Simply increase your awareness of your breathing without changing it. Watch it for a few minutes. Stay mindful and fully aware of whatever is happening in the present moment. Notice all the details as you inhale, pause and exhale. Get curious about, and lean into your internal sensations without the story.
Practice slow, deep three-part breathing, while consciously relaxing any tense muscles on each exhale. Keep it nice and smooth, with an equal count or ratio of inhale to exhale. Sit up straight or lay down comfortably, breathe first deep into your belly, then expand your ribs outward and front to back, then breathe up through your chest and collar bones. Exhale in the same direction. For example, inhale for a count of 3 or 4 then exhale for a count of 3 or 4. If your mind wanders or a thought comes into your head, let it pass and simply bring all your attention back to your breath. Do this 10 minutes twice a day.
Another wonderful technique to master is box breathing.
Exhale slowly making an audible sigh
Take a slow deep breath in through your nose for a count of 3
Hold for a count of 6
Exhale slowly through your mouth for a count of 6
Pause for a count of 3
Repeat for a total of 8 cycles
Play with forcefully exhaling, using your abdominal and intercostal muscles in your chest to squeeze as much air out as possible. Next, let your body inhale deeply but automatically, without trying to influence it. Repeat the cycle for at least several minutes or as long as you like.
Notice how you feel during and after each exercise. Be patient with yourself as you are learning a new skill. Repeat the ones that feel best, as often in the day as you can.
Schedule a breathwork session for guidance, or if you want to go deeper and experience wonderful transformation in your life and well-being.
Support Digestion With Herbs and Supplements
Most of the supplements and herbal remedies I recommend are available on my customized online holistic apothecary. Find the best supplements that have gone through my thorough screening process there. Look in the category for constipation or search them individually. My online dispensary is a convenient way for you to purchase my hand-picked, professional-grade, whole food supplements and other natural health products. Ordering is simple, and the products will be shipped directly to your home or work within a few days.
Natural supplements that have harmless laxative effects include vitamin C with bioflavonoids 1000 mg (safe in this amount until 36 weeks of pregnancy, then reduce to 500 mg per day) and Magnesium glycinate or citrate, 400-500 mg. Floradix makes a tasty liquid magnesium, 1 capful 1-2 times per day as needed. Peter Gilham’s powdered Natural Calm is another tasty form of magnesium that you add to hot water. Benefits of the liquid or powder is you can adjust the dose a little lower if your stools are too loose and frequent, or higher if you do not feel the laxative effect.
If you are anemic and an iron supplementation is needed, use herbal sources such as red raspberry and nettle infusions, Floradix iron or yellow dock root. Avoid ferrous sulfate found in most pharmacies, as it not only is not well absorbed or tolerated, it is very constipating.
Here’s a recipe for an effective herbal remedy for anemia and constipation:
Add a generous pinch each of dandelion and yellow dock root to a quart of boiling water.