Feb 3
In this episode, Tracy invites Esther Nagel to our podcast. Esther is a yoga teacher, author and writer from South Wales in the UK. She is also an expert in breathing and was recently diagnosed with ADHD. Esther shares: why learning to breathe properly is a powerful tool in managing the ADHD brain how she connected breath to so much of her own personal struggles stemming from ADHD and how it changed her life how proper breathing reduces stress, stabilizes emotions, and makes us more mindful how breathing balances the autonomic nervous system and helps us to be more attentive (focused) and more relaxed. some simple steps for breathing properly and doing it anywhere in her FREE 10-day breathing course.
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Quotes:
"YWhen we're breathing into the lower part of our lungs, that is actually if you're breathing into the bottom part of your lungs, that's going to push your digestive organs out a little bit."
- Esther Nagel
"Meditation is more about the focus. So so what you're doing, what this is, what the breath is pranayama, as you've already said, and pranayama is all about learning to control the breath."
- Esther Nagel
"So your mind is actually in control here you're controlling your body through your mind. You're consciously controlling your breath."
- Esther Nagel
"YWhen we're breathing into the lower part of our lungs, that is actually if you're breathing into the bottom part of your lungs, that's going to push your digestive organs out a little bit."
- Esther Nagel
"Meditation is more about the focus. So so what you're doing, what this is, what the breath is pranayama, as you've already said, and pranayama is all about learning to control the breath."
- Esther Nagel
"So your mind is actually in control here you're controlling your body through your mind. You're consciously controlling your breath."
- Esther Nagel
[00:00 - 20:17] Breathing Techniques for ADHD Management
[20:17 - 30:21] Deep Breathing Exercises for Relaxation and Stress Relief
[30:21 - 41:55] Mindful Breathing Techniques
- Tracy shares her personal struggles with breathing techniques, including her experience with Lamaze classes and Bikram yoga, and how she still struggles with proper breathing despite years of practice.
- Esther shares how focusing on breathing helps manage ADHD symptoms, including insomnia and emotional regulation.
- Esther and Tracy discuss the benefits of proper breathing, including relaxation and increased oxygen to the brain.
[20:17 - 30:21] Deep Breathing Exercises for Relaxation and Stress Relief
- Esther explains the importance of proper posture for breathing, emphasizing the need to sit up straight with a straight spine and relaxed shoulders.
- Esther demonstrates how to breathe properly by dividing the lungs into three sections and breathing into the lower, mid, and upper parts in that order.
- Esther erecommends slow, deep breathing to calm the nervous system, starting with 6-second inhales and exhales and gradually increasing capacity with practice.
[30:21 - 41:55] Mindful Breathing Techniques
- Esther describes how focusing on breath during meditation helps her develop focus and calmness, and shushes irrelevant thoughts, allowing her to think more clearly.
- Esther shares her free mini course, "The Five Minute Breath," on her website space to breathe academy.com, which includes a video and 10-day email series to help people become more present with their breath.
- Esther encourages listeners to try the 5-minute daily practice for 10 days to see a difference in their breathing and overall well-being.
Learn more by connecting with Tracy through Instagram, Facebook, LinkedIn, Pinterest or visit adhdforsmartwomen.com.
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EPISODE #54
Resources:
spacetobreatheacademy.com(this is the FREE 10-day breathing course that Esther mentioned)
How Deep Breathing Opens Up the ADHD Brain
Just Breathe: Diaphragmatic Breathing for ADHD
spacetobreatheacademy.com(this is the FREE 10-day breathing course that Esther mentioned)
How Deep Breathing Opens Up the ADHD Brain
Just Breathe: Diaphragmatic Breathing for ADHD
