Nasal Breathing (Pranayama) vs. Mouth Breathing

Nasal Breathing (Pranayama) vs. Mouth Breathing; Moving from Stress & Anxiety to a State of Calm & Relaxation by Trudee Sanbonmatsu

     At the beginning of every yoga class, I impress upon my students the importance of yogic breathing during practice. It is so important that the poses are secondary to yogic breathing; a student can consider their practice perfect, if all they do during class is yogic breathing, while adding few or no poses.

The ancient Indian system of yoga identified prana as the universal life force or energy which distinguishes the living from the dead. Start by finding a slow, deep, rhythmic breath, in through the nose and out through the nose. Then, find a ratio of inhale to exhale wherein the exhale is a little longer than the inhale; the exhale is as powerful at the end as it is in the beginning. On the initial inhale, soften the belly allowing the diaphragm to move downwards and fill up the lungs. On the exhale, drawn the navel in and up, expressing all the air out the lungs. These simple steps will: calm the mind, reduce worries and anxieties; improve focus and attention; increase energy, bringing enthusiasm and positivity; boost the immune system; rejuvenate the body and mind; and, may even slow down the aging process.

Take a moment now to become aware of your breath. Is it deep or shallow, smooth or choppy? Most of us breathe from the chest. Shallow breathing sends a signal to the brain that all is not well and we are stressed. Alternatively, breathing from the abdomen boosts respiration, ensures a rich supply of oxygen to the brain and signals that all is well. If you watch new born babies, you will see that their stomachs rise and fall as they breathe in and out. This type of breathing calms the Sympathetic Nervous System (SNS) our body’s fight, flight, freeze reaction and switches on the Parasympathetic Nervous System
(PNS) producing a feeling of calm and relaxation.

If we breathe a lower volume of air by breathing in a slow controlled fashion through the nose, we increase the amount of carbon dioxide, and can deliver more oxygen to our muscles and organs including the heart and brain. Breathing in and out more air than necessary results in hypocapnia, a state of reduced carbon dioxide in the blood. You inhale and exhale too much when breathing in and out the mouth. This reduces oxygen to the brain and body tissues. Nasal breathing increases the levels of nitric oxide. A key signaling molecule used throughout the body. It regulates air flow and helps prevent
over-breathing.

More professional athletes are now using the ancient wisdom of pranayama breathwork to excel at their sport. Ultra-marathoner Scott Jurek, seven-time consecutive winner of the Western States 100 Mile Endurance Run, states that slowing down his breath rate and breathing from his belly through his nose, is essential to his athletic success.

Pay attention to your breath. Breathing in and out of the mouth signals the nervous system that something is wrong. Mouth breathing means difficult breathing and this, in turn, means deficient oxygenation of the tissues with the result of lowered vital organ and brain activity. To move from the SNS into the PNS, find an everyday situation and train your brain to start automatically breathing yogic breath. One suggestion is when driving, each time you come to a stop light, soften your belly and inhale then exhale slowly always through the nose. Over time you will naturally begin to exist in a state of calm and relaxation, instead of in a state of constant stress and anxiety.

Thank You to Trudee Sanbonmatsu, Park City’s Best Yoga Instructor 2015 & 2016 for taking the time to prepare this article. If you feel it’s time to benefit from Yoga  -try a class with Trudee, check out her studio website, Yoga Kula Project for classes and times. Namaste! 💚🙏🕉🌸

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Vman Finds Record Breaking Mushroom!

Hey Park City, our Farmer’s Market manager, Vman, otherwise known as the ‘Mushroom King’, found a record breaking mushroom in the Utah mountains. The 15 inch tall, 5.5 pound mushroom is the largest mushroom in Utah history. The mushroom is now sitting in a freezer, waiting to see if it will qualify for a Guinness world record title. Check out the video on Youtube!

3 Tips for Novice Gardeners Who Want to Help Bees

3 Tips for Novice Gardeners Who Want to Help Bees by Christy Erickson

If you want to start a home garden to help the bees but don’t have a green thumb or haven’t yet tried your hand at gardening to know whether you have a green thumb, don’t lose hope.

Even novice gardeners can grow some flowers and vegetables and help bees and other pollinators thrive. It’s more important now than ever before for you to take a leap into gardening because bee populations are declining, and we rely on bees for pollinating about one-third of all our food. Simply put, without bees and other pollinators, global food production would take a devastating hit. Our three tips for novice gardeners will help you develop a green thumb and, more importantly, protect bees in your backyard.

1. Spend Time Preparing the Soil

If you have not gardened successfully in the past, spend time learning gardening dos and don’ts. For instance: preparing your soil for new flowers and vegetables is essential because a healthy garden results from healthy soil. It’s also wise to determine the pH of your soil using a soil testing kit from your local home improvement store or nursery. Bulbs typically need a pH balance between six and seven, so if yours is at a different level, talk with the experts at the store or nursery about how to make corrections by adding minerals such as limestone or lime sulfur. Beware of certain products that could be toxic to bees when making pH adjustments to your soil; by itself, sulfur is highly toxic to bees, yet lime sulfur products are safe for bees.

2. Ensure Your Garden Materials are Bee Safe

Sadly, much of what we do to help bees actually is responsible for killing them.

According to the Huffington Post, one report shows that 54% of regularly purchased so-called bee-friendly plants from chain home improvement stores contain neonicotinoid pesticides. The European Union has banned these pesticides on flowering crops, but they continue to be used and sold in the United States. You should look at the garden products and materials you have at home and immediately stop using those that contain neonicotinoids: the product labels will contain acetamiprid, clothianidin, imidacloprid, and thiamethoxam as active ingredients.

The better bet is to start your garden with products that you know are organic and bee safe. You can do so by purchasing organic plant starts or growing plants from untreated seeds in organic potting soil. Then, avoid using soil, pesticides, and fertilizers that contain neonicotinoids and other ingredients that are toxic to bees. One trick is to attract beneficial insects that prey on pests in your garden by planting specific flowers and herbs. If you’re not sure which plants will attract beneficial insects, check out this post by Permaculture Research Institute. If you absolutely cannot get rid of pests without other interventions, use insecticidal soaps or oils or other eco-friendly pest control products. (Tip: Today’s Homeowner with Danny Lipford shares tips for making your own insecticidal soap.)

3. Choose Plants that are Easy to Grow and that Attract Bees

Novice gardeners won’t do much to help bees if they try to grow plants that are better suited to people with extremely green thumbs. You will have a much more successful garden and help bees thrive if you choose plants that are easy to grow and that bees love.

For example, lavender, black-eyed Susans, daylilies, and Spiraea, are easy plants that attract bees and provide them with plenty of pollen and nectar. If you want to plant an edible garden, there are some vegetables and herbs that are more attractive to bees than others, including artichoke, beans, cucumbers, peas, squash, basil, low-growing clover, mint, rosemary, and oregano.

Novice gardeners can do a great deal to help bees by doing their best to start a backyard garden. You should spend time preparing the soil, avoid garden materials that are toxic to bees, and choose plants that are easy to grow and that attract bees.

Image via Pixabay by Antranias

Sponsor the 2017 Park City Farmer’s Market

The 2017 Park City Farmer’s Market is just 3 short months away! If you are a business owner in Park City or surrounding areas please consider sponsoring us for the 2017 season. Sponsors receive their logo and web link to their business on the sidebar of our website homepage for maximum exposure. For more information on our different sponsorships available please go to the “sponsors” section of our website, thank you! ❤

Sponsor 2017 Park City Farmers Market