Zen for Men (Or anyone really!)

Massage with crystal on forehead

Content Warning: This content discusses themes of suicide and death, which may be distressing for some readers.

If you or someone you know needs help, please contact Lifeline on 13 11 14, Beyond Blue on 1300 22 4636, or visit a local GP or mental health professional.

Zen for Men (Or anyone really!) by Donna Eddy

There are MANY breath work and ice bath practices/providers out there that seem to be drawing the men in – which is great! For those not into the ‘group’ thing or losing their testicles for a few minutes in an ice bath, then, this article may be for YOU!

The inspiration to connect with the Males of our world for NMW24 was to honour and reflect on the loss of my 49 year old Brother-in-law to suicide on the 22nd of December 2023*.

My brother-in-law had an enduring battle with the ‘Black Dog’ and in spite of many suggestions, options and some hesitant attempts at therapy, ultimately, this he could not over come or work through any longer. This year my support for Natural Medicine Week is for him and those who know someone who finds it difficult to live their fullest life, express their emotions (and themselves) fully, quieten the mind and see brightness in the future ahead, to name a small few of the many issues.

*Links and contact details are at the top of the reference list, at the end of this article. For those whom may need to reach out, are looking for support or do not know where to turn. Sometimes the ear of someone you don’t know, can be very helpful.

I Happily add my contact details to that list too! xo Donna

Let me introduce you to a wonderfully simple practice that can be utilised in two ways (as well as be a doorway to both alternative and deeper practices if so inspired).

This article covers the Qi Gong practice: The 6 Healing Sounds. (1)

The included image is provided by Mantuk Chia of the Healing Dao in Thailand.

Mantuk Chia of the Healing Dao in Thailand.

Before we dive into The 6 Healing Sounds, let us journey through the history of QiGong (in my humble opinion the originator of breath work and thus the cheeky start to this article). This is combined with a little Western Science around Breathing, Sound/Vibration and Mental Health.

“In the striving for balance Yin & Yang energies are on constant motion… the same duality exists in our Mind, Body and Spirits.”. (2)

Qi Gong or Chi Kung (depends on the author) is part of what I call the “Medicinal Life Practice” of Traditional Chinese Medicine. ‘Medicinal Life Practice’ (my term) is moving through your day to day with awareness, tuning into and living according to the seasons, as well as, cultivating the best eating, sleeping habits and managing emotional and mental chatter to live a harmonious life on all fronts.

Developed over centuries QiGong could be labeled the umbrella term which encompasses various traditional practices, including but not limited to…

“Daoyin (guiding and pulling), Nedian (internal alchemy), Neigong (internal skill), Xinqi (circulating qi), Zhan Zhuang (stained meditation), Tuna (exhalation and inhalation) and Lianyang (refining and nourishing). Many of these practices were passed on in secret, handed down only to initiates or within families. P395 . (3)

Defining the term Qi Gong:

the ‘gong’ (work or skill) of ‘qi’ (vital energy) p400 .(3)

If you’d like my western pronunciation of these terms and words, do book into the NMW24 class or sign up for the recording! (Links below) For the LIVE session we will be running through each of the 6 Healing Sounds. This is to ensure you benefit from the vibrational aspects of this practice by repeating the sound correctly…. And for you to get comfortable with making not only audible but ‘funny’ sounds with your breath!

The 6 healing Sounds is both breath work and sound therapy. Sound therapy is vibration therapy. The session (or recording) will start looking at sound and western science to build a picture before jumping into the 6 Healing Sounds practice. Up first in the look at Sound and Western Science… the importance of proper or functional breathing. As well as, breathing with intention.

An article reprinted in the ATMS Journal Vol28 n02 titled: “Dysfunctional Breathing by Rosabela Courtney”(5) provides some anatomical and psychological perspectives to breathing and subsequently adds weight to the benefits of breathwork and breathing practices.

“Up to 10% of the general population experience dysfunction breathing, which can disrupt the maintenance of homeostasis within the body.”  (5)

 An aspect we will cover briefly here is…

“Dysfunctional breathing is sometimes categorised as thoracic or extra thoracic breathing”(5) . This is where one is not allowing the breath to fill the lungs or ‘work’ the diaphragm to its full capacity and the breath remains up in the chest area.

Why mention this? The article further shares that:

“…the resolution of breathing dysfunction can be pivotal to the successful treatment of chronic back and neck pain, and to the rehabilitation of faulty patterns of movement and posture.”(5)

Secondly, the value (and clarity provided from) emerging science in relation to sonic or vibration (sound therapy) and the nervous system… linking sound and vibration to the vagus nerve. Whilst diving into all angles for this article, I enjoyed the cross over and interconnectedness of these different views. I ended up down a rabbit hole of Vagal Nerve Theory.

Vagal Nerve Theory is an increasingly popular topic in the healing and psychotherapy realms, which will be mentioned in the Live session (so be sure to tune -in!) and hopefully we’ll go into much more detail with a future JATMS article for our practitioners out there.

Circling back to Qi Gong and mental/emotional health….

“The vitality of all people inevitably comes from their peace offend. When anxious, you lose this guiding thread. When angry, you lose this basic point.”

Original Tao, 4th century BCE (3)

And the following from Deadman (2)

“Although the idea that emotional excess is harmful to health goes back to the very beginning of the Self Cultivation tradition, it was around 800 years ago that Chinese Medicine texts first began to codify ‘the seven harmful emotions’.

These are:

Anger (including frustration and resentment) which is said to affect the Liver and GallBladder, Joy (excitement) is said to affect the Heart, whilst Over-thinking,

Worry and Anxiety damage the Spleen and Stomach, Grief and Sadness are said to affect the Lungs, and lastly Fear and Shock affect the Kidneys.”(2)

The above mentioned organs can be better understood through our common language and phrases, such as “blind with fury” and “worried sick”. What I’ve always loved whilst learning Traditional Chinese Medicine and related Longevity (‘Medicinal Life’) practices, is its immersion into the global vernacular.

It is both the cross over and the thread of commonality that encourages me to look at all options and angles when it comes to living the best life possible and sharing the best practices available. A big part of that, is, being able to let go of what does not work and welcome the new… after some research and testing first of course.

With a powerful notion captured in the following sentence:

“Emotions are a normal response to life, but, they can become harmful when they are prolonged, indulged, or repressed”. (2) Let’s look at and explain The 6 Healing Sounds.

The full page PDF of The 6 Healing Sounds follows this blog. It is (imho) best learnt in person. One could also look up Mantuk Chia and watch videos of the man himself for authenticity.

Below is a break down of each sound and organ and the language I use for teaching them. There is quite a lot of information for each organ. I suggest to those I share this with, to start with the sound and the organ. Focus on that, then add in the energy you are breathing out to clear it, then focus on the energy you are drawing in to cultivate said organ, then add the colour and the emotional content you are dealing with/clearing at the time.

The 6 Healing Sounds is a practical tool that can be used as either an ‘end of day’ clearing of the organs and the entire body… almost a meditative practice. Alternatively, it is something you can use as needed throughout the day and simply clear the one organ that’s needing clearing. E.g: Clear the Liver when stuck in traffic!

Below each sound is described:

  1. Lungs – think ‘snake’ and make the ‘ssssssssss’ sound whilst inwardly focusing your attention on the Lungs.
  2. Kidneys – think train and make the sound ‘choooooooo’ whilst inwardly focusing on the Kidneys and opening the lower back.
  3. Liver – think letting off steam or quietening someone ‘shhhhhhhhhhhh’ whilst inwardly focusing on the Liver under the ribs on the right.
  4. Heart – think ‘hawk’ and take off the K. ‘Hawwwwwww’ with mouth open whilst inwardly focusing your attention on the Heart.
  5. Spleen – think of an Owl ‘whoooooooo’ and press fingers in under ribs on the left side whilst inwardly focusing on the Spleen (which sits behind the stomach).
  6. Triple Warmer (3 energy centres) – think about the air escaping out gently as you make the sound ‘Heeeeeee’ whilst inwardly focusing on the space within the torso/rib area. Feel the ribs sink as you lay there and relax.

Back to the previously seen quote:

“Emotions are a normal response to life, but, they can become harmful when they are prolonged, indulged, or repressed”. (2)

It is through either expressing these emotions as they arise (as long as it is respectful to yourself and others and not an over expression), or cleansing them at the end of the day with the above Qi Gong practice, that we ensure we are indeed not, prolonging, indulging, or repressing anything. A life fully expressed and free flowing, is a life of flow, ease and grace.

Starting a nightly practice of clearing the organs, can go a long way to metabolise not only the day that was, but also, clear your longer term experiences. Perhaps it is the first step which then draws you to other longevity promoting ‘Medicinal Life Practices’.

You can find the recording from the Live session here:

https://naturalmedicineweek.com.au/ambassadors/donna-eddy/

You can find me at: www.donnaeddy.com

Instagram (two pages):

https://www.instagram.com/donnaeddy_lifemedicine/ 

https://www.instagram.com/postureplus1

Facebook (two pages):

www.facebook.com/donnaeddy1

www.facebook.com/learntolivepainfree

Support Services:

Lifeline:                                         13 11 14 OR    SMS: 0477 13 11 14

for immediate help/connection

Suicide Call Back Service:         1300 659 467   24hrs/7days

Support and Counselling Suicide Prevention

BlackDog Institute:                      https://www.blackdoginstitute.org.au/

for information and support

MensLine Australia:                  1300 789 978     24hrs/7days

Male focused support services

DVA:                             https://www.dva.gov.au/get-support/advocacy-representation-advice/what-ex-service-organisation

For veteran support

Beyond Blue:                            1300 22 4636      24hrs/7days

Mental Health Support

13YARN:                                  13 92 76              (free call from any mobile)

Aboriginal & Torres Straight Islander’s 24hr support option.

SAMSN:                                          https://www.samsn.org.au

for male sexual assault help.

1800 RESPECT:                     1800 737 732

Domestic violence and sexual assault support/counselling

Qlife:                                     1800 184 527.        3pm-midnight/7 days

Anonymous LGBTIQ+ peer support and referral service

Fortem Australia:                   1300 33 95 94       (Mon- Fri only)

First Responders & their families Support

REFERENCES:

  1. Chia, M (2009) Six Healing Sounds – Transform Negative Emotions to Positive Emotions. Destiny Books USA.
  2. Lindford, M (2000) Monica Lindford – Awaken your Body, Balance your Mind. Chiball Method. Thorns. London. UK
  3. Deadman, P (2016) Live Well – Live Long. The Journal of Chinese Medicine. Hove UK
  1. Deadman, P (2014) Journal of Chinese Medicine • Number 105 • June 2014
  2. Courtney, R (2022) JATMS Journal of Australian Traditional Medicine Society, Vol28 number 2. “Dysfunctional Breathing” pp76-80 ISSN1326-3390

Master Your Posture and Strength with These Top 10 Yoga Poses

Yoga is not only a practice of mindfulness and relaxation but also a powerful tool for improving posture and building strength. By its very definition, yoga is unity, the unity of body, mind and spirit. So how can we use yoga to unite strength, stability and overall wellbeing? By incorporating specific yoga poses into your routine, you can enhance your core stability to protect that spine, release tension that might be cause by poor posture or repetitive movements, and promote overall physical well-being.Poor posture can not only cause physical pain but it can impact your digestion by constricting the digestive organs and altering others perception of us.

 I’ll explore the top 10 yoga poses for posture and strength, each offering unique benefits to support your journey to a healthier, more aligned body.

1. High Plank (Phalakasana):

The first pose is one of my favourites, High plank. It is a foundational pose that strengthens the core, shoulders, and arms while also engaging the muscles along the spine. Holding this pose helps improve posture by stabilising the spine and protecting the lower back. 

Alignment tips: Slowly build up your high plank strength, starting on the knees and working up to the toes. Keep the elbows stacked under the shoulders to protect the joints and create stability. Draw the belly button towards the spine to activate the core and protect the back. Any pain or strain in the back, come out of the pose, this is where you can do more harm then good. 

2. Child’s Pose (Balasana):

Child’s pose is a gentle stretch that releases tension in the lower back and hips while elongating the spine. It provides a counterbalance to backbends and forward folds, helping to restore alignment and alleviate discomfort. If you are taking this at home, holding the childs pose with a pillow or bolster under the belly can add some extra support and help ground the body and mind. 

Alignment tips: this pose can be taken on your back if the knees don’t allow you to hold it face down. Waggling the tail gently side to side can help release the tension in the lower back and move deeper into the pose. 

3. Bridge Pose (Setu Bandhasana):

Bridge pose is an excellent posture for opening the chest and shoulders while also stretching the hip flexors. By strengthening the back and glutes, it supports proper spinal alignment and encourages good posture.

Alignment tips: Keep your feet parallel, toes pointing straight forward to the front of the mat. Pressing in firmly to the feet will help activate the muscles along the back line of the body. Keep the knees stacking straight over the ankles to avoid any pain. 

4. Downward-Facing Dog (Adho Mukha Svanasana):

At the beginning of your yoga practice this pose will seem like a lot of work. Slowly with experience this pose becomes a resting pose, with a stronger core and correct alignment, you could hold this as long as your tadasana. Downward-facing dog is a dynamic pose that stretches and strengthens the entire body, including the spine, shoulders, hamstrings, and calves. Using gravity to help lengthen the spine and improve overall posture by releasing tension in the back and promoting alignment.

Alignment tips: Avoid arching the back, bending the knees as much as you need to try and keep the spine long. Work to draw the shoulder blades down the back towards the tailbone to avoid dumping into the shoulders and neck. 

5. Locust (Salabhasana):

Locust pose is a back strengthening pose, which you can slowly increase the intensity by taking more of your body off the ground. Slowly and safely strengthen the muscles around your spine to support and protect it. 

Alignment tip: Keep your gaze forward and down, avoid looking up as this will compress the vertebrae in the spine. Lengthen your lower back by gently pressing your pubic bone into the floor to allow strengthening without compression of the vertebrae. 

6. Tree Pose (Vrksasana):

Tree pose challenges balance and stability while strengthening the muscles of the legs, hips, and core. By focusing on alignment and engaging the core, it helps improve posture and focus. Standing balances including tree works the minute muscles in the foot and ankle creating stability. Often back pain and poor posture comes from something further away, either the ankle, knee or hip being misaligned. As your body tries to compensate for this imbalance. 

Alignment Tip: work to draw the arch of the grounded foot up the inseam of the leg, this is often where people are weaker and collapse. Try to keep both hip bone pointing straight forward, avoid trying twisting the hips to try and bring the knee out further. Adjust as much as needed, moving the raised foot down the leg to the calf or as a kickstand on the floor to help build muscles to keep the correct postural alignment.

7. Cobra Pose (Bhujangasana):

Cobra pose is a gentle backbend which strengthens the muscles of the back, shoulders, and arms while also stretching the chest and abdomen. Allowing the shoulders to pull back into place, counteracting the effects of prolonged sitting and promotes spinal extension for better posture.

Alignment tip: Keep your gaze forward and down to avoid compressing the neck. Actively work to broaden the collar bones and pull the shoulder blades down the back. If the shoulders are creeping up by the ears, lower the chest down closer to the floor. 

8. Cat-Cow Pose (Marjaryasana-Bitilasana):

Cat-cow pose is a gentle spinal warm-up that moves the spine through flexion and extension. It can be done on all fours, seated or standing. It helps increase spinal mobility, release tension, and improve posture by promoting awareness of the natural curves of the spine. You can take this pose just along the center line, or start to bring in any intuitive movement, looking over your shoulders, lowering one shoulder down then the other. Take it however feels good in your body. 

Alignment tip: draw the belly button towards your spine to help activate the core. Avoid any movements which cause pain, numbness or tingling as this is hitting your nerves. 

9. Seated Forward Fold (Paschimottanasana):

Seated forward fold stretches the entire back of the body, including the spine, hamstrings, and calves. It encourages lengthening of the spine and promotes a sense of relaxation and release, which can contribute to better posture.

Alignment tip: The most common mistake here is letting the ego take over and forcing the head towards the legs which causing an arching in the back. This will pull the muscles around the spine, not release and lengthen as we are trying to achieve. Bend the knees as much as you need here to keep the back long and straight. You will still stretch the hamstrings with the knees bent. 

10. Moving Lizard Lunges:

Moving lizard lunges dynamically stretch the hip flexors, groin, and psoas muscles while also engaging the core and upper body. By releasing tension in these areas, they help improve posture and alleviate discomfort associated with prolonged sitting. If one hip is tight you might start to see one side of your body tilit or be a little lopsided. Each variation of lizard pose works slightly different muscles around the hips, so try to incorporate a few of them.

Alignment tip: Moving in and out of the different lizard lunge poses helps to work that hard to reach psoas muscle. Work on pulsing, straightening and bending that front leg or moving between lizard and winged lizard pose. 

Incorporating these top 10 yoga poses into your practice can help you cultivate strength, stability, and better posture. Whether you’re a beginner or an experienced yogi, integrating these poses into your routine can support your journey to a healthier, more aligned body. When working with an injury or starting something new, take it slow, use as many props or modifications as you need, and never do anything which causes pain or numbness. Remember to move mindfully, listen to your body, and enjoy the transformative benefits of yoga on your posture and strength.