Month: April 2013

Spring Fever: dealing with anxiety for preteen and teens

We once again feature blog guest writer Zara who created and writes for urban practice.me.  Of course, the yoga sections below are for adults but you’ll find a lot of these symptoms in the kids you teach in the spring time, so consider using them on your middle and high school classes. Enjoy!

One Thing You Should Try This Spring

To Really Enjoy Spring Fever

Spring!

Spring is here!  For me this is the best time of year, when everyone springs out of winter hibernation mode and gets their minds and bodies moving again.  Compared to my winter self, I have so much more energy to work, socialize and pursue new hobbies.

But I also notice that my mood and emotions are all over the place during Spring, and even though I’m not anxious by nature, my anxiety levels shoot up like the arugula seedlings sprouting in my kitchen right now.  

I get all the tell-tale symptoms of Spring Fever: hyper active energy, restlessness, shortness of breath, rapid heart beat.  On the one hand Spring Fever is simply the mind/body’s reaction to the changing weather; on the other hand, it can be quite distracting and stressful.

Over the years I have discovered the BEST way to ease myself through Spring Fever (or through anxiety and restlessness at any other time) is through practicing yogic breathing techniques.

I could swear it’s magic, but actually what is happening in yogic breathing techniques is stimulation of the parasympathetic nervous system (the opposite of your “fight or flight” system) so through practice you end up calm and relaxed.

My all time favorite technique for calming my body and mind is the Double Exhale.  It’s as simple as picking a daffodil, but it has an enormous effect on your complex nervous system.  After a few minutes of practicing you will feel as calm as the glassy surface of a pond.  Here’s how to do it:

  • Inhale and exhale a few times through your nostrils without thinking about it
  • Then, on an inhale (through your nostrils), count silently to yourself as you fill all the way up with air; the final number can be anything at all, but my students commonly count to 4, 5 or 6
  • As you exhale (through your nostrils), count silently to yourself double the number that you counted on the inhale
  • Repeat for as long as you need, but at least 5 mins

As you get used to lengthening your exhales, you can gradually increase the count on your inhale and the double count on your exhale.  If you like, you can add a brief pause at the top and bottom of each breath, letting yourself be aware of the still moment that transitions your in and out breath.

RelaxAnd if you are having a particularly hectic day, doDouble Exhale lying on your back for an extra calming treat.

Another relaxing breath is the Bumble Bee Breath, known in the yoga world asBhramaree breathing.

The technique is to inhale through the nostrils then exhale through the nostrils while at the same time making a humming sound like a bumble bee.  The vibration created in Bhramaree soothes the nerves and muscles in the face, throat, neck and chest and so it is a sweet antidote to tension, anxiety and restlessness.

To try it, begin by inhaling through the nostrils for a count of 5 and then exhaling though the nostrils while humming for a count of 10 (like the technique above, make the length of the exhale double the length of the inhale).

Now I want to hear from you, do you have trouble breathing during Spring or any other time of year?  Tell me about it at sara@yoginizara.com. You can also join me for daily meditation/movement tips and musings with a Facebook “Like” here or on Twitter @MyUrbanPractice.

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