I LOVE this breath.

It's call the 8, 4, 8, 4 breath. It's really simple with just a little counting involved.  The counting will actually keep you out of your head and allow your thoughts to rest for a little while.

It is from the Qigong tradition. (A reminder: Qigong is the mother of Tai Chi.)

It is a go-to breath for me when I need to release tension, find my center and experience those feel-good hormones: oxytocin and serotonin.

You simply breath in through your nose taking a slow, even 8 count,

Suspend the breath for 4 counts. I don't say the word "hold" because then we have a tendency to tighten up and constrict our throat and tense up our bodies.

Exhale for a slow, even count of 8.

Again, suspend the breath for a count of 4. 

Do it as long as you wish.

Repeat until you feel complete.


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See you again soon!!

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I I love to get out and walk.  

I was on the beach recently and thought I'd say HI!! 

I try to walk as often as possible.

If you can't get to the beach, perhaps you live near a lake or a  river.  

You can also walk in the forest, through hills or even in the mountains. (I think THAT would be called hiking. Watch out for ticks!)

I love to park my car far from my destination and get some walking in before I shop.  

Take the stairs.

Make several laps around your neighborhood.

Walk the dog for fun instead of just for a potty break..

Stroll the grandkids and get to know them better.

When I lived in New York City, then afterwards, in San Francisco I walked nearly everywhere.

It's an enjoyable way to manage your weight, to improve your mobility and balance, to tone muscles, and stretch joints and ligaments.  

Walking longer distances helps with our endurance, too.

Walking is the most PRO-aging exercise you can do. AND it doesn't even feel like exercise. All it takes is a comfortable pair of walking shoes or sneakers, comfortable clothes and AWAY YOU GO!

How many steps SHOULD you take?  That's up to you. Push yourself a little bit more every time you walk and watch your energy increase, your lung capacity increase, your weight drop (if that is your goal), and more importantly, your mental health and attitude change for the better. 

I'll meet you at the beach for a walk.


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See you again soon. 

Sometimes simpler is better.

I go back to my most simple exercises for my personal practice and for my students time and time again.

Here is a three deep breaths meditation.  

It's effective, works quickly and can be done again and again.

You can use this anywhere, at anytime.

Close your eyes,  if it is safe to do so, and keep your eyes open if you are driving or engaged in an activity.

This exercise relieves stress, tension and reduces anxiety.



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Keeping your joints supple and relieving them from any pain you may have is a big part of PRO-aging.  Below is a VERY easy wrist exercise to help you relax, relieve pain and improve the movement in your wrists.

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Here is a natural, organic, easy, effortless breath to try. 

You will simply close your eyes when you feel ready, and breathe easily in and out of your nose. Not too shallow and not too deep. Just at a natural pace. 

At some point turn the corners of your mouth up in a grin to signal your brain to release the feel-good hormones oxytocin and dopamine.

(I say serotonin in the video but that is the hormone released at night to help us sleep, provided we have enough melatonin in our system. This breath will relax us so we may sleep more easily, which might also help our serotonin.)

As I always say 'Repeat 'til you feel complete".

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See you again soon!!

If you are like me you might deal with pain in your wrists.  

This video is for:

EVERYONE!! 

It's  a very simple exercise to add suppleness and flexibility to the wrists. 

I use this as a warm up before I do any Qigong practice or workout. 

I also love to close my eyes and make these rotations a meditation.

As I always say 'Repeat 'til you feel complete".

​Thanks for watching.

See you again soon!

In the Qigong tradition using the center line of the body to attain more equilibrium is essential to health.

This simple breath and movement meditation starts with your hands pressed together at your heart's center;  you allow them to travel up towards the sky and then down towards the earth.

Breath in when your hands float up and breathe out when your hands float down.

You can keep your eyes open or close them. It's all up to you.

IT'S THAT EASY!

As I always say 'Repeat 'til you feel complete".

Thanks as always for watching. 

See you again soon!

This alternative nostril breathing exercise is one of the best and most widely used exercises in many holistic disciplines to center ourselves and give ourselves more balance. 

I've spoken at length about my belief that balance is not truly possible because being out of balance, to some extent, is a part of life.  We must learn how to go with the flow;  how to navigate the rocks.  This certainly makes the occasions when everything goes smoothly all the more sweet!

This exercise is very simple and just involves using your thumb and ring finger while placing your first and middle finger between your eyebrows. The pinkie fingers stays relaxed.

Cover one nostril with your pinky, breathe in through the opposite nostril. Cover that nostril, release the originally closed nostril, exhale. 

As I always say 'Repeat 'til you feel complete".

​Thanks for watching.

See you again next time!