apnea, tooth decay, gum disease, bad breath, and dehydration along with less oxygen uptake in the lungs.

Although there’s a clear winner, breathing through the nose isn’t always easy. If you have chronic congestion or infections or other breathing trouble, talk with your doctor.

Sometimes though, it’s a matter of habit and practice. Take a few moments to breathe slowly through your nose and visualize the nitric oxide being delivered as a gift to your lungs, improving the ability to absorb oxygen and transport it through your body. Try starting and ending your day with a few minutes of mindful nose breathing, and if possible, add a few more sessions throughout the day.

Here are two short guided meditations to support your practice.
4-Minute Breathing Practice
Begin the Day with Clarity

The takeaway: The nose is for breathing and smelling; the mouth is for eating and tasting. While it’s nice to have a backup system and have the option to breathe through the mouth when it’s necessary, the nose is the clear winner for optimal breathing.

Yoga Nidra for Exploring Opposites

Feelings and emotions have a tendency to take charge and drive experiences. The practice of exploring opposites creates a little space and facilitates a shift from reactive patterns to beneficial responses. This guided meditation is informed by the teachings of Richard Miller and the iRest Institute.

To subscribe to my Yoga with Jen YouTube channel, hover over the logo at the top left of the video before you press play.

filter the noise

Filter the Noise

Is your mind busy and distracted? Does life feel like a whirl of feelings and emotions, a constant stream of ups and downs? Do you feel disconnected?

Peace is below the surface of the mind chatter, beyond the patterns and beliefs.

The mind clamors, wanting to be seen, felt, and heard. The spirit whispers, waiting for our presence.

I am convinced that the greatest gift to ourselves and to each other is to spend time in silence and stillness and to live from there.

It’s difficult to filter the noise. Here are a few suggestions to get you started.

  • Find a quiet, peaceful place.
  • Start small.
  • Notice your senses.
  • Connect with a feeling of peace and safety.
  • Align with what’s most important to you.
  • Keep showing up.

You don’t need to sit in an uncomfortable position or meditate for hours to see the benefits. Give yourself 5 minutes and a plan; I’ve got you covered on the plan. 

Download this pdf with a short, simple outline for your meditation. You can print the guide and go through it on your own, and it also links to my guided meditation on Insight Timer to get you started.

Life is loud. Guided meditation leads to a peacefulness that exists beyond circumstances. 

Filter the noise. Turn inward, and live from the inside out.