This week at Bella Bellies! Breathing and water; 2 life necessities.

Breath:
This week I attended a lecture presented by Danyelle Demchock. Danyelle is Bella Bellies, Holistic Nutritionist and many of you may know her from the "Get Your Belly Back" Workshop. One aspect of the discussion I would like to share is breathing, in particular the "4-7-8" technique. On Saturday, I discussed this breathing technique with the prenatal class and it's application during pregnancy, during childbirth/labor and postpartum. Perhaps those of you familar with yoga have heard this referred to as "Sufri's Mother Breath." As with all deep belly breathing, this approach promotes an overall sense of well-being. Place one hand over your sternum, the other between your ribcage and sternum. Keeping the chest relaxed and still, taking a breath "in" through the nose. Imagine: Charging the blood with oxygen. Continue breathing in for 4 counts. In doing so, the bottom hand should rise first, the ribs expand laterally and last the chest should rise. Hold the breath and focus on the stillness of the movement for 7 counts. Exhale for 8 counts. Imagine: Wringing the lungs empty. A mantra/affirmation: "I breathe easily knowing I am safe and secure."
Nutrition:
I am so proud of you all! You are doing an excellent job with your nutritional goals. Relative to the last 2 weeks we discussed a daily intake of probiotics and super-food, stress-buster avacado. This week I would like to introduce the to goal of water. Specifically waking up to 8-12 ounces of water, mid morning consuming 8-12 ounces of water, lunch 8-12 ounces of water, mid-afternoon 8-12 ounces of water, dinner 8-12 ounces of water and before 7 (with a goal of 10 PM sleep) another 8-12 ounces of water. Be aware of any feedback the body offers; mood? muscular range of motion? spinal motion? etc.