Indie-Author Do’s and Don’ts

I wrote my first book in six months.

I didn’t really think this was a big deal until I started promoting my first book BE STILL: The Power of Biblical Meditation. One question I’m asked the most is, “How long did it take you to write and publish your book?” When I tell them that it took 6 months to write the book, 1 month to edit the book and 2 weeks to design the book cover, I’m usually met with a blank stare or a response like, “Oh my goodness. I’ve been writing my book for over 2 years!” I’ve also been asked about how I did it in less than a year. You can read about the approach I took in my last week’s blog, Dream Killers (And How to Overcome Them).

I wanted to focus today’s post on what I learned along the way of independently publishing my first book (to be completely transparent, I’ve only published one book so far; but I refer to it as my first book because I’m currently writing my second one). After doing some research, I knew I didn’t want to publish my first book the traditional way of getting a literary agent who will shop around for a book deal through a publishing company. I didn’t want to submit my manuscript to dozens and dozens of literary agents. I didn’t want to lose any creative control over the content of my manuscript. I didn’t want to wait a year (or more) before my book is published (provided that I could find a literary agent who would represent me). I didn’t dream of becoming a New York Times Bestseller Author, nor did I dream of becoming a millionaire through this book. I simply wanted to write. I wanted to obey God by writing this book that He put on my heart three years ago.

I’ve been writing my whole life. I learned how to read and write Korean when I was four years old. When my family and I moved to the U.S. when I was nine years old, I became fluent in English within a few years. I wrote all throughout my teenage years, and I became an A&E Editor for the college newspaper. I went on to become a Sr. Technical Writer for several Fortune 500 Companies. With my writing background and project management training, I was pretty confident that I could write and publish my book without any issues. I did publish my book independently before my self-imposed deadline, but here are some do’s and don’ts I learned along the way:

DO:
  1. Create an outline.
    I wrote out my chapter numbers and titles and created a preliminary Table of Content.
  2. Write down a timeline, milestones, tasks and resources.
    See last week’s blog.
  3. Write consistently.
    It doesn’t matter if you feel like you have a writer’s block. Write anything and everything. You can edit out irrelevant things later.
  4. Give yourself some “padding” time
    Allot extra time for the tasks in case unforeseen circumstances come up.
  5. Go easy on yourself
    Show yourself some grace if you don’t finish your tasks in the time frame that you had allotted… Because it will happen.
  6. Remove yourself from distractions.
    I did most of my writing at the local library and Panera Bread with ear plugs.
  7. Have a pre-order sale.
    Holding a pre-order sale started the buzz among my friends (and their friends) on social media not to mention some revenue even before the book was even published.
DON’T:
  1. Edit your own manuscript!
    Initially, my husband was supposed to edit my book (he also has a writing and editing background); however, he started his MBA program this year, so I knew that between his full-time job, MBA program and helping lead the Teen Ministry at our church (which I also have the privilege of doing alongside of him), it was unrealistic for me to ask him to edit my book.
    Because I had experience in editing books for other authors (I edited two books last year), I decided to take on this task. It took an entire month of editing over a dozen times (this includes line editing, content editing and copy editing). I printed the entire book three times before I was able to publish it (and even then, I missed one thing, which I have corrected after publication).
    It is one of the most time-consuming part of publishing a book, and I highly recommend that you get another set of eyes to fine-comb through your manuscript. For my second book, I plan to pay an editor to complete this arduous task.
  2. Bypass getting a group of beta readers.
    I got lucky in that my friend and mentor, Lisa Washington, wrote the foreword for my book. She read my book from cover to cover and gave me some great feedback. Lisa is a fellow yoga teacher and author. She is also a celebrity chef (you may have seen her on Food Network), CEO of B’Tyli Natural Skin Therapies, Life Coach, and a Cover Model among many other things. She gave me a lot of feedback on the content of my book, and having her become my beta reader allowed my book to be so much better than I had imagined it would be!
    Beta readers will be able to provide valuable feedback that will elevate the quality of your book content.
  3. Order too many books!
    I had several book events lined up a few months before my book was published, so I went ahead and ordered 600 books! I ended up selling about half within the first month (which is still very good), but the rest are in my garage where I grab a box whenever I go to my next book event (which I guess isn’t necessarily a bad thing, but it probably want necessary to order so many books since there are many people who have purchased copies straight from the website).
  4. Take not enough books to your book events.
    I always take more books with me than the number of attendees. I’ve had several people buy 3-5 copies to give as gifts.
  5. Expect to sell millions of books within the first month (or the first year)!
    Unless you have a million friends and family, you probably won’t sell as many books as you may think.
  6. Sit around and assume people will buy the book through one post on social media.
    I had a lady who purchased my book after seeing about 15 posts about it. She said she kept forgetting to purchase my book, and she needed that 15th reminder to purchase it.
  7. Try to do this alone.
    Go to writer’s conferences, join Facebook groups, listen to podcasts, and become a part of the #writingcommunity on Twitter. We are all here to encourage, motivate, and lift each other up.

Happy Writing!

With Gratitude,

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Dream Killers (And How to Overcome Them)

There are many things that fuel a person’s dreams and passions, and most of us start out strong in running after those dreams and passions. We make plans and goals, and we dream big and envision what the end goal will look like. If you’re anything like me, the excitement and motivation doesn’t last too long.

I have dreams and goals that never came to fruition because I would get discouraged, distracted, or disillusioned:

  1. Discouraged
    I would allow those negative self-talk to stop me from continuing the tasks required in order for me to get one step closer to achieving my goals. I would tell myself, “It didn’t work before,” “You don’t have the discipline to stick with it,” or “You’re not talented/smart enough.”
  2. Distracted
    I would lose sight of my dreams by focusing on tasks that wouldn’t bring me closer to achieving the goal. For example, when I was writing my first book, I would often get tempted to blow off my writing times that I had already scheduled into my day so that I can meet up with friends for lunch or go bargain-hunting at different stores (I usually ended up not getting anything anyway).
  3. Disillusioned
    I found that novelty wears off on everything. Once we see past the “glamour” of a dream, what we’re often left with is all the behind-the-scenes things that aren’t enjoyable. When I co-owned an aerial yoga studio in Dallas about 5 years ago, I was in charge of the operations, training/staffing and payroll. There’s a lot more to owning a brick and mortar business than just showing up to work everyday.
“A goal without a plan is just a wish”
– Antoine de Saint-Exupéry

As I mentioned in my last week’s blog, it’s important to know WHY we do what we do. Without having a concrete reason why we want to achieve that dream, it is highly unlikely that we will succeed. But even with knowing our WHY to our WHAT, we must come up with a plan that will help achieve our dreams and goals. Through experiences, trial and error (and through my former training as a project manager), I’ve learned to always do the following five things to set myself up for success:

  1. Write it down
    Dreams and goals must be written down on paper to make it official and real.
  2. Set a completion date
    Without a completion date set, you won’t be able to manage the next two steps (#3 & #4).
  3. Set milestones within the time frame
    These are small accomplishments within the goal. For example, when I was going through the planning phase of writing my first book, I knew I was going to start writing my book in March and have it published by the beginning of October. So my milestones were to finish writing the book by August 1st, finish editing by September 1st, finish creating the book cover by September 15th, and have it published by October 1st. After meeting each milestone, I celebrated by taking my family out to dinner.
  4. Set tasks within each milestone
    From March to July, I blocked out two hours of writing time twice a week  and even took a week-long sabbatical so that I can focus on getting as much writing as I can. I also scheduled all the interviews as well as the photo shoot for my book (the photo shoot took place in Atlanta, GA and at my home in Charlotte, NC) during that time frame. I dedicated the entire month of August to editing my book over a dozen times (In hindsight, I would never recommend editing your own book even if you’re an editor like me. I will cover this topic in next week’s blog). I finished creating the book cover in one week (I’m good at graphic design, but it still was not an easy task).
  5. Identify the required resources for each task
    As you write down the tasks required within each milestone, it’s important to figure out what you will need to complete the tasks. For example, I knew I needed to be away from my house whenever I would write because there were too many distractions at home (comfy couch, cute dog, my awesome family, Netflix, etc.); so I became a regular at the local library and Panera Bread twice a week. To prepare for my writing times, I would make sure I took my ear plugs so that I wouldn’t get distracted from conversations going on around me. I always took a jacket or a big scarf in case it got cold inside. So my resources during my writing times were my laptop, ear plugs and jacket/big scarf.
“Four steps to achievement: Plan purposefully. Prepare prayerfully. Proceed positively. Pursue persistently.”
William A. Ward

Dream big and plan accordingly!

 

With Gratitude,
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What is your “Why?”

“I believe it’s very important to remember your WHY because it fuels your WHAT.”
Keegan Leiba, Actor/Model/Talent Coach

Two weeks ago, I had my official book launch party. For several hours leading up to the event, I had one text message after another from people letting me know that they couldn’t make it anymore.  I must admit, I struggled with discouragement for a few minutes before I reminded myself that the book launch party was not the end goal. The end goal was to obey God by finishing my book which was already accomplished; so anything else related to the book (book promotions, book events) were all just icing on the cake. Once I changed my perspective, I felt at peace about my event.

How often do we allow challenging situations to discourage us or get us off-focused from our dreams and goals? I don’t know a single person who hasn’t struggled with wanting to give up or to second guess their decision to pursue their dreams. Sometimes we can even become paralyzed with fear of failure which prevents us from persevering through the tough times.

“The best view comes after the hardest climb.”
– Author Unknown

When we’re climbing the steepest mountains in life, we do not see the view which awaits us. This is when we want to quit climbing and just descend down back to the ground. It is at this very point that we must remember the “WHY” in what we do. When we fix our eyes on our end goal and the reasons behind it, all the steps leading up to that “best view” will become more bearable… and we will have grown in our character along the way which will allow us to have the gratitude and the ability to appreciate that view.

Oh and by the way, my book launch event was amazing!  

 

I would love to hear about your “why” to your dreams and goals!

 

With Gratitude,
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Be. Here. Now.

My last week’s blog post was about how life seems to move at the speed of light. As promised, this blog post is an elaboration of my statement, “When we get in the mode of constantly DOING, we forget to live our lives in the present moment.”

Why is it so hard for us to live in the present? Why do we have such a difficult time just BEING instead of DOING? I believe part of the reason is due to our desire for control.

“There are only two days in a year that nothing can be done.
One is called yesterday and the other is called tomorrow,
so today is the right day to love, believe, do and mostly live.”
Dalai Lama

Even for those “two days” that we can not control, we spend so much time trying to fix things that have already happened (yesterday) and control the future outcome (tomorrow). This creates a sense of constant movement both physically and mentally.

“Even if we are able to physically stop moving, our minds are
constantly thinking, problem-solving, organizing, worrying,
rationalizing, irrationalizing, regretting and dwelling.”

Excerpt from my book, Be Still: The Power of Biblical Meditation

Each week, I teach several styles of yoga classes (group and private classes), ranging from physically challenging to restorative and passive, longer-holds. Can you guess which one has a bigger attendance? (If you guessed the more physically challenging yoga class, you are correct!) As human beings, we’re drawn to things that create more imbalance within ourselves. The more driven you are, the more you will be drawn to activities that keep you in constant motion. When was the last time you stopped and experienced the present? When was the last time you consciously stopped your mind from regretting the past or worrying about the future?

“Who of you by worrying can add a single hour to your life?”
Luke 12:25

According to Luke 12:25, we can not add more hours to our lives by worrying. In fact, worrying is robbing us of our time, energy, joy, and even our health. So if worrying robs our lives (potentially shortening it), then perhaps the opposite is true: Not worrying (and BEING present) could extend our lives!

As a Yoga and Meditation Teacher, I have been trained to teach others how to be present. One of the most rewarding moments for me is when a student of mine experiences a self-transformation through becoming still. One of the practices that I teach my students is counting their breaths. It may sound funny, but I invite you to give it a shot with the following recorded practice (this one is pretty short) which is one of many techniques I have recorded for my book:


Next time you find your mind regretting or worrying, make a conscious decision to stop and experience the present.

Be. Here. Now.
With Gratitude,

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Life at the Speed of Light

I’ve heard many adults say, “Life just gets faster and faster as you get older.” When I was a kid, I thought that was the most ridiculous thing I had ever heard. I remember waiting — what seemed like forever — for my summer vacation to begin, only to start counting down the days to the first day of school (because I missed seeing most of my classmates). Those long days of summer seemed to go on and on. 

Now that I’m in my mid-40’s (45 to be exact) running my own business as a yoga & meditation teacher, fitness instructor and an author, I see more and more of what “those adults” were talking about. For example, in a single day last week, I taught 2 yoga classes, trained a client, ran errands, spent time with one of the teen girls that I mentor, drove my daughter and her friend to the mall, went to a church midweek service and spent some time on my writing afterwards. In the midst of doing one thing after another all day, I can tend to think to myself, “Where did the day go?” Life is passing by faster than the speed of light… or is it?

Growing up in Los Angeles, I was able to go to a lot of cool places. Once of my absolute favorite places in Southern California is called Glen Ivy Hot Springs Spa in Corona, CA. It’s a true day spa where you pay an entrance fee and you can stay there all day relaxing by the pool, enjoying one of their add-on spa services, taking advantage of everything or doing absolutely nothing. On that particular trip to Glen Ivy, I chose to do the latter. I spent part of that day lying on one of their poolside chaise, underneath a bunch of palm trees (here are the pictures I took while lying down):

 

I did not have anything else to do other than to just relax and feel the gentle breeze while the palm trees provided just the perfect amount of shade on this beautiful summer day in California. I remember this feeling of peace as I experienced how

TIME. STOOD. STILL.

I feel as if God allowed me to experience that day so that I can capture that moment in my heart as a constant reminder to slow down and just experience BEING as opposed to DOING.

When we get in the mode of constantly DOING, we forget to live our lives in the present moment. I encourage you to try sitting/lying still, listening to your breath, and simply be present. Perhaps this is the way we can prevent life passing by us at the speed of light.

I will elaborate on this concept of BEING PRESENT on next week’s blog!

 

With Gratitude,

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Theme for October: Overcoming Fear

“There is no illusion greater than fear.”
Lao Tzu

Every month in my Yoga classes, we work around a certain theme. The yoga practices that I put together for these classes are created with that goal in mind. I use the principles of Vinyasa Krama (not to be confused with Vinyasa Yoga). Vinyasa Krama is translated as “wise progression” or “intelligent sequencing.”

Vinyasa = Synchronizing Breath and Movement
Krama – Orderly/Wise Action

Every asana (the physical postures in Yoga) included in the practice is there for a specific reason. So with this intention, we’re working on creating a sense of empowerment (twist poses), being reminded to stay grounded and true to our authenticity and love (standing poses and heart-opening back bending poses).

Our apex/peak asana for this month is Camatkarasana (Miracle Pose, also known as “Wild Thing”) for my Monday morning class at Keith Family YMCA and for my Wednesday morning classes at IM=X Pilates & Fitness, Urdhva Dhanurasana (Wheel Pose – demonstrated below by one of my former aerial yoga students, Danielle Bisheit).

October Apex Poses.png

For the students who are working up to these asanas, I always provide modifications (I advise them to skip the Wheel Pose and stay on their knee for Miracle Pose/Wild Thing):

 


lines Getting Personal lines

I find myself being driven by fear and guilt. I will complete a task because “if I don’t, I will feel guilty.” I’m not this way all the time; in fact, when I spend some great quality time in “The Word” (aka The Bible), meditation, and conversations with God (aka prayer), I am more inclined to do things out of love. I feel more compelled to live out my authenticity.

Recently, I noticed that I was feeling defeated at the end of each day. I felt like I was not productive because I didn’t get everything done that I planned on completing that day <insert guilt here>. Just as a point of reference, this was a typical day:

Screenshot 2019-10-13 17.17.37

After that realization of feeling defeated, I prayed one morning for God to help me get everything done that day. And then — as I always do — I sat still and waited for God to speak to me. He revealed to me that I had way too many things that I wanted to accomplish each day. It may have worked when I was nineteen with no aches and pains, full of energy and when multi-tasking was a way of life. That is no longer me. So I changed my prayer request. I asked God to reveal the things I didn’t need to do that day. Sure enough, things started getting cancelled out of my schedule. Instead of filling those open slots with something else, I used those times to do things I enjoyed: I read, I took extra walks around the neighborhood, I listened to podcasts, I baked, etc.

I love my new schedule. Setting myself up for success feels awesome! I ask for more help from friends (instead of driving my daughter and her friends to places, I ask one of the moms if they can pick-up if I drop-off) and family (which they are always more than happy to help out). I try to multi-task less so that I can give my full attention and energy to a single task.

So back to overcoming fear: What you think is your fear may not actually be the source of it. In my case, the source of my fear wasn’t not being able to doing more but rather the fear of not being enough which is a total lie from the enemy:

“The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”
John 10:10

“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”
Ephesians 2:10

“No, in all these things we are more than conquerors through him who loved us.”
Romans 8:37

Don’t believe the lies. Most of the things we fear are lies, an illusion that will most likely not even happen anyway.

With Gratitude,

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Click here to find out more about my new book, Be Still: The Power of Biblical Meditation

My First Post in FOUR YEARS because…

Today is October 11, 2019. It’s been almost FOUR YEARS since I’ve posted a blog. In the beginning on 2016, I wrote a blog titled, “What a Difference a Year Makes, Pt. 2” (Part 1 was written and posted on 8/12/15). In these posts, I did a short recap on my life since the last time I posted. Each of these “recap posts” ended with an intention (to myself) to post regularly; however, I did not follow through in 2015 or in 2016. Throughout the months and years in between, I battled feeling like a failure. In the back of my mind, I thought that I was just too lazy to have the discipline to do this; but I recently realized that I was wrong.

As long as I can remember, I struggled with self-doubt. Growing up in Los Angeles, there was always someone prettier/smarter/funnier/more talented than me. The Korean Culture that I grew up in was (and is still) filled with comparisons to someone prettier/smarter/funnier/more talented. I thought as an adult, I had “grown out” of this, but unfortunately, self-doubt isn’t something you just grow out of like a pair of shoes. It is something you have to tackle with full intention.

I recently wrote and self-published a book called, “Be Still: The Power of Biblical Meditation.” It is a book filled with breathing techniques, biblical meditation techniques (audio links to the techniques are included), scriptural yoga practice, stories from my life as well as the lives of others (Chapter 5 contains stories from brave souls who have used biblical meditation as one of the ways to overcome daily stress, child abuse, divorce, remarriage, etc.). It was such a wonderful experience, but it forced parts of my self-doubt to surface over and over again.

One of the biggest things I had to overcome was the self-doubt of authenticity.  The common question I battled regularly during that time was, “Am I qualified to write this book?”  According to Merriam-Webster Dictionary, the word qualified is defined as, “fitted (as by training or experience) for a given purpose. 

Qualified: (adj.) fitted (as by training or experience) for a given purpose

So I had to ask myself, “Am I fit — by training and experience — to write this book?” I knew the answer was YES! Through years of training in and experiencing Yoga, Ayurveda, Meditation and Energy Science as well as biblically living out what I learned at the feet of some amazing Bible Teachers and Ministers, I knew I was fit by training and experience.

Writing this book was therapeutic and so needed. I feel that I have grown in my vulnerability through the things I wrote about myself which allows me to live a more authentic life. 

As I end this post, I am setting the intention within myself to blog more often with unapologetic authenticity.

 

With Gratitude,
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Be Happy

Recently, I read a book called “My Story” which is about Elizabeth Smart, the woman who was abducted and horrifically abused for 9 months when she was 14 years old.  It was such a gut-wrenching and heart-breaking story which has a happy ending, but I couldn’t help but to imagine what I would’ve done in her shoes.  Would I have been as strong as she was?  Would I have been able to survive the ordeal and move on?  Would I be able to forgive for my own sake?  I wrestled with these questions in my head over and over again as I continued to read page after page of her story.  I wondered how she was able to go on to live a “normal” life after something so traumatic (she got married in 2012).  As I neared the end of the book, I read something that changed everything for me.


“He has stolen nine months of your life that you will never get back. But the best punishment you could ever give him is to be happy.”

– Lois Smart (to her daughter Elizabeth)


After pondering over these two sentences, I started to think about my own life.  There are so many things in my past that I wish I could’ve done different.  Don’t get me wrong, I have very few regrets because all of my mistakes, bad decisions (as well as good decisions) have shaped me to be who I am today.  But there have been times when I held on to bitterness toward certain people for way too long.  When I stay bitter, it robs me of my joy, my happiness.

Not that my intention is to punish people that have wronged me in the past (I don’t feel bitter towards those people anymore), but I want to live my life in a way that I don’t let other people’s actions rob me of even a minute of my life.

Here are a few ways I’ll be working on being happy:

    1. Pray for Others More – When I pray for others, I tend to grow in my appreciation for my own life.  Also, according to The Psychology of Happiness and Well-Being, praying for others has been found to decrease stress level and increase happiness in the one doing the praying.
    2. Forgive Quicker – When I forgive, I feel less burdened with negative emotions.  It’s been found (by Mayo Clinic) that forgiveness can lead to healthier relationships and higher self-esteem among many other benefits.
    3. Count My Blessings – 5 months into her captivity, Elizabeth Smart started making a mental list of the things she was grateful for: “I still believe in God,” “I know that Jesus was the Savior of the world,” “Jesus was near. He keeps me strong and gives me hope,” “I still have a family. I don’t get to be with them, but someday I will.” She had several more on her list, and she finished with, “I kept adding to my list of blessings until I eventually fell asleep.”
      (If she can count her blessings in the midst of such a devastating situation, I have no excuse.)

There are so many more things that I can add to my list, but I will focus on these three.

Now let’s go and BE HAPPY!

Styles of Yoga in 10 words or less

I started practicing Yoga in 1996 for rehabilitation purposes from several dance injuries. I didn’t really pay attention to styles of yoga, mainly because the thought of doing such a research seemed like a daunting task (after all, this was before search engines like Google became a household name).

I decided to provide you with a quick list of Yoga styles and short description in 10 words or less (yes, you may count the number of words):

  1. Aerial: Yoga using an aerial silks hung like a hammock.
  2. Anusara: Lighthearted, positive and fun in a challenging Vinyasa-inspired practice.
  3. Ashtanga: Fast-moving, 6 Series of sequences of progression. Physically strenuous.
  4. Bikram: 26 postures done twice in a 104°-heated room.
  5. Hatha: Classical approach, using physical poses and breath control.
  6. Iyengar: Focuses on proper alignment using props.
  7. Jivamukti: Chanting in Sanskrit and setting intention along with physical poses.
  8. Kripalu: Know, accept, and learn from your body. Poses and Meditation.
  9. Kundalini: Using meditation, poses, and breath control to elevate the spirit.
  10. Power: Think Ashtanga without the same 6 series of sequences.
  11. Restorative: Simple poses using props to restore the body and mind.
  12. Sivananda: Combines proper breathing, relaxation, diet, exercise, and positive thinking.
  13. Tantra: Combines poses, mantra, mudra, bandha (energy lock) and chakra work.
  14. Viniyoga: Gentle yoga, adapting poses according to individual needs and abilities.
  15. Vinyasa: Style varies by teacher, but they’re all flow type practices.
  16. Yin: Focuses on lengthening the connective tissues with gentle long holds.

This is not an extensive list, so if you have questions on any other styles of Yoga that I did not list, please send me a message!

Learning to Breathe: Importance of Pranayama

Today, I had a brief conversation with a friend who told me that he recently had an anxiety attack. He said it was triggered by a combination of a crowded room he was in, and not being able to slow down his mind (being that he’s a singer/dancer, his mind is creating a thousand ideas a minute on top of all the day-to-day thoughts he sorts through within that same 60 seconds… If you’re an artist, you understand). When I mentioned to him that I can teach him some breathing techniques that have helped my clients who struggle with anxiety, he jokingly said, “People pay to learn how to breathe? I can do that all by myself!” (He was joking, as he was very appreciative of my offer)

Not that I was offended by his joke in any way, but his statement got me thinking about how so many people believe that they’re breathing simply because they haven’t passed out from turning blue… but I stand by my belief that at least once a day, you must make your breathing intentional.

You may have heard the word, Pranayama in your last Yoga class. In Sanskrit, Prana is “fundamental life force” (aka breath), and Ayama is “control”… so Pranayama translates to “breath control”, more specifically, controlling the breath to intentionally create a specific energetic effect.

Throughout the day, most people take unintentional, shallow breaths through the chest. This shallow chest-breathing manually activates the Sympathetic Nervous System (SNS), which is the “fight or flight” response to stress.  When this this activated, the shoulders start coming up towards the ears, digestion slows down, and the immune system weakens.  Our bodies are wired with the ability to activate the SNS to protect ourselves from dangerous situations and environments. But if SNS is active for too long, it becomes a chronic condition. Studies have shown that chronic stress is linked to many ailments such as anxiety, depression, digestive problems, heart disease, sleep problems, weight gain and impaired memory.

All this sounds terrible, doesn’t it?  There’s great news though! Just as I mentioned to my friend earlier, you can manually activate the Parasympathetic Nervous System (PNS), which is the “rest and digest” response toward optimal health.  Activating the PNS allows your entire body (including your vital organs) to relax, heal and restore.


To activate the PNS, try this simple Pranayama:

Sit comfortably, and begin to breathe through the nose, inhaling for 4 counts and exhaling for 4 counts.
After about 5 breaths, start increasing your exhalation by 1 count until you reach a 1:2 ratio (inhaling for 4 counts, exhaling for 8 counts):

Inhale 4 counts; Exhale 4 counts.
Inhale 4 counts; Exhale 5 counts.
Inhale 4 counts; Exhale 6 counts.
Inhale 4 counts; Exhale 7 counts.
Inhale 4 counts; Exhale 8 counts.

Close your eyes and continue the 1:2 breathing for several minutes until you begin to feel calm and relaxed.


The 1:2 breathing above is also excellent to practice right before going to bed… In fact, this is the pranayama that I practice every night.

There are many different types of pranayama for different effects, such as to energize, to help focus, to clear the head, to increase digestion and to increase focus.

And to answer my friend’s question: Yes, people do pay to learn how to breathe.
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