Quick Time out for Breathwork to Release Anxiety

Join me for a 5 Minute Time Out

and try out some Breathwork

for 🦜creative flow🦚

and to Release Nervous Tension and Anxiety😳

To live in flow🤸🏻‍♀️ and to have a 👩‍🎤creative life where you consistently push beyond your comfort zone, you must get into a ritual, to stop each day, even 5 minutes to breath out anxiety and stress so you can be in that🍊 juicy state of flow. One of the 🆘biggest killers affecting the population today is the over-activation of the sympathetic nervous system by stimulants, chronic stress‼️ and high-pressure jobs♨️ Anxiety and nervous energy itself is not really a horrible thing, in many ways anxiety is an ♒inevitable part of life, taking risks and pushing beyond your comfort zone.♒ However, it is imperative that you need to have the tools and techniques to neutralize and release stress so it doesn’t become a ‼️chronic issue and hence an irreversible‼️ health issue down the line.

Slowing down your breath, even for 5 minutes, 2x a day

can change your life for the better!🗝️📿

Here are just a few, of the MANY benefits of Breathwork:

✅Deeper states of meditation

Increased connection to your Intuition

✅Reduced stress and anxiety

✅Efficient use of oxygen

✅Enhance mind-body connection

✅ Improved cardiovascular health

✅More energy

✅Reduced inflammation

✅ Balance the nervous system

✅Enhanced mental and physical resilience

How to Ground after Strong Spiritual Practice

It is important to not take spiritual practice lightly,

as accidents do happen!

Not so nice stuff can happen after giving things like Reiki. It sometimes happens after strong spiritual practices as well. It use to happen to me, because when I started practicing Reiki and Yoga I LOVED the feeling of being in the Anahata dimension,  and 6th, 5th, and 4th Chakras and that “feeling of floating on clouds”.
So at the beginning of my yoga journey I would often submerse in practicing these techniques which powerfully activated these chakras. I was often going for that blissed out -euphoria feeling.
I now know how detrimental that is!

listen to learn more here:



I learned this from an accident while during my very first YTTC 200 Hour in Kaohsiung, Taiwan in 2011. I was cutting French bread at the buffet with a very sharp knife and deeply cut my ring finger. It was then, where I quickly learned to not do spiritual practices for the sake of entertainment or wanting to “float on clouds”

pranayama is not for entertainment, bns iyengar my teacher used to say to us often in mysore, india.

Accidents do happen and it is super important to give the time out for grounding afterwards, while returning back into the room.
The purpose of yoga is to harmonize the mind, body and soul. These practices are to cleanse the body from tensions… mental, physical and sometimes karmic tensions in the body.
To connect into our true nature which is divine light and gentle, loving consciousness.
It is unsafe and not grounding to just practice with the intention to feel blissed out and be in euphoria.
Now I know that all of the chakras are equally important to work with, to activate, to purify, and to harmonize. I no longer only focus just on the heart, throat or third eye chakra to connect to higher dimensional planes.
Reiki healing is powerful, and the effect can be felt several days afterwards. Therefore, as Reiki practitioners, it is super important to teach our students how to ground.
You can practice the ground, shield, and protect meditation, about 4.22 minutes into this video I posted here to show you:
Working with this ground, shield , protect meditation helps you to visualize, feel and anchor your roots into the Earth crust core. Then visualizing the white light divine connection to the cosmos/heaven, and then cloaking yourself in compassion, and the friendly baby blue auric shield. Also, inviting in the help of your angelic guardian realms here to assist you for the day in wisdom, guidance and in grace.
It is highly recommended to start doing this ground, shield, protect meditation everyday, even in bed in the sleep/ non sleep state before you fully wake up. You can do this one before you walk out the door to shield yourself from unwanted toxic environments or energy.
In my experience, and especially now with these great shifts on the planet taking place, I advise doing ground, shield, protect 2x a day. In the AM, before leaving your house and in the PM before sleepy time.
After you slowly open up your eyes after Reiki or finish your spiritual practices, you should start to massage and start tapping your head, shoulders, arms, legs… While saying  ” I am in my body, I am grounded, rooted and connected to the Earth”
Or say something like that to yourselves and your students who you share Reiki with for example.
My Reiki teacher, Chi Gong teacher and the monks after meditation at Fo Guang Shan monastery in Taiwan would all teach us to do similar things like this to get back rooted into our body and connect back into the Earth, after strong spiritual practices.
Also it is recommended to do things a lot slower and keep a dream and intuition diary for the next few days, for the integration phase.
It is helpful  to eat more and drink tons more spring water- 3 Liters per day to flush out the karmic and physical toxins coming out through the Reiki healing. Eat grounding foods such as sweet potato, pumpkin, beets, carrots…any warm colored foods from the ground.
Also if you are a Reiki practitioner and after you have concluded the distance Reiki for example, and your students are still in meditation, it is helpful to do a chord cutting visual meditation. While telling yourself and her higher self ” This is your stuff, and this is my stuff” Or words like that so the psychic cords between both of you are cut, and do not continue to intermingle/connect after the Reiki session.
Just a couple of things,  I have found helpful and incorporate into my own practice and teachings for grounding after spiritual practices.
Enjoy your Grounding practices!
Many Blessings,
L. Farrah Furtado


Greetings beautiful souls of love and light!

Wishing you abundant blessings of love, peace, perfect health and joy!
I am in LOVE with the symbiotic nature of teaching! That is, the more I teach, the more I learn, evolve and my students questions fuel my desire to research, go deeper and share much more. In turn, there is a symbiotic process of learning and evolving spiritually from eachother. Recently I had a facinating discussion about Marma points with a student completing her Ayurveda Massage course. There is an exploration and releasing of granthis or energetic knots happening while utilizing the marma points in Ayurveda Massage. I would love to share some major points below. Haha, marma points;)

The wonderful world of Marma Points!
There are 107 points and 7 are considered the most important. Each point is associated to each chakra distributed in the arms and legs, back, torso, stomach, neck, head and face. Each marma point is connected to various tissue such as muscles, veins and tendons. These are the points where vital energy or “prana” can be activated. Marma therapy is used extensively throughout Ayurveda, and is considered important in self-healing practices.

The ancient healers for ions have been mapping the human body and linking various limbs, organs, immune responses and emotional states to specific energy points. We go much deeper with this in our upcoming YTTC, evening Yin classes and Yoga anatomy classes during our 200 hour Ashtanga and Vinyasa Teacher Trainings in Algarve, Portugal.

In traditional Yin practice these ‘points’ are referred to in Chinese Medicine as Acupuncture points, and in  Ayurveda  and yogic healing as Marma points. These healing practices focus on releasing this blocked energy, whether through acupuncture or Ayurvedic massage or even Yoga Nidra – such as in L. Farrah Furtado’s meditations here: https://www.youtube.com/watch?v=XgyfNavokWM

Marma points are also identified as neurolymphatic points, stimulating the removal of lymph and enhancing the efficiency of the body’s vital organs and bringing into balance the whole system of the mind, body and soul.

The focus of marma point-Ayurveda massage is primarily to move subtle energy or prana, but physically it is also very effective for relieving stiff muscles, releasing stress and therefore, strengthening immunity. Another useful way to release tension is to practice daily yoga and spend time in nature such as in this flow by the beach here in Praia da Rocha, Portimao: https://www.youtube.com/watch?v=IEJGhYgqOW8

Photo 2018-06-18, 2 46 22 PM

How to give yourself an Ayurveda marma point massage

One of the best things about knowing where certain marma points are located, is that you can utilise them and use a gentle self-massage technique wherever and whenever you are! Try using essential oils to enhance the soothing experience. For example, if it is time to prepare for bedtime you could use lavendar oil to induce a deeper state of relaxation.


Known as the point at the ‘heart of the hand’, this marma point is found at the center of the palm.

This point is closely linked to  Anahata, the heart chakra , and is thought of as an important point in stimulating circulation throughout the whole body. It is associated to the lungs and respiratory health, and is also a vital marma point to work with regarding communication. Reiki practitioners who use their hands can also massage this point before a treatment to enhance the flow of prana to the palms. Furthermore, rubbing the hands as quickly as possible to create heat will also activate this flow of prana through the hands.

Massage the heart of the hand marma point in a strong, circular motion for three- five minutes. To enhance the experience you can use sesame, almond oil or essential oils such as peppermint for opening blocked sinuses or ‘energising’ the hands.


Neuroscience Reveals 50-Year-Olds Can Have the Brains of 25-Year-Olds If They Do This 1 Thing

Processed with VSCO with j1 preset

Neuroscientist Sara Lazar, of Mass General and Harvard Medical School, started studying meditation by accident. She sustained running injuries training for the Boston Marathon, and her physical therapist told her to stretch. So Lazar took up yoga.

“The yoga teacher made all sorts of claims, that yoga would increase your compassion and open your heart,” said Lazar. “And I’d think, ‘Yeah, yeah, yeah, I’m here to stretch.’ But I started noticing that I was calmer. I was better able to handle more difficult situations. I was more compassionate and open hearted, and able to see things from others’ points of view.”


Eventually, she looked up the scientific literature on mindfulness meditation (a category into which yoga can fall). She found the ever-increasing body of evidence that shows that meditation decreases stress, depression, and anxiety, reduces pain and insomnia, and increases quality of life.

So she started doing some neuroscience research of her own.

Medditators White Dress Buddhist Meditation Sitting Thousands of

In her first study, she looked at long-term meditators (those with seven to nine years of experience) versus a control group. The results showed that those with a strong meditation background had increased gray matter in several areas of the brain, including the auditory and sensory cortex, as well as insula and sensory regions.

This makes sense, since mindfulness meditation has you slow down and become aware of the present moment, including physical sensations such as your breathing and the sounds around you.


However, the neuroscientists also found that the meditators had more gray matter in another brain region, this time linked to decision-making and working memory: the frontal cortex.

In fact, while most people see their cortexes shrink as they age, 50-year-old meditators in the study had the same amount of gray matter as those half their age.

That’s remarkable!


How long do you have to meditate to see such results?

Well, in the study, participants were told to meditate for 40 minutes a day, but the average ended up being 27 minutes a day.

Several other studies suggest that you can see significant positive changes in just 15 to 20 minutes a day. 

Enjoy a guided Meditation here <3 <3 <3  

If all you can do is just a little bit every day, that’s a good thing, too.

Turns out meditating can give you the brain of a 25-year-old.

By Melanie Curtin

How to Upload more Gamma?


One of the most significant discoveries of all time was made during the 2nd half of the 20th century. It is now known that gamma brain waves have the smallest amplitude and fastest brainwave frequency. The gamma wave, which typically has a frequency of 40 Hz, can increase the overall quality of life, enhance cognition and mindfulness. More importantly, this brain frequency can be harnessed to boost cognitive abilities. This can result in higher clarity, expedited problem solving, better concentration and an overall increase in human efficiency. Gamma waves are associated with better cognitive functioning, along with feelings of compassion, happiness and relaxation (Basar, 2017, p. 165). 

The Absence of Gamma is Harmful 

Conversely, in the absence of adequate gamma brainwaves production, humans are vulnerable to multitude of symptoms. This can range from panic attacks, anxiety, insomnia and sleep deprivation. In severe cases, the lack of gamma wave production can lead to cognitive degeneration, memory loss and diseases like Alzheimer’s (Basar, 2017, p. 165). 

Human beings can harness these methods to increase gamma waves’ flow in the brain:

  1. Meditation

It is one of the simplest ways to alter the brainwaves and we will feel less stressed and more centred. Regular meditation (this includes meditation -in-motion, yoga) is a relatively faster method to trigger gamma wave activity within the brain. It has been observed that students practicing Bhramari Pranayama (a breathing technique method) generated high frequency gamma waves. According to researchers who have studied yoga teacher training, yoga does produce a high volume of gamma waves inside the brain. Monks and nuns have been observed with having the highest level of concentration and cognitive functioning. Yoga is a popular practice in Portugal (Desai, 2015, p. 118). There are many yoga studios all over Portugal, including some well known ones at Praia da Rocha Beach and Algarve (Castelo, 2010, p. 113).

2. Brainwave Entrainment

Brainwave entrainment is a process that trains the human brain to produce brainwaves of a specific frequency. With the help of a brainwave entrainment specialist, a brain can be trained to produce waves that are the difference between two different frequencies sent into the same ear. It is one of the many ways to escalate gamma wave production inside the brain (Basar, 2013, p. 248).

3. Listening Music Using Binaural Beats 

The binaural beats can naturally produce gamma brainwaves inside a human brain. This can result in improvement of long-term memory and trigger bettered data processing functions. On the other hand, it could also be used to prevent memory deterioration in the future. Apart from this, gamma waves at 40 Hz initiate a therapeutic response for a listener since neural connections are improved (Le Scouranec, 2016, p. 58). 

For listening to binaural beats, an individual would require stereo headphones and an MP3 player. It is advised to refrain from tasks that require undivided attention, the likes of which includes driving or reading (Le Scouranec, 2016, p. 58). The individual requires the following:

  • Patience
  • A quiet place
  • 30 minutes of continuous listening 
  • Stereo headphones since each ear hears sound at a different frequency

For a bolstered effect, music can be plugged in while performing yoga and meditation (Le Scouranec, 2016, p. 58).

4. Isochronic Tones

Isochronic tone is an audio-based method to stimulate the neural activity. They are known to be fast and helps in improving energy levels, relaxation, heightens focus and improve sleep cycles. Isochronic tones can improve all of these in a human without requiring an external source (Basar, 2013, p. 248).

In essence, the isochronic tones simply guide the dominant brainwave to another frequency as an individual listen to it, allowing a sudden change in mental state and how an individual feels. The effects of these tones are instantaneous. They are regular beats of one tone only. During listening, the isochronic tone is simply turned on and off very speedily (Basar, 2013, p. 248).  

5. WATCH ATHA GAMMA THE MOVIE to increase Gamma Brain Waves. Some of these above techniques have been infused inside the production of this movie:  https://www.youtube.com/watch?v=MKf4mk0cL_E

Scientifically-proven Benefits of Gamma Brainwaves

Studies have shown that individuals with heightened gamma waves activity are exceptionally compassionate, intelligent, happy and have photographic memories. Similarly, their IQ scores are also higher than other individuals. As high gamma production is correlated with peak performance, famous musicians, elite athletes and high achievers have maximum production of gamma waves (Ernest, 2018, p. 529).

People with very high levels of gamma activity have shown scientifically that they are more intelligent, compassionate, happy, and have excellent memories and strong self-control. IQ scores of people with high gamma wave activity are correspondingly high (Ernest, 2018, p. 529).



  • Başar, E., Başar-Eroglu, C., Karakaş, S. and Schürmann, M., 2013. Gamma, alpha, delta, and theta oscillations govern cognitive processes. International journal of psychophysiology39(2-3), pp.241-248.
  • Başar, E., Başar-Eroğlu, C., Karakaş, S. and Schürmann, M., 2017. Are cognitive processes manifested in event-related gamma, alpha, theta and delta oscillations in the EEG?. Neuroscience letters, 259(3), pp.165-168.
  • Castelo, R.M.A., 2010. Business plan for a health club (Doctoral dissertation). 
  • Desai, R., Tailor, A. and Bhatt, T., 2015. Effects of yoga on brain waves and structural activation: A review. Complementary therapies in clinical practice21(2), pp.112-118.
  • Ernest, N.C.H., 2018. Mindfulness and Buddhist economics in the financial market–generating Delta or Alpha? Society and Economy. In Central and Eastern Europe ǀ Journal of the Corvinus University of Budapest, 40(4), pp.515-529.
  • Kaufman, M., 2013. Meditation gives brain a charge, study finds. Washington Post3, p.2005.
  • Le Scouranec, R.P., Poirier, R.M., Owens, J.E. and Gauthier, J., 2016. Use of binaural beat tapes for treatment of anxiety: a pilot study of tape preference and outcomes. Alternative therapies in health and medicine, 7(1), p.58.

The Bandha Approach

Bandhas often get overlooked in yoga. We truly need to get up close and personal ( understand) our bandhas in every practice– pranayama and asana

The Bandhas Benefits

Bandha is also known as lock or bind. Bandha is an ancient practice that is deeply rooted in the yoga tradition. Bandha is a term of Sanskrit language which means to tighten, to lock, to block. The purpose of bandhas is to lock the energy and gain control of your life force- prana. Bandhas are not only utilized to gain control of your subtle energetic system but at the same time directs this energy to various parts of the body wherever you desire the energy to go. Bandhas are sometimes first learned and engaged during practices of pranayama and kriya, however, once efficiently practiced, they can be engaged throughout the asana practices too. It is important to note that engaging bandhas to the most refined degree takes a lot of practice and often times at least ten years to fully understand their nuances.

Towards the end of the 200 hour YTTC at Bend it like Buddha studio we learn breath retention- kumbaka with Moola Bandha which has a powerful effect of prana-life force leading more of an upward motion which activates powerful kundalini shakti.

At our classes at our yoga studio Bend it Like Buddha, along with the other 200 hour teaching courses also offer Bandha related topics. The four main Bandhas in the body includes Moola Bandha, Jalandhara Bandha, Uddiyana Bandha and Maha Bandha. Moola Bandha is a yoga technique in which the subtle energy in the pelvic floor is activated. In Uddiyana bandha, energy is then drawn upward within the core of the body and along the spine (Makhwana and Arora, 2016). One of the famous books, in this regard, known as Moola Bandha: The Master Key has been written by Swami Buddhananda for yoga practitioners focusing on the theory and practice of Moola Bandha. Jalandhara Bandha: the throat lock, on the other hand, engages the neck muscles in order to activate and energise the 5th chakra centre-Vishuddi. According to Kumar, Uddiyana Bandha also known as flying upward, abdominal bandha involves pulling the abdomen under the rib cage thus taking a false air to inhale and holding the breath followed by releasing the abdomen after a pause (Kumar, 2016). Maha Bandha, also recognised as the great lock, is a combination of all the three bandhas, Moola Bandha, Jalandhara Bandha and Uddiyana Bandha. Maha Bandha is associated with the activation of Maha Shakti that further results in the awakening of the Kundalani Shakti at the spine base (Makhwana and Arora, 2016).

Several scientific studies have been conducted determining the benefits of engaging bandhas. Bandhas are extremely essential for brain centres, for activating the neural pathways, the nadis, the kanda-or root of the thousands of energetic pathways and the channels through which prana streams. Bandhas are directly associated with purification, removal of blockages and toxins thus, resulting in a balanced body and mind. (Kumar, 2016). Bandhas temporarily halt the blood flow. For this reason, when released there is an increased flow of fresh blood. This does not only result in flushing away the older dead cells, at the same time, result in activating, renewing, strengthening and rejuvenating the organs. The Master Key, by Swami Buddhananda states that activating Moola Bandha taps into the great reservoirs of the body assisting in total harmony within the organism, energizing it with vitality and longevity.

Furthermore, it releases pent-up emotions, anxieties, depression and repressions. Through activating bandhas the trauma memories passed in and out of consciousness, like bubbles floating harmlessly to the surface and bursting. Besides this, engaging the bandhas also result in the development of a calm and clear mind, controlled breath while further strengthening single point concentration. Bandhas, in this way, aids in the regulation of internal systems of the body from metabolic and digestive to hormonal systems (Shankar, 2016). Furthermore, as a result of the released blockages, the energy channels are purified and the exchange of energy is improved. Most importantly, Bandhas alleviate stress as well as any other mental restlessness thus bringing about the inner balance and harmony. These practices help free the shoulders thus aligning the upper spine properly. Different studies over the years have repeatedly backed the benefits of Bandhas (Sweta et al., 2018).

Arm balances and peak postures go hand in hand with apana pranayama and bandhas. This particular class above I attended had over 10 peak postures, including 5 challenging arm balances! Yes, I totally had to engage my bandhas for all of these:)

At our yoga studio, we teach students how to isolate specific muscles of the Bandhas. Assessing each type of Bandha requires focus. Our introductory courses will be a great starting point while sooner or later you will definitely experience such a moment when you will feel the effect that activating bandhas have in your body, especially with the advanced pranayama courses. As Moola Bandha, Jalandhara Bandha, Uddiyana Bandha have their own benefits, Maha Bandha offers the combined benefits of all the three bandhas thus regulating the entire endocrine system. Communally, the yoga bandha benefits stimulate perceptions and helps in stopping the meaningless wandering of mind.

Practicing specifically Moola Banda, the master key lock has the potential to release us from depression, anxiety and unpleasant emotions which dampen our joy in life and prevent us from living our most authentic path. Practicing daily bandhas especially the master key is a technique to open the door to freedom, joy and liberation.As sensitivity and awareness both expand, our emotional issues can be solved as well as we clearly see the root of the problem. Therefore, Moola Bandha for example is a means to cut the mental problems at the roots and so establish mental health and a greater sense of well being.

utilizing the bandhas and apana prana in an arm balance asana


Kumar, P., 2016. Effect of yoga on mental health of adolescents. International Journal of Science and Consciousness2(1), pp.6-12.

Makhwana, B.J. and Arora, N.N., 2015. Tooth extraction without anesthesia using ancient Indian technique called jalandhara bandha yoga. Journal of Advanced Medical and Dental Sciences Research3(1), p.201.

Shankar, G., 2016. Yoga Psychotherapy around the world. Health Psychology1, p.219.

Sweta, K.M., Godbole, A., Awasthi, H.H. and Pandey, U., 2018. Effect of mula bandha yoga in mild grade pelvic organ prolapse: A randomized controlled trial. International journal of yoga11(2), p.116.

Science and Benefits of Pranayama

“Breath is central to Yoga because it is central to life.”
T. Krishnamacharya

The word Pranayama is originated from Sanskrit language and is composed of the two Sanskrit words ‘Prana’ and ‘ayama’. Prana indicates vital energy or life force ‘the breath’ while ayama means to draw out. In this way, Pranayama means “the extension of life force”. Pranayama is one of the most important of the yoga disciplines whose origin lies in the ancient Bharat, the present day India or Hinduism. Pranayama is linked with controlling the breath and involves several physical techniques that result in the clearing of granthis or nadi blockages in the body, both physical and emotional. Regular sustained practice of Pranayama allows the body freedom to breathe through the flow of prana – the life energy through the body.

Pranayama is essential to our daily practice and thus, must be taught all across the world both in the west and east. In a similar manner, our yoga studio “Bend it like Buddha” offers a variety of approaches to Pranayama in our 200 hour teacher training courses and other yoga courses. Soon we will be sharing these techniques in the yoga teacher training online. Pranayama lies at the heart of yoga and so is given the extreme importance in our yoga studio. The vital force called prana that is circulating through us can be channeled by means of breathing exercises and working with bandhas. Pranayama, for this reason, can be considered as a bridge between the practices of yoga – the outward and the surrendering practices leading towards the deep states of meditation. For different pranic activities in the body, there altogether are the five types of prana. They include Apana, Udana, Prana, Samana and Vyan among which Apana, the downward flowing, and Prana, the upward flowing, are considered as of great importance.


Practicing Pranayama is linked with balancing the pranas that further results in a healthy mind and body. The different types of Pranayama have a wide range of benefits associated with them. The benefits include improving circulation of blood, concentration, relieving depression, stress, anxiety and hypertension (Hegde et al., 2012). Besides neurological problems, Pranayama further helps in curing headache, asthma, migraine and gastric problems. Our school Bend it like Buddha in praia da rocha beach, Portimao in Portugal offers several Pranayama and yoga related courses based on the fact that longevity depends on breathing rate. Lowering of breathing rate is likely to increase life expectancy. Pranayama, on the whole, is associated with better functioning of the autonomic system. By practicing Pranayama toxins are removed from the body and organs get more oxygen. Various diseases, in this way, are prevented that further results in strengthening the immune system (Vialatte et al., 2009).

The science of relaxation is a valuable gift and researches have also revealed the scientific benefit of Pranayama. Much of what Pranayama does to the human mind and body is due to its effect on the autonomic nervous system that controls the physical processes in the body including immune function, respiration and digestion etc. (Sengupta, 2012). A study involving five minute breathing practice has revealed that Pranayama lowers the heart rate, diastolic and systolic pressure (Pramanik et al., 2009). Another breathing practice, known as Brahmari or humming bee breath that sometimes involves placement of the fingers close to the eyes and the mouth and production of buzzing sound through the nose, has been observed increasing the activity of the brain. In another research, it has been highlighted that even a short period of Pranayama yoga practice results in curing hypertension (Vialatte et al., 2009). Diaphragmatic breathing is observed associated with lowering the oxidative stress and improving the antioxidant level significantly benefiting those with diabetes. Besides this, relaxed abdominal breathing has also been observed benefiting patients with non-erosive GERD, decreasing their stomach acidity and thus, improving the quality of life (Eherer et al., 2012).


The above-discussed research studies proved to be the scientific evidence of considering Pranayama yoga as a valid therapy to improve one’s health and well-being. Pranayama at our yoga studio will help you balance the energy flow in all areas of the body evenly while improving the cognitive functions. Ask us about Bend it like Buddha online or in-person Pranayama and Breath work courses. We will be happy to share with you some effective and calming breathing techniques to improve your life and lower your stress levels significantly with daily practice.


  • Eherer, A.J., Netolitzky, F., Högenauer, C., Puschnig, G., Hinterleitner, T.A., Scheidl, S., Kraxner, W., Krejs, G.J. and Hoffmann, K.M., 2012. The positive effect of abdominal breathing exercise on gastroesophageal reflux disease: a randomized, controlled study. The American journal of gastroenterology, 107(3), p.372.
  • Hegde, S.V., Adhikari, P., Subbalakshmi, N.K., Nandini, M., Rao, G.M. and D’Souza, V., 2012. Diaphragmatic breathing exercise as a therapeutic intervention for control of oxidative stress in type 2 diabetes mellitus. Complementary therapies in clinical practice, 18(3), pp.151-153.
  • Pramanik, T., Sharma, H.O., Mishra, S., Mishra, A., Prajapati, R. and Singh, S., 2009. Immediate effect of slow pace bhastrika pranayama on blood pressure and heart rate. The Journal of Alternative and Complementary Medicine, 15(3), pp.293-295.
  • Sengupta, P., 2012. Health impacts of yoga and pranayama: A state-of-the-art review. International journal of preventive medicine, 3(7), p.444.
  • Vialatte, F.B., Bakardjian, H., Prasad, R. and Cichocki, A., 2009. EEG paroxysmal gamma waves during Bhramari Pranayama: a yoga breathing technique. Consciousness and cognition, 18(4), pp.977-988.

The Science and Benefits of Chanting Mantras  

Mantra is also becoming more popular with spiritual practices like meditation and yoga. Considering the benefits of mantra, we chant Sanskrit mantras at our yoga studio. Our school was started as a yoga co-op by our community of yoga teachers. Bend It Like Buddha team is a yoga family that offers Yoga retreats, Ayurveda Massage courses and 200 hour teacher courses to the students at some of the most stunning locations. The word ‘Mantra’ is comprised of two different words ‘mind’ and ‘tra’.  Mantra can be considered as an instrument of the mind and probably a vibration or sound powerful enough to make a person enter into the deepest state of meditation. A mantra can be considered as a seed that results in activating the intensions or Sankalpa. Mantra, in a yoga setting, is sometimes used in silent repetition to keep the mind focused and connected to a particular state. Some of the earliest mantras were composed by Hindus in India, commonly known as Sanskrit Mantras, at least 3000 years ago. 


Chanting mantras is one of the ancient spiritual practices of experiencing divine love and light. Chanting is a process of gathering the divine and spiritual energies that help in the transformation of different life issues thus benefiting each and every aspect of life. Physical body issues, mental blockage, energy blockages, emotional imbalances, trauma, spiritual blockages, challenges associated with relationships along with the negative emotions. All of these issues can be healed with Mantras. The ancients believed that chanting works through carrying one’s soul vibration and frequency with light, love, compassion and forgiveness. That is, mantras help to transform the vibration and frequency of your life to  higher vibes and more loving dimension. 


Sanskrit is one of the oldest languages with its unique power and beauty reflecting the great importance through its precise pronunciation. Being one of the oldest languages Sanskrit carries a sacred resonance with it.

The Sanskrit vehicles of chanting are the sacred prayers called mantra which were channeled by great yogi masters thousands of years ago. 


At our yoga studio, Bend it like Buddha we offer Sanskrit chanting that can help you experience a life-changing journey of wellness and health. Chanting has more benefits than you might expect. Several scientific studies have been conducted to observe the meditative effects on the body. The benefits of chanting have been observed in the form of improved pulmonary function, increased mental alertness, increased environmental awareness and potential relief from depression and stress (Ferreira-Vorkapic et al., 2015). Another study has postulated that chanting mantras can enlighten and purify the heart, mind, body and soul, make oneself and others happier and healthier, spreads compassion, love, forgiveness and most importantly uplift the spiritual standing (Lynch et al., 2018).


In other words, chanting mantras can heal emotional, mental, physical and spiritual bodies and in this way transforms all souls to divine mindfulness (Lolla, 2018). Furthermore, mantra is empowered by faith, concentration and intention and thus is considered as a beneficial meditative practice. There;s even more; doctors and nurses have also recommend mantra for medical treatment due to the outstanding research. Psychological benefits of mantra repetition include decreased heart rate, lowered level of tension as well as a decreased rate of blood pressure (Deodhar, 2015). 


Chanting vibrations with concentration enable to reduce the adrenaline level and cortisol and reducing the level of stress. Besides this, sound seed vibrations have a significant impact on improving the efficiency of the spinal cord. Meditation not only improves concentration but also strengthens the control on reacting to emotions, at the same time, helps withdetoxification. Chanting these sound seeds along with a constant deep breathing process improves blood circulation by providing more oxygen to the body thus restoring youthfulness both externally and internally. Moreover, the other health benefits include filtering out negativity, getting enough sleep and nurturing throat and thyroid glands (Lolla, 2018). Moreover, chanting mantras helps clear the throat chakra.


Farrah in Goa with Yoga Alliance 300 RYT certificate in Vinyasa flow

Kirtan is the repetition of mantras in a rhythmic manner seeking to bridge the spiritual world with the physical world. It is important to note that chanting is more powerful in a group of people like in Kirtan. Chanting unifies the entire group on a spiritual level and in this way, ties each and every person in the group all together to the divine, both as individuals and as a group. The benefits of mantra repetition are multiplied by the number of people practising chanting. Chanting out in the form of a group helps in the purification of the blocks much faster along with the further amplification of health benefits. In this way, the higher frequency vibrations work well in a group. 

At our yoga studio, our Sanskrit chanting along with sound journeys has deeply touched others and helped to restore and transform in surprising yet miraculous ways. So, what are you waiting for? You are warmly welcomed to participate inthe Bend it like Buddha Yoga Journey…



  • Deodhar, S., 2015. Make in India: Re-chanting the Mantra with a Difference.
  • Ferreira-Vorkapic, C., Feitoza, J.M., Marchioro, M., Simões, J., Kozasa, E. and Telles, S., 2015. Are there benefits from teaching yoga at schools? A systematic review of randomized control trials of yoga-based interventions. Evidence-Based Complementary and Alternative Medicine, 2015.
  • Lolla, A., 2018. Mantras Help the General Psychological Well-Being of College Students: A Pilot Study. Journal of religion and health, 57(1), pp.110-119.
  • Lynch, J., Prihodova, L., Dunne, P.J., McMahon, G., Carroll, A., Walsh, C. and White, B., 2018. Impact of mantra meditation on health and wellbeing: A systematic review protocol. European Journal of Integrative Medicine, 18, pp.30-33.



How does Yin benefit our Yoga practice?

Yin is a style of yoga that we absolutely love at Bend it like Buddha school to help balance out an active Ashtanga or Vinyasa practice. To some of the more active and dynamic yoga styles today, Yin Yoga can be considered as a complementary yoga practice. Yin Yoga is an art more than an exact science which was introduced by Master Paulie Zink who is the sole protégé of Chinese martial arts. Paulie, himself, was taught Taoist arts comprising of flexible training, physical conditioning and energy cultivation along with some of the distinct Kung-fu styles by his master Cho Chat Ling (Yin Yoga – Founder Paulie Zink, 2019). Yin Yoga, in other words, is a unique style of Taoist yoga introduced by Master Zink that has originated from the philosophy, spiritual traditions and ancient Taoist health practices in China. The art of Yin Yoga has been drawn upon the Chinese doctrine of elements- water, wood, fire, metal and earth. Yin and Yang used as Chinese principles harmonised with the rhythm and the flow of nature (Eliot, 2018). 


The martial arts expert and Taoist yoga teacher Paulie Zink started teaching Yin Yoga to the western world in the late 1970s. This unique form of Yoga was taught in Europe and across North America. Now our very own yoga studio Bend it like Buddha in Praia da Rocha beach, Portimao-Portugal offers Yin class styles. As well as the other training courses such as 200-hour teacher training along with the other such yoga instructor programs and teacher certifications.

Yin Yoga is a meditative approach having more passive posture mainly on the floor. The majority of these postures are held between 3-5 minutes on each side. In one class perhaps only 7-10 poses will be practiced. Several advantages have been observed associated with Yin Yoga such as energy regulation in the body and lowering the level of stress. Besides this, Yin Yoga will give students a calming and balancing sense in the body and mind, increase mobility, help with migraines and stress, better lubrication and protection of joints together with offering more flexibility in the joints as well as connective tissues (Chang, Liao and Wang, 2013). 


Another highly discussed benefit of Yin Yoga is the release of fascia throughout the body. During Farrah Furtado’s Breath to Breath sessions space is held to release the fascia through movement, sound and breath work. Several types of research have been conducted determining the benefits of fascia release. The fascia network is more like a network that scaffolds throughout the entire body (Eliot, 2018). The network of the connective tissues weaves through our entire body encasing the muscles, joints, vessels and bones. It has been said that all of our past memory and history is locked as a memory in fascia and thus, many times our past anger, confusions, sadness, anxiety lie here. Yoga and stretching is considered as an effective way of releasing stress, anxiety and other such negative things affecting the body. The emotions want to be liberated from the body otherwise being stuck there may create body pain. Yin Yoga is an effective way of releasing fascia and relaxing the body and mind (Ajimsha et al., 2015).


The idea of fascia holding past memories is a controversial topic in clinical exploration and western medicine. Tozzi (2014) has postulated this release of memory as accompanied by some sort of sensory experience. Another research conducted by Cubick et al. (2011), has highlighted that a manual therapeutic technique called Myofascial  release fiscal restrictions (MFR)  showing improvement in fatigue, pain, cervical and thus the entire quality of life. In another studyconducted by Ajimsha et al. (2015), it has been stated that release ( such as in breath work or yoga stretching) is the best way to work with fascia and is beneficial for both our mind, health and well-being. 


Practicing myofascial release means working with fascia to rehydrate the connective tissues, the muscles and ligaments. Moreover, Yin Yoga postures is an effective manner of releasing blockages and difficult memories. A kind of obstruction is created when the fascia is damaged. In our Yin Yoga classes, intensive breath work and stretching fascia with binaural healing music and sacred sounds such as the Tibetan bowls we will share some light on a new way on how to target the fascia, release blocks and emotions. During Yin in our sacred space at Bend it like Buddha studio, Praia da Rocha, Portimao Algarve our instructors will share these myofascia release techniques to help you feel better, heal yourself through your own miraculous body and start your healing process to renewed health. 




  • Ajimsha, M.S., Al-Mudahka, N.R. and Al-Madzhar, J.A., 2015. Effectiveness of myofascial release: systematic review of randomized controlled trials. Journal of bodywork and movement therapies, 19(1), pp.102-112.
  • Chang, J.H., Liao, Y.S. and Wang, T.Y., 2013. A Progressive Staged Digital Yoga Game to Stimulate the Interest of Elders. International Journal of e-Education, e-Business, e-Management and e-Learning, 3(3), p.209.
  • Cubick, E.E., Quezada, V.Y., Schumer, A.D. and Davis, C.M., 2011. Sustained release myofascial release as treatment for a patient with complications of rheumatoid arthritis and collagenous colitis: a case report. International journal of therapeutic massage & bodywork, 4(3), p.1.
  • Eliot, T., 2018. A Journey Into Yin Yoga. Human Kinetics.
  • Tozzi, P., 2014. Does fascia hold memories?.