Birdsong Restorative Yoga and Wellness - Marble Falls

11/16/2025

Breathwork can significantly reduce stress and anxiety during the holidays for older women by promoting relaxation and a sense of calm. Simple techniques like diaphragmatic breathing (belly breathing) or the 4-7-8 method are accessible and can be practiced anywhere to slow the heart rate and regulate breathing.

To begin, find a comfortable position, place one hand on your abdomen and one on your chest, and inhale slowly through your nose, focusing on the feeling of your belly rising, then exhale slowly through your mouth.

Diaphragmatic breathing (belly breathing)
Find a comfortable position: Sit upright in a chair with your feet flat on the floor or lie down on your back.
Place your hands: Put one hand on your chest and the other on your stomach so you can feel the movement.
Inhale deeply: Breathe in slowly and deeply through your nose, feeling your stomach expand with air while your chest remains relatively still.
Exhale slowly: Exhale slowly and fully through your mouth or nose, allowing your stomach to fall back to its starting position.
Focus on the breath: Pay attention to the sensation of the breath moving in and out of your body.
Repeat: Continue this process for a few minutes or until you feel more relaxed.

4-7-8 breathing exercise
Sit comfortably: Sit with a straight back and place the tip of your tongue on the roof of your mouth, behind your upper front teeth.
Exhale completely: Close your mouth and exhale completely through your mouth, making a "whoosh" sound.
Inhale quietly: Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath: Hold your breath for a mental count of seven.
Exhale completely: Exhale completely through your mouth, making the "whoosh" sound to a count of eight.
Repeat: Repeat this cycle four times.

Tips for the holidays
Find a quiet moment: If you feel overwhelmed, take a few minutes alone to breathe deeply.
Use it anytime: This practice can be done anywhere, even in the middle of a holiday gathering.
Be patient: It can take time to get used to the practice, so be patient with yourself.
Focus on relaxation: The goal is to relax your body, not to force an outcome.

01/11/2024

"If you would foster a calm spirit, first regulate your breathing; for when that is under control, the heart will be at peace; but when breathing is spasmodic, then it will be troubled. Therefore, before attempting anything, first regulate your breathing on which your temper will be softened, your spirit calmed." ~ Kaibara Ekkert, 17th century Japanese Neo-Confucianist philosopher and botanist.

01/08/2024

"Light On Yoga" became my bible during my seven-month yoga teacher training in 2017. I am renewed when being mindful of the eight limbs of yoga. Asana (postures) are just a small, yet powerful, component of a full yoga practice. Known as the third limb of yoga, asanas bring "steadiness, health and lightness of limb. . .the yogi conquers the body by the practice of asanas and makes it a fit vehicle for the spirit. A soul without a body is like a bird deprived of its power to fly." ~ BKS Iyengar, "Light on Yoga"

01/03/2024

Daily yoga, 2024!

Why you should start YOGA in 2024! Part #1

10/31/2023

It’s Yoga for Bone Health week!
Yoga poses for strength, stability & balance. Join me at MarMo Plaza Monday-Thursday www.kathleendinatale.yoga

10/26/2023

09/25/2023

Did you know that a staggering 30% of the global population grapples with sleep issues? (worldsleepsociety.org) Let’s explore some ways yoga could help.

Beyond the physical poses, yoga creates a tranquil experience for quieting the mind and welcoming a sound night's sleep. The practice offers numerous benefits to sleep quality and overall sleep patterns. Its combination of physical postures, controlled breathing, and meditation techniques helps reduce stress and anxiety, both common culprits of sleep disturbances. Regular yoga practice has been shown to improve sleep latency (the time it takes to fall asleep), increase total sleep time, and enhance sleep efficiency.

Give it a try for yourself in this short 7-Minute Restorative Yoga for Sleep with Kevin Karas here: https://buff.ly/3PJ0ydD

09/25/2023

09/25/2023

Wishing a wonderful 102nd birthday to the ever-amazing Betty Reid Soskin! 😍😍😍
https://www.nps.gov/rori/learn/historyculture/betty-reid-soskin.htm