Guess What’s in Your Saliva!

Guess what’s in your saliva! A lot of good stuff, that’s what. And it turns out that when we do our breathing techniques in yoga class, we are stimulating saliva production.

We know this thanks to the research of Dr. Sundar Balasubramian.

Dr. Balasubramanian is a pioneer in the area of research combining Pranayama (yogic breathing) with salivary biomarkers. He discovered that Yogic breathing promotes salivary secretion and it contains factors that are important to our healthy living. The components stimulated in the saliva include:

  • nerve growth factor that helps our nerve cells (good for Alzheimer patients)
  • immunoglobulins that are important for keeping immune system strong
  • tumor suppressors that have the capacity to prevent cells from becoming cancerous
  • and factors that reduce stress and inflammation

These findings are first of its kind, and provide novel insights into bridging ancient wisdom of Yoga and modern biology.

Dr. Balasubramanian is a Cell Biology researcher and founder of PranaScience Institute. He is currently studying mechanisms involved in resistance to cancer therapy at the Medical University of South Carolina (MUSC). He is also a Yoga Biology researcher.

Dr. Balasubramania’s research work is mentioned in this New York Times article. You can also listen to him explain his work in this TED talk or go to his website.

And of course, with all this inspiration (Latin for breathing in!), we’ll be focusing on our breathing techniques in class this week!

(This post is adapted from Dr. Balasubramania’s website).

 

Posted in Breathing, Cancer, Yoga

Why I’m Grateful for My Problems

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I’m grumbling about my challenges today: too many things to do, not enough time, not enough money, can’t make headway on my projects, gaining weight, menopause weirdness, sprained my ankle . . . but then I pause. I take a breath . . .

I’m actually grateful for my problems.

Yes, you read that right. I’m grateful for my problems. They are the byproducts of the world I’ve constructed for myself and they make me stronger; they’re tailored to me. And they could be much worse. Much, much worse.

And they have been much worse. No matter who you are, life will throw you a curve ball sooner or later. Your problems will get big. The scary kind. My worst one so far (and God, please, no more like this one) was watching my husband die from cancer. It’s hard to even type it. I was decimated, reduced to a puddle of flesh and tears, a non-functioning ball of emotion faintly resembling a person. My problems were big and unmanageable. How would I ever function in the world again when I certainly was not coming out from under my rock? How would I work like I used to? And since he was the breadwinner and I a scrappy artist, how would I pay the mortgage?

My family and sangha (a community of Buddhist meditators) carried me through that period. They cradled my messy, gloopy self, all spikes and meh. At some point, my yoga and meditation also began to hold me up and after a couple of years I started to look like a human again.

My point is, perspective helps. Telescope out and see the day’s problems and annoyances as they are – average adversities that make you stronger. Eat adversity for breakfast, someone said. It’s a motto I’m adopting. Gratitude helps. I’m grateful that these are my problems today. They are not fun, but they are manageable. And they could be much, much worse.

If you are having big problems right now, my heart goes out to you. I send you strength, patience and lovingkindness (a term used in Buddhist communities that means tenderness, kindness, affection, non-romantic love). I hope friends and loved ones surround you. May you have the wherewithal to keep putting one foot in front of the other and to keep taking big belly breaths.

And in your more lucid moments, may you see this period as a state of Grace. A kind of altered period where the heart is so open–perhaps because it’s been shattered (ugh)–that you cannot help but see your relationship to the Universe. Some may translate that as talking to God. Words fail here, but if you’re in it or have been in it, I think you know what I mean.

I send you Love and Strength.

And for the rest of us, let’s eat adversity for breakfast!

 

 

Posted in Awareness, Mind-body | Tagged ,

Can You Feel Your Feet? Thinking vs. Feeling

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Many people have difficulty quieting the mind when they settle into meditation or savasana, the resting period at the end of yoga class.

     What do you mean, “watch the breath?”

Really the intention is to feel the breath.

If you have a mind that is constantly in overdrive, try noticing the difference between feeling and thinking.

Feel your body. The mind is habituated to constantly thinking. It is always commenting, analyzing and judging. Your mind is a highly specialized problem-solver and this evaluative mode of the brain is its default mode.

The problem is it doesn’t know how to turn off. Especially when you are trying to sleep. It’s ready to solve all the problems in the world!

Here’s how you turn it off – FEEL YOUR BODY.

Really all you are doing is redirecting your awareness. Instead of letting the mind run willy-nilly into the land of thinking, turn your awareness toward feeling the body.

You can start with just feeling what you are in contact with – a chair, bed, or floor. Then you can move to more subtle sensations like your eyes or forehead and temples. Feel your feet, jaw or your shoulders. You could even focus on places of discomfort, but beware judgments and analyzing. Can you just feel this area with curiosity?

And then there’s the breath. The breath is always providing some sensations. You could hold your awareness on one of the sensations of breathing and stay there, getting into the finer details of those sensations. Can you feel the coolness of the inhalations in your nostrils? Or the warmth of the exhalations? Perhaps you can even feel your nostril hairs moving with the breath.

    What?! That’s crazy.

It’s true. You can if you just focus.

The next time you find yourself with an overly busy mind, try feeling your body. You may have to bring it back over and over – that pesky thinking mind is pretty strong – but every time you bring it back to the body you are strengthening your concentration muscle and that’s what you need to control those thoughts.

Be patient. Keep feeling.

Posted in Anxiety, Meditation

ChallengeCancer.com interviews Michelle

(click on image to listen to podcast)

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For Those with Breathing Challenges

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If your lungs have been compromised by treatment or other conditions, here are a few ways I can work with you to improve your ability to breathe.

First, work with your diaphragm.
Your diaphragm is your main breathing muscle and the first area I check. What you want to notice is whether your belly expands when you inhale. If so, how far down does it expand? Is it easy to do that? If it doesn’t expand easily that tells you that there is tension in the diaphragm and you’ll want to work on releasing that. Take a minute or two to focus on your belly expanding downward and outward on your inhalations. Just relax on your exhalations. Take your time. Don’t rush to your next inhalation. Let your exhalations really complete themselves, allowing the next inhalation to happen when it its ready. The breath cycles will begin to elongate. It’s important to never strain with the breath. This is called belly breathing.

Notice if you have belly tension – if you are used to holding your belly in, you will probably have a challenging time with belly breathing. Let the abdominals soften and expand. If you are accustomed to engaging your core for support, that is great! But see if you can just do that on your exhales, or only as needed, and allow the belly to be soft for your inhalations.

Should you breath this way all the time? No. But you want to practice the belly breath often enough to allow you to unlock your diaphragm from any patterns of tension.

Next, work on lung capacity.
To look at how well your lungs fill up, you’ll use a three-part breath technique. It goes like this: as you inhale, expand the belly, then the middle ribs then the upper ribs, all in one big breath. As you exhale, reverse that order, releasing the upper ribs, middle ribs, then soften the belly. So you’re inhaling from the bottom up and exhaling from the top down. Perhaps you can use the image of a balloon inflating and deflating. You’re gently testing your lung capacity on the inhalation – remember not to strain – and again, let your exhalation fully complete itself. Give it all the time it wants. Note: your belly probably won’t expand as much as it did in the belly breathing technique. That is fine.

Many people have postural habits that prevent them from achieving their full lung capacity. For example, if your upper body has a tendency to round forward (stooped), you might find it challenging to move the breath into the upper lungs because the muscles around the shoulders and upper rib cage are not accustomed to holding the torso upright. The muscles have likely become short in the front and weak in the back. Thus the upper lobes of the lungs are compressed with diminished function. Here’s where practicing the postures and movements in yoga can really help. If you’re not sure what to do, just try squeezing your shoulder blades together and lifting your breastbone. Notice the width across the front of your chest.

If part of your lungs have been removed or damaged . . .
You’ll probably need to work with a yoga therapist, like me, to increase your breathing capacity. I have two main strategies for working with resected or damaged lungs. 1.) we work together to get the healthy parts of your lungs, including the back-side, operating at full efficiency. This means unlocking patterns of tension in the various breathing muscles and working toward the fullest range of expansion possible. 2.) For areas of damage, I coach you to gently explore the sensations at the edge of this area. In other words, don’t ignore it, but notice what that area of the lungs feels like when breathing. And yes, you CAN direct your breath into different areas of your lungs including one side more than the other. Once again, remember to never strain or push the breath. To re-pattern these muscles, it will need to feel comfortable and manageable.

Working with the breath is not a one-size-fits all program, but becoming familiar with your breathing patterns can be a great source of peace and grounding.

Posted in Uncategorized

How is Yoga for Cancer Different Than Other Types of Yoga?

I’m often asked this question: “How is yoga for cancer patients different than other types of yoga? “ There are many ways we’ve adapted yoga to serve cancer patients.

Here are the main points . . .

Physical Ability. The first issue to address is the participant’s physical abilities and limitations. Through a pre-class interview via questionnaire, I will already know what form of cancer each person is dealing with. I’ll know whether there are metastasis to watch out for, surgery sites that are still healing, areas of tenderness from radiation, a general limited range of motion or any non-cancer related issues like back pain, arthritis or bad knees. I’ll also know if they are dealing with the side effects of treatment like joint pain, hormonal imbalances, fatigue, shortness of breath. All of this information helps me design the physical aspect of the class.

The movement and poses should meet the participants where they are. We start in a chair to make things easy. Once I understand their condition and get a sense of how they move, I can either take them into standing poses or onto the floor or we can just stay in the chairs.

Emotional and Mental State. The other main concern in these classes is stress and anxiety. Additionally, through that questionnaire, I’ll also know if they are dealing with high anxiety, depression, poor sleep, or if they have other coping mechanisms in place like family support, psychotherapy, meditation, church or friends. All this determines how I weave in things like breathing techniques for anxiety or meditation to get control of fears.

Adaptable. Also, we start each class with a check-in. I ask how each participant is doing that day and they let me know if something has flared up or if their anxiety is high – maybe they have an upcoming scan or other impending tests. This also informs how I structure the class. Some days we do a restorative class with lots of resting in supportive poses. Some days we are more active and we explore strength and balance in the body. Some days we talk more about the mind – how our thoughts ramp up our anxiety and how we can get control of them.

Relaxation. Finally, I make sure we end with a long savasana, the final resting period. The specific practice I do here is called yoga nidra and it allows the participant to drop into a deep state of relaxation while staying lucid enough to feel their body. In this state they may receive signals or information from their body or their deep self and at the very least, they have this sustained moment to rest in just being.

Classes stay small, under ten people, so that I can stay tuned in to everyone and their needs.

Educational. Where I can, I try to educate the participants on the physiological changes that these practices elicit – how these practices are supporting the immune system, supporting healing. This style of yoga can give a cancer patient their body back, help them take control, calm the anxiety, regain strength, flexibility and balance, deepen their awareness, and induce a much needed sense of peace.

 Headshot in blue, smilingMichelle Stortz, C-IAYT, RYT500, MFA
I have been specially trained to work with cancer patients. I am a certified yoga therapist through the International Association of Yoga Therapist. If you are looking a yoga-for-cancer class, look for similar credentials.

 

Posted in Uncategorized

Loving Kindness for Donald Trump

For this Valentine’s Day I intend to spend the day, to the best of my ability, in Loving Kindness. Loving Kindness is a practice of developing compassion and friendliness toward yourself and others. It’s a mindfulness practice that comes out of the Buddhist tradition and it helps us to cultivate an open heart, to see our habits and judgements and perhaps to thwart negative thoughts and actions.

This practice is about noticing your emotions and their interplay with your thoughts. In the full formal practice, you send kind thoughts to yourself, someone you love, someone for whom you have complicated feelings, someone who is neutral to you and finally, to someone you find challenging. The intention is to watch your emotions as you move through each category.

On Valentine’s Day I’ll choose someone for each category and send them loving kindness throughout the day. I’ll also send it to myself, first thing in the morning. As for the person I find challenging, I’ll be sending some loving kindness to Donald Trump.

The practice goes like this: set yourself up for meditation by settling into a comfortable position and turning your attention inward. Notice prominent body sensations, notice how your breath is moving and become aware of the state of your mind – are your thoughts very active or relatively calm? No need to change anything, just notice. You can keep watching your breath if you need a place to focus. Once you’ve come to a quiet state, turn your awareness to your emotions. Just see what is present. If the emotions are difficult, perhaps you can turn toward them and investigate. If they are too strong, you can return to the breath and try this practice another time.

When you are ready, send loving kindness to yourself by repeating these words with your inner voice.

May I be well
May I be happy
May I be free from suffering
May I live with ease

Notice your emotions as you hear these sentiments. How does it feel to receive these compassionate words? There’s no right or wrong way to feel. Just become aware of what’s happening.

The practice is then repeated with someone you love unconditionally. It could be a parent or grandparent or a teacher or mentor. Visualize them in front of you and send them kindness using these words or others that feel appropriate:

May you be well
May you be happy
May you be free from suffering
May you live with ease

Notice your emotions. Whatever arises is welcomed. Let it all be there.

You don’t have to do all the categories in one session. You can break it up into shorter sessions. The next categories are: someone for whom you have complicated feelings, someone who is neutral to you and someone you find challenging.

As afore mentioned, part of this Valentine’s Day’s practice is to send Donald Trump some loving kindness. He is someone I find challenging.

Donald Trump,
May you be well
May you be happy
May you be free from suffering
May you live with ease

On a soul level this works just fine for me. I don’t have a problem wishing him, or anybody well. I sincerely wish him peace and contentment. As someone who is changing the course of this country very rapidly, I have concern and I’m noticing that that concern is making my heart tighten in fear. So the work is in noticing that tightness and fear, letting it be there, repeating the words with sincerity and watching what happens. Maybe nothing. Maybe something.

And even as I take actions in protest to what is happening – marching, calling congressmen – how can I keep my heart open? How can I wish everyone well, even those who seem to wish me or my loved ones ill-will? How can I stay firm in my belief that everyone has a core of goodness? That is the work of cultivating loving kindness.

 

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Renunciation

This week I had my first colonoscopy. Wow, what an experience! As some of you may know, the hardest part is preparing which involves some fasting and then an uncomfortable period of evacuating. The interesting piece for me is the fasting, the renunciation. No grains, no nuts, no seeds, no corn; the process starts about five days before and on the day before, no solid food, only clear liquid.

I’ve fasted before and also done month-long cleanses so this renunciation is not new to me. It is such a good lesson in seeing where I cling and watching the body and mind’s conversation. The body says “HUNGRY!” and these days I say, “Good, it’s good to feel hunger.” And then I realize how emotionally dependent I’ve become on food – that it relieves my stress, it is my comfort, it is my reward after anything challenging – such that I rarely experience hunger in a big way anymore. So I think it’s good to feel this hunger during fasting. Not only because reveals this emotional pattern, but also because the body goes through a cleansing process when it is in a fasting state. And, I should clarify, for these colonoscopy fasts, there are filling juices and drinks to be had so that hunger does get sated. It is not one long period of hunger.

Luckily, I know that the hunger will end soon. That it’s healthy for me to feel it. I’m grateful that it’s not a life situation where I have no choice. I have food if I really need it. Then I pray for those who are suffering from serious hunger and starvation, those who have no choice. They have no food. May they find relief soon.

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Dream Yoga

I’ve been interested lately in Dream yoga. This was sparked by an article by Andrew Holecek and his research on the Tibetan Yogas of Sleep. The basic premise is that in sleep you are most spiritually awake – a vast array of experiences are available to you; you are not encumbered by the earth’s physical laws; the deep patterns of your subconscious will choose the direction you go (here’s where the practice of lucid dreaming comes in). And when you are awake, we are most spiritually asleep – limited by our physical experience and by the habituated patterns of our egos. If we could see our wakeful experience as dreamlike – not permanent, illusory ­– we would cultivate a different perspective on our sense of self, and the arising of various circumstances and phenomena.

Consider this as a kind of Jedi mind trick for yourself: Deep sleep is reality. Try to remember your dreams and set intentions for what you’d like to see happen. Wakefulness is not reality – it is all changeable and impermanent, for the good or the not-so-good. View it with less attachment. Set intentions for what you’d like to see happen.

 

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The Importance of Retreats

 

Have you been curious about retreats – what they’re like, how you’d benefit? Why not just go on a vacation instead? While vacations can certainly be inspiring and rejuvenating, retreats can be an important time for self-care, for realigning with the vision for your life or for evaluating what is really important for you. They can be especially important if you are on a healing journey, whether that is physical or emotional/mental. It is time away to get much needed rest, regain strength, and to listen to messages your body may be sending you. A retreat can create a state of internal peace and spaciousness, which in turn can allow for insight, a perspective shift or even a significant transformation.

Yoga and meditation retreats can be especially supportive in the healing process. They offer the opportunity to experience a more sustained shift into the quiet, calm state that these two ancient practices can generate. Facilitators often go deeper into practices that you might only taste in a typical yoga or meditation class such as yoga nidra (the yoga of sleep) or extended meditations.

In retreat mode, the nervous system has the opportunity to slow down, to shift into the parasympathetic end of its pendulum, which is the part that says, “Everything is okay, we can relax, no need to stress out.” The immune system likes this and can operate more efficiently in this state. Retreat mode is also an opportunity to see how patterns of anxiety thinking may be affecting the body. And even if discomfort is present, perhaps you’ll come to a place where you simply allow it to be present and listen to what the body has to say. If that sounds impossible, you may actually be primed for a retreat.

If you are unsure if a retreat is the right thing for you, you can give yourself a taste of retreating even just for one hour. Do something to feed your soul – walk in the woods, take a hot bath, do some journaling. Doing one or all of these things could give you an idea of the potential a retreat could bring to your life. It’s best to do these alone, or at least tell those around you that you will be in silence so that you can listen deeply to your own inner drives, your inner world.

Retreats are an opportunity to see what is really going on under the surface of your busy-ness; to allow mental chatter to slow down so that you can feel what’s connected to that chatter, even if it is uncomfortable. Often, when we look at our situations straight on, they are not as scary as our minds build them up to be.

Maybe this healing journey you’re on is not so scary, but simply an opportunity to make the lifestyle changes you’ve been telling yourself you’ll make someday. So then a retreat is just a much-needed break from your routine, an opportunity to make those changes or learn some new methods for self-care.

In any case, a retreat offers many benefits, the best of which might be creating breathing space to just be. It could be the best vacation of your life!

Come to my day-long retreat, Awaken the Healer Within
Saturday, October 29th, 2016
10:00am – 3:00pm (registration at 9:30am with tea and coffee)
Houston Room in the Parish House
at The Church of St. Martin-in-the-Fields
8000 St. Martins Lane, Philadelphia PA 19118

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