Seasonal Affective Disorder (SAD) is a form of depression that fluctuates with the seasons. It is most prevalent in areas of the world that receive little or no sunlight during the fall and winter seasons. The sun’s rays and Vitamin D production from sunlight helps to keep our brain chemistry optimally balanced. When we don’t get enough sunlight, serotonin and dopamine levels begin to fall. These are two critical neurotransmitters in the brain that keep our moods positive and healthy. Low levels of serotonin, dopamine and Vitamin D are some of the main causes of depression. Taking walks in the brief periods of winter sunshine is a great way to help boost your serotonin and Vitamin D levels. A walk of even ten minutes will help your body to produce enough Vitamin D for the day.
Begin by sitting comfortably on your Yoga mat or on a chair. Take a full deep breaths. This Yogic breathing (pranayama) exercise is also known as Bellow’s Breath because it is similar to the movement of an old-fashioned bellow that fans the flames of a fire. To begin, inhale half-way through your nose and expel the air forcefully as you pull in your diaphragm. Continue to breath in this way, pulling in and expelling the air forcefully through your nose. You may wish to do three rounds of ten, twenty or thirty breaths in this way. Rest between each round by taking some long, slow breaths. Do not do more than three rounds at a time. After you have completed three rounds, sit quietly for a few minutes to feel the peace and energy pervading your entire body and mind.
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