Tag-Archive for » focusing on breathing «

Seminar for the father of a client

A young software Engineer has been coming to the classes for the last 18 months. He brought his father 60+ visiting from India, to be introduced to the techniques as they helped him come out of his severe stress (1). His feedback after the introductory session.

I want to use this technique for my …

Spondylitis pain, Insomnia, Anxiety, Stress from thinking about garbage thoughts, Mental peace lacking inpite of strong will power

My Take home points …

I can cope with mental stress using the breathing techniques by diverting the mind

(1) Focusing on breathing

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+ Able to meditate, handle thoughts …

This is the recent second testimonial from Naveen (name changed), a Software Engineer from India around 30 years age. His first one is at (1). I have been working with him for about 2 years. We used e-mail and a shared google document. We met on Skype a couple of times.

High Body Temperatures

Before: Normally it was high. It was like I was holding the breath most of time before I started the ‘focusing on breathing’ practice 2 yrs back (2).

Now: I feel my body is at normal temperature.

Thoughts

Before: Thoughts would sit in head. I used to give power to them. One thought would give rise to another and another to another.

Now: Thoughts do come but I am able to see them. I choose not to react to those and move my focus back to important things (3).

Focusing on coolness during the in-breath

Before: It was tough at times. I would force myself to feel the coolness and get frustrated. That also meant that exhalation would be short.

Now: I let the inhalation and exhalation happen automatically. I don’t trigger inhalation process and let my body trigger it. This way, I can feel the coolness inside the nose.

Sleeping posture

Before: I used to sleep mostly on my stomach almost everyday.

Now: I sleep on my back or turning on right hand side. Still, at times, I do sleep on my stomach. But it is better.

Confidence in doing meditation 

Before: I never had the confidence that I could do ‘lying meditation’ after coming from the office. Probably with the fear that doing nothing will trigger lots of thoughts.

Now: I look forward to coming home and doing ‘lying meditation’ by focusing on the breath and relax . Gradually I find myself liking the lying meditation (4).

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(1) I struck gold in ‘counting breaths’
(2) Focusing on breathing
(3) Thoughts are like …
(4) All about my meditation

+ Anxiety medication stopped & more

Nicole (name changed), a patient of my daughter Padma Sripada in her low forties had severe anxiety, sleep disturbances, chronic pains, obesity, grief, panic attacks, smoking addiction and acute fear of upcoming hip surgery (1). She attended her first class at our office (2). After 2 weeks of practicing focusing on breathing, she reported what and when practiced and the benefits (3).

“The breathing meditation is going good. I use it each day, first time in the morning, after work and before bed.

  • I feel less depressed.
  • Sleeping for 6 hours since starting the breathing meditation. I am feeling better being able to sleep longer than 3 hours (4).
  • I am less stressed at my job.
  • No anxiety medication since I started the breathing meditation (5).

My health insurance company approved my hip surgery. I am reluctant to schedule a date because I am scared of being in severe pain after surgery.

I would like to schedule a time to meet with you soon. Any advice and instruction you can teach me, I appreciate.”

(1) Padma Sripada MD
(2) Classes at my office
(3) Focusing on breathing
(4) Relief from sleep problems
(5) Relief from Anxiety
(6) Before and after surgery

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+ Emotional abuse by mother relieved

Kaitlin (name changed) aged around 60, a single software Engineer, attended 6 of my classes. She was emotionally abused by her mom for more than 47 years. And it continued even when her mother was 80+ and dependent on her help for daily living. Kaitlin attended therapy but it did not help her get over this root cause of her stress. The following changes were reported by her during the classes. 

Before the classes 
  • Emotionally abused by mom ever since she turned 13. Mom used to fill her plate with food and force her to empty it. When she emptied it, she would fill it again. She gained weight. Then mom taunted her for being fat. She was always criticizing and controlling.
  • Mother’s taunts: She agitatedly spoke about her distress from her mother’s taunting words. She did not know how to handle her.
  • Insomnia: Not able to sleep without TV. Leaving TV on, reading, difficulty falling asleep, waking up 2 to 3 times, Not able to get back to sleep.
  • Anxiety in the morning about the work.
  • Eating unhealthy
  • Diabetic – 10 years
  • Stress at work – Losing patience.
  • Anger
  • Obesity
  • Stress about job relocation.
  • Diet: Comfort foods like candies,cookies, overeating throughout the day.
  • No physical exercise.
  • Brother’s behavior was a big source of stress. Felt helpless against his cheating and irresponsible behavior.
Her ‘Focusing on breathing’ Practices and more 
  • Tip mode (1)
  • Segment mode (1)
  • Counting mode (1)
  • Waking up (2)
  • Driving (3)
  • I repeatedly introduced the concepts of my articles on ‘Relationships’ and discussed them during the classes to help her internalize them and use them in her interactions with her mother (4).
Now
  • Mother’s abusive behavior: From the fourth class onwards, she did not speak a word about her mom. Instead she started focusing on her own goals like her obesity, stress at work etc.
  • Episodes of anger at work less by 70%. “If someone upsets me I let it pass. Only one episode in the last 3 weeks. Anger less by 70%.”
  • Anxiety about relocation of job is less by 70%. “I put things  out of my mind.”
  • Focus – Better
  • Patience – better
  • More relaxed
  • Overeating at night.
  • Not procrastinating.
  • Confidence improved. 
  • Assertiveness improved.
  • In general more active.
  • Accomplishing more.
  • Overeating in general: Less by 20%. Cut down on cookies and candies.
  • Practicing Yoga nidra.
  • Exercise: Started again after one year, on weekends. Stationary bike 20 min, walking 10 min.
  • Less body stiffness.
  • Doing ‘Albany peace project’ meditation at night.

(1) How can I ‘Focusing on breathing’
(2) Waking up ‘focusing on breathing’
(3) ‘Focusing on breathing’ during driving
(4) My articles – Relationship related

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+ Recurring Headaches totally relieved

Feedback from Krishna (name changed), a young married client who is doing my classes by skype and in person. His headaches were relieved within 2 weeks.

He came to my daughter’s office for his chronic headaches and received prescription for nasal spray for pain relief (1). I was checking him out the reception and could clearly see his anxiety, stress and lost look. I felt ‘Focusing on breathing’ may help him, gave him my key handouts and asked him to try the technique at night to fall asleep (2). He quickly scanned through the handouts and signed up for my classes (3). This is an interim report on his relief from headaches. He is continuing the classes to resolve stressful family relationships.

Before practicing this technique
He was getting headaches daily, lasting a couple of hours. Using the nasal spray prescribed by the doctor gave him relief.

What did he practice?
He practiced the ‘Folding 911 mode’, ‘911 mode’ ‘Counting mode’ and ‘Tip mode’. He practiced at bedtime, on waking up, at work, biking to office and back and whenever he felt stressed.

Improvement noticed
Whenever he got a headache, he practiced the ‘Folding 911 mode’ and it was totally relieved. He was very happy that he could control them without using the nasal spray. In a few weeks, the headaches totally stopped.

(1) Padma Sripada MD
(2) Documents
(3) Seminars and Classes

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+ Calmed my Mom having Alzheimer’s

Report by Zina (not her real name) about how the ‘Tip mode’ calmed her 84 year old mom suffering from Alzheimer’s (1) (2). This is the first report of this kind (4). 

“I have just started using your ‘focusing on breathing’ relaxation technique very recently myself. But one day, I decided to do it together with my mother who is 84 years old, suffering from Alzheimer’s disease. She lives alone in an apartment in the Bronx.

I call her every day, just to stay ‘hello’ or ‘how are you’. Sometimes I get her at her worst when she is at her very agitated ‘sundown’ state.

One day, I decided to guide her through ‘tip mode’ of counting breaths technique over the phone. We did it together for just about five minutes and that calmed her down very much.

Later on, she even asked me to write the instructions down for her in our native language and mail it to her because she would not be able to remember how to count breaths by herself. Great technique! Thank you very much.”

(1) Zina is a patient of my daughter Padma Sripada MD (3). When Zina came to see her last time for her headaches, Padma suggested she may try ‘focusing on breathing’. Apparently Zina felt the practice may prove helpful to her Mom, could guide her on phone and saw a surprising result.
(2) Tip Mode
(3) Padma Sripada MD
(4) Scanned image of her e-mail

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Seminar – East Greenbush Library

I offered the 12th seminar at East Greenbush Community Library (1) on October 8, 2014 from 7 to 8.30 pm. Attended by total 18 adults, 14 female and 4 male. A folder containing my key handouts (2) and sample testimonials was distributed to every participant. 

It was remarkable that this many showed up for the seminar within 6 months of my last seminar in April 2014 at this library attended by 14 persons. Apparently many people are looking for such self help techniques for stress management. 

Scanned images of the Feedback Forms

Summary of the Feedback

My expectation from the seminar is fulfilled to Grade …

  • A+    9
  • A       7
  • B+     1
  • No comment – 1

I will use this technique for my (concern) 

  • Restless sleep
  • Sleeping, Getting back to sleep
  • Falling asleep at night
  • Sleep and Anxiety
  • Sleep issues, Anxiety
  • Sleep problems
  • Stress relief and sleep problems
  • De-stressing, Relaxation, Sleep
  • Health and sleep issues
  • To reduce stress – 3
  • Stress at work
  • Stress reduction, Focus and Spirituality
  • Shortness of breath
  • Pain/Anxiety

My ‘Take home’ from the seminar ….

  • I will try to use before sleep, When I wake up at night, On waking up
  • With practice I will hopefully sleep better
  • It is a new way to get back to sleep
  • Good reference
  • I will definitely try this
  • Since I already use the staring mode with the feeling mode for going to the dentist, Dr , Etc (Lamaze), I will try the tip mode
  • It is an easy technique: doesn’t require any tool. I can use it anywhere.
  • All of this – anxious to read the folder – Thank you!
  • Focusing on breathing – 2
  • Keep your eyes open for the gold coins (3)
  • With practice various methods discussed can be used anytime, anywhere to de-stress/ Relax/ Focus. A very interesting and useful seminar – Thank you!
  • Breath and Focus on the breath
  • Very useful
  • Putting the technique into practice, so it becomes habit
  • The more you use the breathing, the more relaxed & Stress-free you will feel

I recommend this seminar to (name the group)

  • Seniors – Sleep issues
  • Everybody
  • Husband
  • ISIS
  • Family and Friends
  • Granddaughter

(1) East Greenbush Community Library
(2) Documents for download – All handouts
(3) Walking on gold coins – A story from Indian mythology

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Related pages
Public Seminars