An exhalation that’s longer than your inhalation will activate the Vagus Break and slow your heart rate. Feeling anxious? Here’s on of my favorite, quick and easy meditations that you can do on your own right now!
Find a safe, quiet space where you won’t be bothered for 20 minutes.
Sitting directly on your sit bones with a straight spine and your knees lower than your hips, feet flat on the floor. Find your breath. Place your right hand on your heart and your left hand on your belly. Which hand moves first? Which hand moves the most? Don’t judge. Don’t change. Just take a moment to be in your own presence, breathing into the space around you.
Feel your heart rate and breathing rate slow and stay here as long as you can comfortably.
When you are ready to bring your attention back into the room, try to stay in the center of the peace you have generated.
See how long you can remain within, and perpetuate the ripples of, your sacred breath space and move slowly enough through as many of the moments that follow this exercise so you can fully perceive your surroundings.
Blessings!! May you show up in the world how you choose, not as a reflex. – Dr. B
Dr. Blake Ashley Kovner ND, is a graduate of Salem College’s Fleer Program where she earned her B.S. in biology with a minor in chemistry with an emphasis in the crossroads of the two, biochemistry. She went to Bastyr University in Seattle, Washington where she was trained as a Primary Care Provider in Naturopathic Medicine. During her education, Dr. Kovner underwent specialized and extensive Naturopathic training in Parkinson’s Disease, Multiple Sclerosis and autoimmune disease management approaches. She also became a licensed massage practitioner at the same time.
Her practice is comprised of roots-based, constitutional medicine that stems from Western Medical Herbalism, German Biologic Medicine and Ayurveda. As a Medical Herbalist, Dr. Kovner employs the art and science of individualized formulation where she makes botanical medicine for her patients, teaches them about the plants and how to grow them.
While she is a specialist in nutraceuticals, Dr. Kovner believes strongly in the Hippocratic principle, “Let thy food be thy medicine.” With this in mind, she teaches her patients about the gut-brain axis, empowering them from the inside out. In a similar light, she excels in drug-free pain management for almost any chronic condition utilizing functional medicine and biofeedback.
She worked in New Orleans at LSU as a research associate on an NIH-funded clinical trial on the safety and neuroprotective effects of a green tea extract on people with Multiple Sclerosis. There, she co-authored two peer-reviewed articles on MS that were published in scientific journals. The first is entitled, “Cognitive Impairment in multiple sclerosis” and the second one, “Polyphenon E, Non-futile at Neuroprotection in Multiple Sclerosis but Unpredictably Hepatotoxic: Phase I Single Group and Phase II Randomized Placebo-Controlled Studies”. She also participated in building an MRI database to see if brain atrophy is directly related to disease progression as measured by EDSS score and was trained as a Wheelchair Hatha Yoga Teacher and a Rasayana Yoga Teacher.
Prior to practicing medicine, Dr. Kovner was a poet on the local SLAM poetry team and is the artist who created the iconic Trade Street figure called, Sax Man and had two gallery openings at AFAS's former UnLeashed Gallery.