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The 5 Pillars of Holistic Wellness

Rebecca Newell — Thu, 02 May 2019 04:54:02 +0000

I believe to have optimal health, joy, and happiness; holistic wellbeing, we need to consider these 5 pillars. Career, relationships, physical activity, spirituality and food.
We can eat all the healthy, nourishing food but if we are in a job that we don’t like, no amount of organic kale will bring wholeness to our wellbeing. If we are in a job we love, and then go home to a toxic relationship, our wellbeing is compromised and affects all areas of our life.
I invite you to take a look at these 5 pillars and see what may need some attention, change or perhaps reinventing.

Career

Are you in a job that brings you joy? Do you dread going to work every day? Does the environment where you work serve you? Do you do the job simply as a means for money?
Given that most of us spend a large portion of our lives at work, doesn’t it make sense to find something that we enjoy and work in a supportive environment? Think about it, if you’re saying “I hate my work and dread working with the people in the office every day” This has a HUGE impact at the core of your being and filters into the rest of your life.
I’m not suggesting you quit your job if you hate it, but look at why you do and what you could do to change the why. Perhaps it’s your attitude or maybe it’s time for a change in company or career.

Relationships

Do you have fulfilling relationships in your life? Do you have a regular social life that nourishes you, (not regular social media life) real, authentic connection with fellow human beings? Or are your relationships draining you and bringing you down? Do you have at least one person you can call on if you need support or just simply to have a chat? Genuine, human relationships feed and nourish the soul.
Everyone’s needs are different, but we all need connection with others. Maybe you thrive with one on one catch ups, and only need a couple of special relationships to balance this area in your life. Or perhaps you need many groups of people to connect with. Check in and see what serves your soul, rather than your ego.

Physical activity

Do you get sweaty and increase your heart rate at least 3 times a week? Or do you hate exercising? You might say ”I don’t have time”. It’s important to prioritize exercise and find something that you enjoy and know it’s something you need to take care of your holistic wellbeing. Maybe you prefer team sports or group exercise, a self-yoga practice or yoga practice in a studio with others, hiking, swimming…. Exercise keeps the heart healthy and helps deliver oxygen and nutrients to the cells, having a positive effect on the mind, body and soul.
When starting a new exercise routine, go easy on yourself and build up gradually. If you go too hard too soon, you’re more likely to injure yourself, give up, and tell yourself “I hate exercise or it’s not for me”. Remember WHY you’re doing it, then motivation is easier.

Spirituality

What is spirituality to you? For many it’s getting out in nature, practicing yoga, meditating, connecting inwardly through art or to a higher power. Finding a spiritual practice that means something to you and doing regularly will expand awareness and bring more peace. Maybe 5 minutes a day, time alone, focusing on your breath can be a start to a spiritual practice.

Food

What do you feed your body? Are you confused about what to eat? The basic foundation of feeding the body is a variety of natural, whole foods, organic where possible. Less processed food and sugar. Consuming protein, healthy fats and complex carbohydrates, are essential for optimal health. Experiment with foods to work out what it best for YOUR body. Some thrive on more raw food, some thrive on more cooked food. Keep a food journey, note how you feel after you eat and what you have eaten.

Considering these 5 pillars and how they play out in your life will help you to see what areas can help bring more balance. Often this can be hard to do when in the hurricane of life. That’s why so many people come to Samahita, to take time out, prioritize themselves, where there are practices, support and the space to look within, get to know one-self and see, feel what will bring balance, happiness, and holistic wellness.

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The post The 5 Pillars of Holistic Wellness appeared first on Samahita Retreat.

Teacher Training 300hrs Detail

m16Dev — Thu, 30 Nov 2023 12:26:59 +0000

100 hours Certification Course

Education in Yoga:
Foundation Level

With Arielle Nash-Degagne

June 3 – 16, 2018

Apply Now

This 100 Hour Certification Course is registered by the Yoga Alliance, and one of the most
comprehensive and thorough trainings available in yoga today.

Apply Now

Continuing Education Module

PreNatal and Portpartum

This course is appropriate for expectant mothers, personal trainers, yoga teachers, midwives, doulas and birth coaches. The content of this course is drawn both from scientific knowledge and the personal experiences of pregnant yoga practitioners.

Whether it’s the first time or the fifth time, the relationship between mother and baby begins long before birth. Yoga can play an integral role in the quality of this relationship as mom connects with baby and takes care of her body and mind through practice.

Teaching pregnant women is delicate and must be approached with the proper knowledge and confidence to ensure safety and effectiveness.

Post partum women need to be guided back into practice with key exercises that assist in re-building strength, balance and stability while getting reacquainted with their post baby body.

This course will outline a woman’s journey from preconception to 1 year after childbirth.

All Advanced Yoga Teacher Training 100-hour modules are fully inclusive of the training program, both practical sessions and lectures, and includes the full facilities of Samahita Retreat, accommodation of your choice, and all buffet meals and drinks. Additionally we offer fully filtered water stations for you fill up and stay hydrated along with electrolyte drink on the buffet. We provide a setting to support your body and mind at the optimal level so the time invested in your training is most beneficial.

Topics of this training

You will leave confident in your ability to teach basic level prenatal classes
and adapt a Vinyasa practice for an experienced practitioner.

Preparing for pregnancy

Understanding the menstrual cycle and fertility
The stress response and hormone regulation
Psychological preparation
The physiology of conception
What it means to grow a baby
Practices to increase fertility

The Anatomy & physiology of a woman’s body during pregnancy

Pregnancy hormonal shifts
The biomechanics of the expectant mother
How the body changes during pregnancy
Organ function
Pregnancy “symptoms”
Pregnancy after age 35
Energy conservation and expenditure
The psychology of miscarriage

The Pregnancy Journey

The mental shifts during pregnancy
Stages of Fetal development and the effects on the expectant mother
Partner Yoga during pregnancy
Diet & Nutrition during Pregnancy
Relaxation and Meditation Techniques for pregnant women
Injury during pregnancy

Trimester Specific Practice Considerations

Anatomy and Alignment
General Precautions
Pranayama during pregnancy
Do’s and don’ts for each Trimester
Exercise outside of practice (other activities)
Connecting with baby
Abdominal and Pelvic awareness
Asana for alleviating symptoms
Sequencing and adjusting
Ashtanga, Vinyasa and Hatha practice for each trimester
Teaching a Prenatal Restorative Class

Yoga and the High Risk Pregnancy

Preeclampsia and hypertension
Multiples pregnancy (carrying twins or more)
Early or advanced age pregnancy
Gestational diabetes
Other health considerations
Assisting an Expectant Mother in Preparing for Childbirth
Signs and stages of labor
Birthing Options
Premature labour
Working with health care practitioners
Breathwork and Pain Management
Mental preparation

The 4th Trimester

Becoming “mom”
The early days post-partum
C-Section and Vaginal birth recovery
Post partum depression
Breast-feeding
Nutrition for breast feeding
Relationship management
When to start practicing yoga after having a baby
A woman’s body after children
Mom & Baby yoga

The Ethics of Teaching Pregnant Women

When to consult her health care practitioner
Building a network of allied health professionals
How to appropriately hold space for the mother to be

Book Now

Places are limited on these training programs.
We encourage you to invest in your education and practice

Book Now

Teacher

Arielle Nash-Degagne

Leading Fitness Expert, Anatomy Educator and Senior Yoga Teacher

Arielle has spent nearly 20 years studying the human body, its performance and factors that contribute to wellness. Her passion and knowledge led her to a decade long career training athletes and educating fitness professionals. Arielle has been teaching yoga since 2004 and she holds a degree in Kinesiology, along with certifications in Mysofascial Compression Techniques©, Strength & Conditioning, and Nutrition & Wellness. After graduating from Centered Yoga’s Teacher Training in 2005 with Paul, she returned to Koh Samui every year to deepen her practice and study before making it her home in 2013. Her primary teachers are Paul Dallaghan and Sharath R. Jois. Arielle is Centered Yoga’s lead anatomy educator, teaching anatomy for continuing education courses and teacher trainings at Samahita.

Daily Schedule

6: 30am	Morning herbal tea and early breakfast
7:00 am	Seated practice: day opening, mantra, pranayama
8:00 – 10:00 am	Led asana class (some days will be self-practice)
10:00 am – 11:00 pm	Brunch
11:00 am – 12:30 pm	Theory education session / teaching techniques
12:30 pm – 4:00 pm	Lunch & free time
4:00 pm – 6:00 pm	Class design/ practice teaching/ restorative class
6:00 pm – 8:00 pm	Dinner & optional evening program: video, meditation, tratak

So Samahita has widened its scope to add spin classes and core classes. This can be added to the already established yoga choices of Mysore and Led classes or for those who aren’t yoga inclined, can just add a bit of fitness to your holiday.

Mailneelisabet (Vienna, Austria)

Add-on a Detox Program

Enhance your stay by detoxing during your retreat for a full health make-over

Detox

Add-on a Wellness Program

Take more time for yourself while on retreat and increase your wellbeing

Wellness

Arrive Earlier or Stay Longer?

Samahita Retreat has a full program of yoga, breath, meditation, and fitness classes every day, all year.

YogaCoreCycle

Facilities

A lot goes on in this little place. Take a tour and see for yourself.

Take The Tour

Accommodations

A variety of private and semi-private options, clean, airy and comfortable. Just what you need.

Visit Your Room

Rates

Rates are in US Dollars, are per person, and are fully inclusive of room, buffets, and practices for the duration of the program dates

Private Room	xxx USD
Semi-Private Room	xxx USD
Share Two-Bedroom Loft	xxx USD
One-Bedroom Suite	xxx USD

Need to bring a friend, partner or family member?

Subject to availability, we have Friends & Family rates for any registered Samahita Retreat guest’s partner, family member or friend, who is not interested in participating in any of the programs but will stay in a room and board capacity. Shared accommodation, food, and the facilities are open to them. If they prefer to engage in the selection of yoga, breath, meditation, and fitness classes every day then a separate booking under YogaCoreCycle is advised

Book Now

The Time is Now. Continue Your Education

Book Now

Cuisine

Food should not only be healthy, it should be absolutely delicious. Local, organic, healthy oils and no sugar, Thai and more, prepared with real care

Discover Cuisine

The post Teacher Training 300hrs Detail appeared first on Samahita Retreat.

Healthy White Rice, Prebiotics and Resistant Starch

Rebecca Newell — Mon, 15 Apr 2019 00:00:00 +0000

Healthy White Rice, Prebiotics and Resistant Starch

Samahita is introducing a new white rice dish to the menu (Read on for the recipe). White rice!? Samahita has not been serving white rice for years so why the change? Well, research has shown (1) that cooking white rice with coconut oil, then allowing it to cool and be reheated, decreases the glycemic index and increases the levels of resistant starch – a prebiotic.

Prebiotic Coconut Oil Rice Recipe

Who would have thought that by adding coconut oil and cooling cooked rice would increase the resistant starch and lower the glycemic index! Here is a healthy option to enjoy white rice which will feed your healthy gut bacteria. Enjoy, guilt free.

Add 2 teaspoons of coconut oil per 200 grams of rice (1 cup)
Continue to cook rice normally in a sauce pan or rice cooker
Allow to cool in the fridge for 12 hours
Reheat and serve

Most of us have heard of probiotics, but what are prebiotics?

Prebiotics, simply put, is food for your microbiome (gut bacteria). Prebiotics are fibers that can’t be digested in the small intestine so it moves into the colon where bacteria breaks it down through fermentation. This allows the release of otherwise unusable nutrients. During this process positive changes take place in the digestive tract and organs.

Prebiotics work together with probiotics to preserve our health by maintaining balance and diversity of intestinal bacteria and also playing a major role in nutrient absorption. If the body is not getting enough natural prebiotics and probiotics this could affect the benefits of nutrients being absorbed from supplements as well as foods.

Resistant Starch

Resistant starch is an indigestible fiber that is broken down through fermentation in the colon thus feeding the gut bacteria. This increases the production of short-chain fatty acids like butyrate that helps to reduce inflammation.

The amount of resistant starch in foods, such as rice, increases as the food is heated and subsequently cooled. The quantity of resistant starch increases further with repeated heating and cooling of the starchy foods. (2)

Health benefits from resistant starch includes improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion.

So, to ensure a healthy gut, it’s essential to be getting a daily dose of prebiotics (and probiotics, fermented foods) which come from foods such as; onions and leeks, asparagus, Jerusalem artichokes, garlic, green bananas and rice.
Not all of these foods will suit everyone so experiment and see what works for YOUR body.

Links

(1) Bulletproof Blog on Resistant Starch:

(2) Resistant Starch as a Prebiotic and symbiotic: state of the Art
David L. Topping, Michihiro Fukushima, Anthony R. Bird:

More from the Samahita Blog

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Nutritious AND Delicious!

Food, Glorious Food!

Food and Yoga: the original intermittent fast and time restricted eating

Recipe: Mung Bean Falafel

Solve Sleep Disorders with Prebiotics

How to Make Healthy Chocolate

Longevity – 6 Tips to Improve Life Expectancy

The post Healthy White Rice, Prebiotics and Resistant Starch appeared first on Samahita Retreat.

Solve Sleep Disorders with Prebiotics

Daniel Stringer — Tue, 17 Mar 2020 04:46:42 +0000

Improve your Sleep and Stress Resilience with Prebiotics

New research suggests that a diet rich in prebiotics improves stress resilience and related sleep disorders.

Prebiotics are non digestible fibers found in many foods including vegetables, wholegrains, dairy products and even breastmilk. It is the non digestibility that lends prebiotics their special qualities, namely, to feed resident gut bacteria thus increasing the health and diversity of our microbiome. It now appears that prebiotics may be beneficial for managing stress and sleeping better. Learn More about prebiotics

Sleep and stress.

Sleep and stress are closely related. Stressful events such as intense study or work has been shown (1) to decrease sleep quality and good quality sleep is likewise essential to recovery and management of stress. There are many ways to improve sleep quality and rebalancing our circadian rhythms such as light therapy, not eating too late and staying calm before bed. Finding a method to deal with both sleep and stress would present an ideal remedy for our modern lifestyles. Learn More Sleeping Tips

Stress reduces microbiome diversity

Stress reduces microbiome diversity which in turn impacts physical and psychological health. An unhealthy gut leads to a myriad of health problems not just for the digestive system but neurological diseases such as Alzheimer’s by way of the gut-brain-axis. Gut bacteria produce neuroactive compounds the effects of which are not yet fully understood. Read more about Probiotics

The new research.

This recent research (2) conducted at the University of Colorado brings new evidence to support these ideas. Tests were conducted on rats split into groups with one group fed regular food and the other fed a diet rich in prebiotics. Various physiological markers including sleeping patterns, and measurements of bioactive compounds from fecal samples were tested before and after stressing.

Results from the rats fed normal food showed increases in metabolites associated with sleep disruption (allopregnanolone precursor and Ketone Steroid) whereas the prebiotic fed rats showed no such increase. Also, the prebiotic fed rats spent more time in REM sleep (a critical stage in sleep for stress recovery) after stressing with the other group showing no such improvement. Taken together these results suggest a diet rich in prebiotics can improve stress resilience and aid better stress relieving sleep.

In the long run this kind of research is extremely helpful for developing non-pharmacological remedies for stress and sleep disorders and fits the general trend improving health through nutrition. As always, a diet rich in vegetables, wholegrains, fermented foods, yoghurts, water kefir and many more will improve gut health and, in turn, brain health thanks to the range of healthy probiotics and prebiotics Many of which we continue to serve on our buffet at Samahita.

(1) https://www.ncbi.nlm.nih.gov/pubmed/28756825
The prevalence and association of stress with sleep quality among medical students.

(2) https://www.nature.com/articles/s41598-020-60679-y
Dietary prebiotics alter novel microbial dependent fecal metabolites that improve sleep

More from the Samahita Blog

Solve Sleep Disorders with Prebiotics

Psychobiotics – From Gut to Brain

Healthy White Rice, Prebiotics and Resistant Starch

How to Make Miso Soup

The post Solve Sleep Disorders with Prebiotics appeared first on Samahita Retreat.

Arrival Information

m16Dev — Thu, 27 Feb 2020 05:13:03 +0000

Retreat Center Guidelines

To keep a level of awareness, and to maintain a friendly and respectful environment, we kindly ask for your cooperation in the following:

Early Morning Silence

Mornings are magical at Samahita and a time focused on practice. Savor the morning peace and calm, watch the sunrise, be internal. We encourage you to nurture your soul in silence and your personal space.
Out of respect for all our guests Silent Time is observed from dawn until classes conclude at 10:00 am. Thank you.

General housekeeping:

We are a smoke and alcohol-free environment. Please do not smoke in or around the property and refrain from bringing in any alcohol. There are many other venues outside where it is possible to indulge if need.
Please do not offer or solicit services or products to other guests (including but not exclusive to selling jewellery, clothes, massage, yoga sessions) without management approval.
We encourage conscientiousness and eco-consciousness, and are aware of the limited resources of our island. Please request to change your bed sheets only when necessary and use one pool towel per day. Housekeeping will service your room every third day.
Please keep towels separate: white towels in your room, blue towels for the pool and beach, and beige towels for the wellness center. Practice towels are provided in the shalas and cycle room.
Bathrooms are located next to the lockers, in the wellness center, in the shop, and at the front reception.
Remember to keep hydrated. There are water stations in front of the residences, by the dining area, and in the wellness center. Please keep the glass water bottles provided in your room. Water bottles can be purchased onsite.
Please use the yoga mat storage areas onsite, and the drying rack in your room for towels or clothes. Please do not hang them on furniture or your room balcony.
Laundry service can be arranged with private laundry providers. Samahita Retreat does not offer a laundry service. There are two main options: a local independent service next to our center who charge by weight or a private pick-up and drop-off service who charge per piece.
Please visit front reception to arrange a taxi, rent a scooter, book a tour, or sign up for complimentary excursions such as the temple walk.
Please don’t feed any dogs or encourage them to come into the center.

Dining:

Herbal tea, coffee and bananas are available from 6.45 am, with a light breakfast from 8.00am, ideal for those who aren’t joining classes. We recommend keeping breakfast very light before class or waiting until after before eating.
Full brunch is served from 10:00 am – 1:00 pm with both breakfast and lunch items. Eggs are included and can be ordered fresh from the juice bar.
Dinner buffet is from 6:00-8:00 pm
The Juice Bar is open from 9:30 am where you can order drinks and food from the a la carte menu. All items except eggs will be charged to your room.
Please clear your own plates at the recycling station.
If you have any allergies or food intolerances, please inform the kitchen staff so we can accommodate your needs.
If you are going out to eat offsite, please let the front reception know, so the kitchen can plan accordingly.

Wellness Center

Please see wellness reception for all questions and bookings of health programs, spa treatments and therapies, as well as private yoga and fitness sessions.
The steam room is complimentary and available every evening from 6:00 – 8:00 pm. Please sign up in the wellness center for use before 6:00 pm.
We also have kayaks and paddleboards that are complimentary to use. Please sign up at the wellness center and ask someone to show you how to use them if it’s your first time.

Yoga & Fitness

All guests will be asked to inform us of injuries, pregnancy or health issues upon arrival.
Please see the chalkboards in front of the main yoga shala for daily class locations.
Please do not bring glasses or mugs into the shalas, only bring water bottles and containers with lids.
If you are using props, please place them back nicely in the prop room where you found them.
There is a mat washing and hanging area behind the fitness shala, and storage for yoga mats and lockers next to the main shala.
We recommend that you bring your own yoga mat. If you want to borrow a yoga mat or a lock please ask at the front reception. Please keep the locker area clean and return borrowed items to reception when you leave.
Our fitness facilities are open to guests during class times only.
Guests on all Retreats and Teacher Trainings may join fitness classes when their schedule allows for it and space permitting.

What to Bring

Sticky yoga mat
Yoga / fitness clothes
Sunscreen and hat
Swimwear
Insect repellent
Open sandals
Running shoes and socks
Light rain jacket
Refillable water bottle
Journal for writing
Feminine sanitary products

Passport with more than 6 months before expiry, and visa if needed.
Some items are available at our Eco-Life shop including yoga mats, t-shirts, journals, and refillable water bottles.

There is a Government Value Added Tax (VAT) on all items purchased of 7%. This is added on your bill at the end of your stay.
Your own personal purchases and services used such as massage and juice bar snacks are an extra charge and added to your bill.
There is a full Thai staff team here to help you.
It is common practice for guests to leave a tip upon departure though it is a personal choice. 300-500 Thai Baht is typical over a week and it is divided up amongst all the staff. They truly appreciate this kind gesture.

Unplugged at Samahita

We invite you to go device-free during your stay at Samahita Retreat – the perfect opportunity for a “digital detox”. We recommend a minimum 3 days. Plan in advance and let your family and friends know. Take the challenge and commit. You will feel the benefit!

FAQs

Please review our Frequently Asked Questions here

Family Guidelines

STAYING AT SAMAHITA WITH YOUR CHILDREN – IMPORTANT GUIDELINES

We support your travel to a center like Samahita with your children. Over the last twenty years, children have joined their parents and felt extremely comfortable here. When children flow with the focus of the center it works well for both parents and all other guests. However, we are not a child-oriented retreat center but rather our focus is for people traveling and staying for their wellbeing time. Therefore, we allow children to stay under certain observed circumstances. Due to the commitment to support other guests we must strictly enforce these guidelines. To preserve the space for our guests we limit the number of children under 13 to 4 at one time.

Our key child policies are:
A. All children under the age of 13 must be supervised at all times.
B. Please be aware of other guests who want to have peace and quiet during both class and recreational times.
C. We observe silence in the center every morning until 10 am. Please be kind and monitor your children’s behavior not to cause disturbance to other guests around you.
To respect other guests, we ask that parents/carers must ensure the following:
1. Children should not be in areas close to the practice shalas from 7-10am and 4-6pm. (If playing on the beach please make sure they are away from the beach shala).
2. Children must not be in the pool between 7-10am and 4-6pm, the scheduled time of our classes.
3. At all other times, we cannot allow noise or rowdy behavior in or around the pool or near other guests. There is a long open beach where kids can run free. If children are making noise in the pool we will ask parents/carers to take them to the beach.
4. At all other times, please respect other guests, during their mealtimes and when guests are relaxing, essentially 10am – 4pm and 6-9pm.
5. Due to safety, children under 13 are not permitted to join yoga and fitness classes. If your child would like a yoga or fitness session please book a Private Session with one of our teachers which can be tailored to suit their needs.
6. Parents should organize children’s daily activities on the island, visit waterfalls, shopping, other resort’s kids clubs. Our Front Office team at reception will be happy to give you plenty of suggestions.
7. Parents can organize children’s meals to be taken to their room or beach during the silent and quiet periods, from 7-10am and 4-6pm. Please ask our Juice Bar team for assistance.

If you feel you can manage these guidelines with your child/children present with you at Samahita then we ask you to read and sign an agreement which we’ll send to you before we can finalize your booking. Thank you for your understanding and cooperation. God bless the children.

Cancellations and Postponements

Please review our policies here

The post Arrival Information appeared first on Samahita Retreat.

Brain Health Upgrade Program Details

m16Dev — Thu, 30 Nov 2023 12:26:48 +0000

Your Stay at Samahita Gives You

Nature and her beauty
Fresh pure air
The sun and its natural light
Homemade nutritious food
Time and space to relax and sleep
Breath regulation practices skillfully instructed
Yoga body practices to cultivate your nerves, spine, organs and joints
Core and cardio workouts for strength and circulation
New practices and techniques to learn
Ways to discover things about yourself you never knew
Personal time with the sounds and sights of nature
New connections and conversation with interesting people
Meditative approaches to look within and find peace

The Brain Health Upgrade Program Gives You More

Mitochondria enhancement with red light and near-infrared light therapy
Brain wave modulation through Audio Visual Entrainment
Meditation entrainment with mini-EEG biofeedback
Plus
One-to-one direct personal support with a trained teacher
And
- A float therapy session for total relaxation
- Full spectrum Infrared sauna sessions
- Brain enhancing nutritional support so your brain literally has more energy
- Every class and program in YogaCoreCycle

Take even better care of your brain. Improve its connectivity, functioning, and clearing out
Combine classic knowledge and experience in meditation with some of the best biohacks for the brain

Book Now

Poor Brain Health Signs and Symptoms

Low resilience – frustrated and irritated, especially at a similar time of day, regularly?
Brain fog – thinking gets foggy and tired at certain times?
Fatigue – in body but especially on a mental level where any more thinking is just too much?
Irregular emotions – mood swings and more sensitive to comments directed at you?
Forgetful – forget names, things to do, more often than you’d like?
Lack of motivation – a desire to work and take care of yourself but feeling it’s just too much?
Food cravings and indulgence – do you feed your brain the best nutrition or find yourself a slave to cravings, especially for processed food, overeat, or eat at all sorts of time of day and night, even when you’re not hungry?
Energy crashes – especially in the middle of the day, wishing for a nap?
Disrupted or poor quality sleep – do you lack in deep sleep and REM sleep whereby the quality of your sleep is low and how you feel and operate the next day is impaired?
Low sex drive – your body might be tired but the thought of getting sexy feels like a burden?
Underactive physically – despite best intentions do you skip work outs? If you do work out do you experience lower energy levels?
Busy mind – is peace of mind a far-off concept, stuck with a mind that won’t quiet down, involved in a myriad of small thoughts and issues?
Meditation nightmare – trying to sit and look in, to be quiet and enjoy inner space is not interesting, feels boring, and seems too much or too hard?
Family history – does anyone in your family suffer from dementia or Alzheimer’s?

Your Brain Needs

Good nutrition, especially the right fats
Breath regulation so you breathe optimally when awake and when asleep
Good quality sleep
Moderate body exercise
Body joint mobility and facial stimulation with stretches
A detox and cleanse to your organs, especially in the digestive system
A good sweat, ideally daily
Good light and the right light at the different times of day
Brain wave stimulation at all brainwave levels
Learning and stimulation
Quiet time and personal space
Nature and its healing sounds
Looking in at itself through the silence in meditative approaches

The flow of elements in a Brain Health Upgrade session

STEP ONE:

Mitochondria enhancement with Red light and near-infrared light therapy

Light therapy is as old as the sun. Human beings thrived and grew due to exposure to the full light spectrum of the sun. Today we limit our time in the sun so we are not overexposed to ultraviolet rays and their damaging effects. But 20 to 30 minutes of direct light and sun exposure will increase health and energy due to the benefits of visible white light and infrared rays. One literally receives thousands to millions of light energy units known as joules. As a therapy away from the sun modern technology has learned to harness visible red light and invisible near-infrared (NIR) light to penetrate the skin’s surface and enact healing to both organs and skin, including the brain.

Light therapy is essential for our modern lifestyle that limits our time outdoors and even warns against direct sun exposure. Your cells want and need light. As a result you can produce more energy. The process is self-reinforcing. Light therapy has been studied through intensive scientific research over the past 40 years, specifically under an area known as photobiomodulation. The combination of red light, which offers healing to the skin, and NIR as healing to deeper organs, results in a light therapy that improves our energy and healing, upgrades our health, and enhances how your brain functions. A brain whose energy workload is freed up because it works better due to being healthier can achieve higher grade energy production.

Studied health benefits include:

enhanced blood circulation
anti-inflammatory effects
increased muscle recovery
improved skin tone and glow
reduced wrinkles and scars
improved wound healing
pain reduction
lymphatic flow boost
increased cellular growth
enhanced fertility
increased testosterone.

A reduction of inflammation on both the skin and inner organs improves health and aids the reduction of inflammation in the brain to improve brain function.

Learn More

STEP TWO:

Brain wave modulation through Audio Visual Entrainment

We use a device which utilizes a cutting edge, non-invasive, drug-free approach to help you sleep, relax, repair, learn, and just overall function better. This amazing technology uses lights and sounds called Audio Visual Entrainment (AVE) in specific configurations to guide you into proper functioning brainwave states to improve your health, mental functioning, memory, sleep, mood, cognition and stress management – to help you achieve peak mental and physical performance, get a better sleep, and increase energy levels.

AVE has been shown to produce dramatic increases in cerebral blood flow, neurotransmitters, dissociative states, efficient brain activity and sound mental health. AVE has also proven itself in inducing meditative states and treating anxiety.

AVE used in the evening is most effective for helping people fall asleep by turning off or shutting down the mental “chatter” after a busy day. People who have difficulty falling asleep often have low levels of serotonin. AVE helps boost serotonin which converts to melatonin. Melatonin is an important antioxidant and is known as the hormone for sleep, essential to help you sleep.
AVE sessions used during the day reduce stress and anxiety, which also provides for better quality of sleep – the more relaxed your day, the more relaxed your sleep.
Negative thoughts not only impair anyone working out striving to perform their best, but they also reduce serotonin levels in the brain. A high level of serotonin is directly linked to superior job performance and leadership ability.
AVE is very effective for relieving your low mood because it very quickly dissociates and stabilizes brainwaves. It also increases cerebral blood flow. People with low moods also have low levels of serotonin and norepinephrine. AVE boosts brain levels of serotonin, and norepinephrine.

STEP THREE:

Meditation Entrainment with mini-EEG Biofeedback

Many have the desire to “meditate” as we understand it can help our brain function better, find peace of mind, and improve our overall health. Yet when we try to sit and “do” it the result can often be frustration and/or a lack of insight into whether it was effective or not. In truth, there are many approaches to meditation, some that involve sitting still and others that emphasize the use of the breath, including deep nerve stimulation in the body through posture management. Samahita and its experience in the field of yoga and meditation is ideally placed to support you in a variety of these approaches.

Samahita’s Brain Health Upgrade program specifically incorporates a session with a wearable mini-EEG device that “listens” to your brain while you sit (or lay) during the timed meditation session. This “listening” gives you feedback, letting you know if you are in a mind-wandering state, aimlessly distracted, or can tune in to the inner soft breath and achieve a calmer mind state.

Learn More

Book Now All-Inclusive

Affordable quality and value

The Brain Health Upgrade Program is available all year round.
Start when you want and enjoy full flexibility with the length of your stay.

Check Availability

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The Heart of Samahita is found in its impressive mix of facilities that provide the space for your experience, as well as through the food where tasty and healthy merge powerfully, and in our quality mix of guest rooms, where you can stay in the highest of standards right at the beach or find rooms to suit all budgets from beach to garden. And when here you can also paddle board, kayak and snorkel, amongst other activities. Feel free to take a tour and find out where Samahita is located.

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Detox Retreat

m16Dev — Fri, 01 Dec 2023 04:59:58 +0000

A Detox is more than just the treatments you get and the amount of green juices you drink. It is a holistic event that needs the right environment and people to support you while detoxing. To detox is natural – and should be done once or twice a year to maintain health and metabolic performance of your body. Though note – not all detox approaches are created equal. We offer you a complete retreat, in a natural setting, with years of experience and knowledge to serve.

About the Detox Retreat

Samahita’s Detox Retreat has been developed from years of experience in the specifics of detox as well as maintaining a healthy lifestyle and continued supportive practices. We are a tried-and-experienced retreat over years that carefully balances the combination of activity, relaxation, therapy and a detoxing diet with supplements including candida detox. The Retreat, both in concept and natural setting, is designed to revitalize our guests and guide them into an empowered life.

We use a custom-formulated Ayurvedic Herbal Detox Mix, plenty of teas, broths and juices, veggies and fruit where appropriate, detox supplements, and a mix of rejuvenating and detoxing therapies and practices. The liver is the workhorse of detoxification. It is also optional to include a liver flush towards the end of your retreat, intended to help with gallstones, cholesterol levels, liver-related headaches, and even food allergies, weight reduction, and constipation.

People’s backgrounds, diet and lifestyle differ as does one’s experience on a detox. If one of your goals is to eliminate Candida, we can help with that. Candida is a naturally occurring yeast in the gut that, if produced in excess, can unbalance your whole system, creating an acidic environment where bad bacteria can thrive, and in-turn disease. Foods that feed candida and encourage it to flourish include sugar, white flour, yeast and alcohol. Avoiding sugar in all of its forms is key to controlling Candida. A detox including green juices, steamed vegetables, broths and supporting supplements, can be a good start to discourage the overgrowth of yeast and then continuing with a diet of foods that nourish the body, not the candida.

Your initial consultation and daily guest check-in provide an opportunity to adjust your retreat, taking your needs, goals and preferences into account, and balancing them with our professional expertise to provide you with the most supportive detox experience. We also offer you post-detox guidelines to help you transition from your detox back to regular eating.

Detox Retreat Duration & Comparison

We have standard 3, 5, 7, 10, and 14-day Detox Value Packages. Minimum stay is 3 days but we recommend 7 to 10 days for optimal effect. It is also advisable to plan extra days before and after your Detox to settle in and wind down more effectively. We do offer 3 and 5 day retreats, ideal for a wellness weekend break, or within the middle of a longer stay. We know time is limited coupled with the desire to fit everything in, so encourage you to plan it out in advance.

By Day Retreat Comparison

	3-Day	5-Day	7-Day	10-Day	14-Day
Therapies	2	3	5	7	10
Infrared Saunas	2	3	4	7	10
Private Sessions	1	1	1	1	1

All other inclusions are fully available each day of your booked program stay

Detox Retreat – One rate – All Inclusive

Rates are in US Dollars, per person, per night fully inclusive of

Your choice of room
Full Detox Retreat inclusions
Full YogaCoreCycle practices (up to 5 hours per day)
VAT government tax
All amenities and facilities

for the duration of your booked retreat dates

Standard Rates

	3-Day*	5-Day	7-Day	10-Day	14-Day
Private Room	$918 USD	$1,460 USD	$1,890 USD	$2,660 USD	$3,640 USD
Semi-Private Room	$858 USD	$1,360 USD	$1,750 USD	$2,460 USD	$3,360 USD
Shared Two-Bedroom Loft	$798 USD	$1,260 USD	$1,610 USD	$2,260 USD	$3,060 USD
Non-residential (limited cases)	$738 USD	$1,160 USD	$1,470 USD	$2,060 USD	$2,800 USD

The One-Bedroom Suite rate is $20 per day added to the Private Room rate. A second adult guest is charged at the Shared rate.

It is recommended that a Private Room is booked on the Detox Retreat to ensure the privacy needed during the Detox with a private bathroom. Shared room is possible if guests are coming together as a couple, friends or family.

* 3-Day minimum

Accommodations

Please Note Seasonal Change in the Standard Rates across the Following Date Periods

Add-On a Detox Retreat to Your Retreat or Training

	3-Day*	5-Day	7-Day	10-Day	14-Day
All Room Types	$324 USD	$470 USD	$504 USD	$680 USD	$868 USD

* 3-Day Minimum

Retreats

Trainings

Take Advantage of the Detox Value Package

Check Availability

A very positive and lasting experience, I left feeling more healthy and informed about my health and lifestyle / diet choices. With comfort in knowing that I can stay in touch and return for follow up care in the future. This detox experience exceeded my expectations.

Wenny

More Guest Reviews

Take a Look At Our Programs

Therapies & Treatments

Detox FAQ

Private Session

Online Health Coach

We’ve Got You Covered

Unplugged at Samahita

Go device-free during your stay at Samahita Retreat – the perfect opportunity for a “digital detox”.

Give yourself a break from addictive social media, email demands and the daily barrage of information and news. Instead, connect with people, read a book, walk the beach, or indulge in relaxing Total Self-Care treatments.

We recommend a minimum 3 days. Plan in advance and let your family and friends know.
Take the challenge and commit. You will feel the benefit!

Need to arrive earlier or Stay Longer by joining YogaCoreCycle?

Samahita Retreat has a full program of classes every day, all year. You can stay longer than your Total Self-Care Program dates and enjoy a full suite of yoga, breath, meditation, and fitness classes with our fully inclusive YogaCoreCycle daily program and experienced team of teachers.

Pick your dates – Select duration of Detox within that time – Complete Booking

Need to Bring a Friend, Partner or Family Member?

Stay & Save: Value Packages, Discounts & Loyalty

Packages & Save

The post Detox Retreat appeared first on Samahita Retreat.

Food and Yoga: the original intermittent fast and time restricted eating

Dr. Paul Dallaghan — Tue, 16 Jun 2020 04:54:20 +0000

Photo by Khamkhor on Unsplash

” Yoga becomes ineffective by overeating …..”
A clear statement noted down at least 700 years ago in the key Hatha yoga text, Hatha Pradipika (I.15).

Mitāhara – moderate eating – then becomes the clarion call of how to manage food with a yoga practice, whether your aim is a healthier physical body or a wish to progress in meditative practice.

There is no direct advice given in any older yoga teaching that demands being a vegetarian or vegan. Though you may interpret some other aspects, as in non-violence, to mean vegetarianism, but that is a full debate of its own.

In moderate quantities
At certain times of the day
AND
You only eat when you are hungry

Such an approach respects food as a contributor to prāna, your own level of energy.

If you eat too much or too little you will either be bloated and heavy or weak and shaky. The Bhagavad Gita emphasizes this point: “yoga is neither for those who eat too much or eat too little.”

Photo by NordWood Themes on Unsplash

Again we are advised the middle path. Balance. If you have a hard time figuring this out look at your own energy level. It is an indicator right in front of you. If you are not feeling light, bright and energetic every day then some part or parts of your lifestyle are off. Look at:

Food quality and quantity
Sleep quality and quantity
Physical activity quality and quantity

I followed a very involved path of yogic meditative practice that included specific dietary advice in terms of how much to eat and when:

Only eat after practice late in the morning or even by lunchtime
One main meal in the day. Usually it was lunch but depends on family life
If lunch was the main meal then evening was very light – a smoothie or, back then, a cup of warm organic raw milk
Some evenings nothing so a 24-hour period of fasting took place – lunch to lunch
Essentially eating within a window of 11am to 7pm – including coffee, smoothie, chocolate timing
Good news in all of this – coffee was and still is great. Now a coffee with cocoa butter and MCT oil is all I have before 1pm. Then a good lunch. A smoothie in the evening. Or if with my children in the US it changes to coffee, smoothie, and then the main meal as an early dinner. Plus wherever I am I squeeze in an afternoon coffee. And dark chocolate.
Since day one I was advised good fats are essential. I continue to take everyday. They keep me lean, healthy and energized. Butter, ghee, MCT oil, olive oil, and omega 3s are my main oil inputs. In the early days I lived almost on ghee.
Then wake up in the morning able to have a full, healthy bowel movement, fresh and full of energy

If you do not wake up fresh, need to nap a few times in the day, get tired easy, have a hard time with morning bowel movement then, regardless of yoga practice, you need to really look at the what and when, but above all how much, you eat.

If you are confused and don’t know what to do then simply EAT LESS and especially at night.

It’s so amazing and powerful that it is now in the news (1). I found when I ate less my body cleaned out more efficiently – healthier and better bowel movements. It’s like less emails in your inbox so you can finally clear what is there. In today’s scientific language we would relate that to how each cell naturally detoxifies, through “self-eating”, autophagy (2).

Not only can you assess the effects in daily energy levels and bowel movements, but if you do yoga body or breath practices you will notice a veritable difference, hence the advice. Light at night means a morning asana practice is super light and more open, a pranayama practice experiences a different level of breath holding. To aid it Hatha yogic practices of Nauli and Agni Sara are advised (3).

The approach to food I highlight above, that I have spent over 20 years doing and can vouch for based on my overall level of energy, have now caught the scientific attention of a few and made it to the public domain in quite an impressive way – impressive because they are good advice:

Intermittent fasting: every second or third night no food so a 24-hour fasting period happens
Time restricted eating (TRE): eat within a 6 or 8 or 10-hour window. Ideally not too late.
Good fats: the rise of the keto movement, only 1,000 years behind Hatha yoga advice !!
Fasting mimicking as opposed to caloric restriction: not every calorie is the same so you can eat less but more nutritious, calorie dense. If doing a yoga-meditative type practice or just using your brain in multiple ways then being sufficiently nourished is essential

In addition to the body cleaning out better the cycling of eating-to-not-eating takes your body and every cell through feast and famine, clean out and restore, a mild stressor (hormesis) followed by a re-feed (which activates a pathway to build up your body anew and better).

For better health, better thinking, more energy, deeper meditation:
Eat less
Eat light at night
Eat within an 8-hour window
Eat things you like
Eat more natural than processed

And drink good water, enough throughout the day

[av_section min_height='' min_height_pc='25' min_height_px='500px' padding='no-padding' custom_margin='0px' custom_margin_sync='true' svg_div_top='' svg_div_top_color='#333333' svg_div_top_width='100' svg_div_top_height='50' svg_div_top_max_height='none' svg_div_top_opacity='' svg_div_bottom='' svg_div_bottom_color='#333333' svg_div_bottom_width='100' svg_div_bottom_height='50' svg_div_bottom_max_height='none' svg_div_bottom_opacity='' color='main_color' background='bg_color' custom_bg='' background_gradient_direction='vertical' background_gradient_color1='#000000' background_gradient_color2='#ffffff' background_gradient_color3='' src='' attachment='' attachment_size='' attach='scroll' position='top left' repeat='no-repeat' video='' video_ratio='16:9' overlay_opacity='0.5' overlay_color='' overlay_pattern='' overlay_custom_pattern='' shadow='no-border-styling' bottom_border='no-border-styling' bottom_border_diagonal_color='#333333' bottom_border_diagonal_direction='' bottom_border_style='' custom_arrow_bg='' id='' custom_class='post-bio' template_class='' aria_label='' av_element_hidden_in_editor='0' av_uid='av-l28hpj3l' sc_version='1.0'] [av_one_third first min_height='av-equal-height-column' vertical_alignment='av-align-top' space='' row_boxshadow_color='' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='' mobile_column_order='' min_col_height='' padding='' padding_sync='true' svg_div_top='' svg_div_top_color='#333333' svg_div_top_width='100' svg_div_top_height='50' svg_div_top_max_height='none' svg_div_top_opacity='' svg_div_bottom='' svg_div_bottom_color='#333333' svg_div_bottom_width='100' svg_div_bottom_height='50' svg_div_bottom_max_height='none' svg_div_bottom_opacity='' border='' border_style='solid' border_color='' radius='' radius_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_direction='vertical' background_gradient_color1='#000000' background_gradient_color2='#ffffff' background_gradient_color3='' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' mobile_col_pos='0' id='' custom_class='' template_class='' aria_label='' av_uid='av-1fljhev' sc_version='1.0'] [av_image src='https://samahitaretreat.com/wp-content/uploads/2018/03/paul-bio-headshot.jpg' attachment='44398' attachment_size='full' copyright='' caption='' image_size='' styling='' align='center' font_size='' overlay_opacity='0.4' overlay_color='#000000' overlay_text_color='#ffffff' animation='no-animation' hover='' appearance='' link='' target='' title_attr='' alt_attr='' img_scrset='' lazy_loading='disabled' id='' custom_class='' template_class='' av_element_hidden_in_editor='0' av_uid='av-zpv2cn' sc_version='1.0' admin_preview_bg=''][/av_image] [/av_one_third][av_two_third min_height='' vertical_alignment='av-align-top' space='' row_boxshadow_color='' row_boxshadow_width='10' margin='0px' margin_sync='true' mobile_breaking='' border='' border_color='' radius='0px' radius_sync='true' padding='15px' padding_sync='true' column_boxshadow_color='' column_boxshadow_width='10' background='bg_gradient' background_color='' background_gradient_color1='#93adab' background_gradient_color2='#ffffff' background_gradient_direction='vertical' src='' attachment='' attachment_size='' background_position='top left' background_repeat='no-repeat' highlight_size='1.1' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='' aria_label='' av_uid='av-j5lg07'] [av_textblock size='' av-medium-font-size='' av-small-font-size='' av-mini-font-size='' font_color='' color='' id='' custom_class='' template_class='' av_uid='av-l28hkww9' sc_version='1.0' admin_preview_bg=''] Dr. Paul Dallaghan’s expertise with breathwork, body and meditative practices comes from three sources: (1) three decades of daily dedicated practice and teaching these techniques; (2) uniquely acknowledged in the Yoga tradition by the title of “Master Yogi-Prānācharya (expert in breath)”, following an immersion in the original culture through one-on-one direct training in practice and study of ancient texts; (3) a PhD in doctoral scientific research at a leading US university (Emory) covering both the tradition and science of yoga and breath practices in terms of stress, health and aging. As a result, Paul occupies a unique space to impart genuine teaching and science on the breath, body, and meditative practices, seen as a Teacher-of-teachers and identified to carry on the tradition of Pranayama. His sincere and ongoing role is to teach, write and research, to help put out experienced and authentic information on these areas of how we live, breathe and be, to help people improve their mental and physical health, and live more fulfilling lives. For more on his background see his bio [/av_textblock] [/av_two_third][/av_section]

References

BBC long reads
The secret to a long and healthy life? Eat less
https://www.bbc.com/future/article/20170601-the-secret-to-a-long-and-healthy-life-eat-less?fbclid=IwAR0xby8L3yRj_dkiV8PeIPX8nDuKcLD6O1nbA4uFiQ3-PvCnomd2iocAvxA
(Autophagy article)
Link to our videos/articles on Nauli and Agni sara

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The post Food and Yoga: the original intermittent fast and time restricted eating appeared first on Samahita Retreat.

Exploring the Breath, In and Out of the Water

Sarah Pierroz — Wed, 15 Jan 2020 04:54:09 +0000

Freediving Populations

Human populations have a long history of exploring the breath underwater. For example, Ama divers, in Japan, have used long breath-holding techniques to harvest shellfish and seaweed at depths of twenty meters for more than 2000 years. Sea nomads, namely the ‘Bajau Laut’ are also skilled divers, who live a semi-aquatic existence in the Indonesian archipelago. In a typical day, they may spend up to 10 hours in the water. The Bajau people give birth in the water and their children learn to dive before they walk on land. Natural freedivers, armed with a spear, they fish at depth for minutes at a time, all on one breath [1] [2]. Above all, this ability to skillfully move underwater on one breath requires mental preparation. One must focus the mind on the experience of the breath, or absence of breath for that matter, and be completely relaxed while making these extended holds.

Researchers have shown that we modern humans share the same physiological qualities necessary for long breath-holds under the sea. For example, Schagatay and her colleagues found no obvious difference between the Ama divers in Japan and Swedish freedivers in their breath-holding skills and diving responses. So, it’s not a matter of specialized genes. The diving response can be practiced and trained [3].

Physiological Effects of Freediving

As soon as your face goes underwater, your vagus nerve triggers a series of adjustments in your autonomic system. Your heart rate slows down, a process known as bradycardia, as does your metabolism, both allowing your body to conserve much needed oxygen. The colder the temperature of the water, the stronger the response. Your blood vessels also narrow, a process known as peripheral vasoconstriction, which diverts blood from the hands and feet towards the heart and brain. And as you go deeper underwater, the increased pressure squeezes your spleen to produce extra hemoglobin, a protein which carries oxygen in the body. Additionally, as you increase depth past eighty meters, a surprising physiological discovery starts to occur, which defied the reasoning of physics. Some of your blood shifts and forms a thin layer around your lungs, making a protective barrier, which prevents your alveoli from collapsing down [4].

Also, when you hold your breath, blood oxygen levels decline while carbon dioxide levels rise. This stimulates a small cluster of chemoreceptors located in your bilateral carotid bodies, which runs along your neck. This sends messages about the state of the circulating blood to the brain centers regulating neural outputs to the heart and circulation, further establishing the parasympathetic, slowing effects on the heart [4]. The same effect may be experienced when we experience breath holds. This effect is further increased during seated breath retention when we commonly tilt our chin down towards our chest in Jālandhara bandha. When are inverted, diving down deep, head first under water, we tend to naturally assume this position of a tucked in chin, as it is more streamlined and hydrodynamic.

These changes to our physiological system underwater, called the mammalian diving reflex, is something that we do naturally as babies. It allows us to swim underwater until we are 6 months old. And it is something that we share with aquatic mammals, such as: dolphins, seals, otters, muskrats and beavers; as well as diving birds, like ducks and penguins. Because they are able to conserve oxygen so well, many of these species can breath-hold for up to an hour at a time [1].

Introspective Side of Freediving

So why explore this underwater world on one breath?
Some free divers will mention the calm mental quality that it fosters, the greater awareness of the body, breath and mind. There is a relaxing quality to feeling buoyant and weightless while defending in the ocean, especially when one goes past their buoyancy and starts to experience the sensation of free fall. It also allows for a quiet way to interact with aquatic life around you. A new world to discover, within and without.

As in pranayama, or breath work, when exploring the nature of breathing, in freediving you want to have the body feeling as relaxed and effortlessly supported as possible. Being in water allows you to identify different areas of your body that may be unnecessarily tense. You may begin to have another level of awareness to your response to a breath-hold, to your ability to dive and feel at ease, to use the minimum about effort and oxygen possible in any movements, to become more familiar with your diaphragm, in particular tuning into its flexibility and contractions and overall breathing mechanics. Diving down a simple line to different depths lets you experience your body in a new way, and opens you to a new underwater world. And yet, familiar patterns, habits, thoughts, and fears may start to rise in this new context, which can give insights into your mind’s inner workings. But more than anything, exploring breath, either in or out of the water, encourages a focused mental state, where you can watch and fully tune in and be present to the moment you are in. In this experience, you have to confront the danger of distraction, it surrounds you and is unavoidable.

Increased Breath Awareness

This heightened state of presence can last throughout the day. Back on land, you can appreciate the nourishing quality of breath on another level. Taking time to tune into your breath and simply slow it down has many parasympathetic, relaxing, effects on your body. If you notice your breath becomes short, shallow or rushed, at any point, simply taking in a slow, deeper inhale and exhale can provide an immediate change to your system.

Slowing down to a rate of six breaths per minute, may trigger the body to widen blood vessels and calm the heart rate. A long, slow exhalation also stimulates the vagus nerve, which links your brain to your lungs, heart, digestive tract and internal organs, and subconsciously soothes you down after a stressful, fearful or dangerous event. The more toned your vagus nerve response, the more readily you may enter into a parasympathetic (rest, feed and breed) state then stay in a triggered sympathetic (fight or flight) response. When you breathe slowly, the nerves inside your nose fire signals in a slower rhythm, and parts of your brain are prompted to do the same. Recent research is showing that slowing your breath to the low rate of three breaths per minute can increase theta brainwaves, which mimics a state of deep, slow-wave sleep. Being in this state may leave you feeling more introspective, at ease, calm, and ready to respond to the full, beautiful life events in front of you.

Breath is such a vital function. So taking a few moments to regain yourself, relax, slow down, tune in, readjust and center, is well worth it, whether on land, or when you are about to dive deep.

New Freediving & Yoga Retreat

Explore the breath more in and out of the water in our newest retreat at Samahita. Our resident yoga and pranayama teacher Sarah Pierroz and the co-founder of the longest running Freediving School in Asia, Monica Ganame are bringing their passion and years of experience together. They are offering a novel Yoga, Static Apnea and Freediving Retreat at Samahita Retreat, on Koh Samui and then through Apnea Total Headquarters, on Koh Tao, May 2-6, 2020. For more information about the retreat:

https://samahitaretreat.com/retreat/yoga-static-apnea-freediving-retreat-2020/

Read More:

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The post Exploring the Breath, In and Out of the Water appeared first on Samahita Retreat.

Signs and Symptoms of Poor Brain Health

Dr. Paul Dallaghan — Tue, 04 Dec 2018 00:00:00 +0000

The topic of health typically revolves around a degree of ill-health in and through the body and ways to improve the function of the body. When mental health is discussed it is usually under the area of psychological pathologies or a depleted brain that no longer performs in a normal manner, labelled under dementia. However, the health of your brain impacts every thought, behavior and action. Psychological pathology and dementia are extreme cases that most of us hope to avoid yet the majority of people have brains that are not functioning in their healthiest state. Figures from studies in the US show that at least 5 million Americans have had a traumatic brain injury and 50,000 die every year from injuries related to the same. Even more are walking around without realizing that the brain is compromised and even underwent such trauma.

The brain is the body’s most essential organ and has the highest energy demands relative to its size. All bodily and mental functions are related to its performance. So it is a vast oversight by the health community to not pay more attention to keeping it in a truly healthy state. The organic and ancient practices from yoga and meditation were developed to care for the state of the brain. Hatha yoga specifically pays attention to it through a primary focus on the quality of breath via the two nostrils. In addition, it also understands that the state of the inner organs, especially the digestive organs, have a great impact on brain health.

Air, light, nutrition, intellectual stimulation, exercise, certain supplements, relaxation, mental peace and quiet, direct contact with nature, social interaction, caring and sharing all add up as support for the brain. This has been a careful consideration for the nature of programs and the environment at Samahita Retreat. As technology improves and interest in brain states and function grows we can add tech hacks to this list to protect, nourish and enhance brain health. My academic study and research has helped understand more intensively the body-brain health connection and how yoga and meditation play a part but also how technology can help. This has led to the development of the Brain Health Upgrade program at Samahita.

The state of your brain today is a real indicator of how things will go years down the line. Before we discuss taking control of your health with brain support in mind it is important to consider the signs and symptoms of poor brain health.

Low resilience – do you get frustrated and irritated, especially at a similar time of day, regularly?
Brain fog – does your thinking get foggy and tired at certain times?
Fatigue – do you feel in your body a heaviness, pressure on your nerves, but especially on a mental level where any more thinking is just too much?
Irregular emotions – mood swings and more sensitive to comments directed at you?
Forgetful – do you forget names, things to do, more often than you’d like?
Lack of motivation – do you feel you want to work or take care of yourself but it’s just too much?
Food cravings and indulgence – do you feed your brain the best nutrition or find yourself a slave to cravings, urges, screamed at you from processed food, too much food, at all sorts of time of day and night?
Energy crashes – especially in the middle of the day, wishing for a nap?
Disrupted or poor quality sleep – do you lack in deep sleep and REM sleep whereby the quality of your sleep is low and how you feel and operate the next day is impaired?
Low sex drive – your body might be tired but the thought of getting sexy is more of a burden?
Underactive physically – despite best intentions do you skip work outs and experience lower energy even if you are to try a work out?
Busy mind – is peace of mind a far off concept and instead you’re stuck with a mind that won’t shut up, involved in a myriad of small thoughts and issues?
Meditation nightmare – trying to sit and look in, be quiet, enjoy inner space is just not interesting, boring, too much or too hard?
Family history – does anyone in your family suffer from dementia or Alzheimer’s?

If any of these feature in your life then look more intensely at your daily habits, quality of sleep and relationships. Nature, body and mind practices, nutrition, relaxation are key to bring more fully into your life. We provide the setting for this at Samahita but also give you extra tools to help your brain. We do it because it is essential.

Upgrade Your Brain with BHU Program at Samahita

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