Relaxation techniques for whole body wellness
With our crazy busy schedules these days, people are more stressed than ever before. The world has been crazy the last 5 years and it’s showing with what is happening in our world. We need to stop and slow down more. We are constantly on the go, although it’s fun and sometimes needed, we need to give our amazing bodies a break. Take a breather every now and then and let our bodies heal. Our bodies are the healers we just need to unlock their full potential; we need to find healing that is practical and reclaim our energy, balance our hormones and soothe our nervous system. We need to trust our bodies to take care of us.
There is an amazing book that’s a must read: The Rushing Woman’s syndrome, By Libby Weaver. She really explains this rushing going on and how it affects our bodies and mind.
Another Gal I have just been introduced to is Mona Sharma, she has been teaching us yoga and longevity exercises in my group: The Reset Academy, she has a podcast called Rooted in Wellness. She is wonderful and so sweet.
We as a nation are becoming more and more unhealthy. We’re rushing constantly and eating processed foods that are convenient, and it’s killing us literally. Obesity in America is at an all time high. Breaks my heart. I am not perfect, and I like to have drinks and eat out occasionally. I think that is good. We need to have balance in our lives. There are more and more people who are doing everything right, eating healthily, exercising and still not losing weight or stressed all the time. Guess what? That stress will kill you literally. We need to slow down and enjoy life. Enjoy the quiet, spend some time in nature, relax, take some time for yourself! It doesn’t have to take that much time. If you have kiddos and think you’ll never be able to find the time to relax with them, have them join you. Have them do yoga or meditate with you. It may take a bit, but they will begin to look forward to it with you. They love spending time with you no matter what you’re doing!
I had a childcare for many years; they loved doing yoga and meditation. They usually fell asleep with the meditation music on lol. They also enjoyed tapping (EFT). If it’s on the agenda and once they know it, they will do it.
In this post I will be giving you a few tips on ways to relax and help your hormones out. Your body is not healthy if it’s stressed all the time. We need to take care of our amazing bodies; they do so much for us. I am in awe of all that our bodies do on their own, we certainly are blessed. Ok let’s get started.
Sleep
The most important thing we can do for our bodies is get enough sleep. I can already hear you sigh, as we all know this lol. But it’s true. We need 7-9 hours’ sleep at night. Your body is repairing and healing at night when you sleep. If you aren’t getting enough sleep your body will run down, it will eventually shut down. A few tips on how to get a good night’s sleep:
· Align sleep with its natural rhythms (circadian rhythms of the earth). Sleep when it gets dark and get up with the sun.
· Get out at first light, sit outside and have your morning beverage, put your feet in the grass. Ground yourself to mother earth any time of day. Sit outside in the evening as the sun is setting, gets your body ready for sleep. Walking these times are also amazing if it’s doable.
· Make sure you have a regular schedule funny now that I have established my sleep 9-6, my body tells me when it’s time to go to bed and get up, no alarm needed.
· Create a restful environment. Your bedroom should be kept clean and free of clutter. Have clean sheets, no phones in bedroom, no tv or blue light right before. I’m going to be honest I haven’t mastered this one. I like falling asleep to the tv, or reading on my kindle.
· Your bedroom should be a sanctuary for sleep. It should be used for sleep/sex/relaxation and nothing else.
· Create an evening relaxation schedule-gentle yoga, deep breathing, legs up the wall, a warm bath: things that calm your body and mind.
Try these things and observe how your sleep is and your energy and recovery.
Sleep deprivation does more than just make us tired, it increases the risk of heart disease, metabolic dysfunction and digestive issues. It can lead to poor food choices as your body is seeking more comfort and energy.
Breathwork
Breathing exercises don’t have to take a lot of time out of your day. It’s about setting aside time to pay attention to your breathing. Here are a few ideas to get started:
Begin with 2 to 5 minutes a day and increase your time as the exercise becomes easier and more comfortable.
Practice multiple times a day.
Schedule set times or practice conscious breathing as you feel the need.
Go on u tube and look up breathwork videos, there’s a ton. One of my favorites is with Tony Robbins, it’s his morning “priming” it takes about 12 minutes and it’s breathwork and gratitude work all in one.
Belly Breathing
It may also help reduce stress and help with challenges related to health conditions, such as:
eating disorders
constipation
high blood pressure
migraine headaches
Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily. This may seem excessive but even if you do it a couple of times a week it helps. I know I can’t fit in all the self-care I want and know my body needs.
When you begin, you may feel tired, but over time the technique should become easier and should feel more natural.
Lie on your back with your knees slightly bent and your head on a pillow.
You may place a pillow under your knees for support.
Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.
Slowly inhale through your nose, feeling your stomach pressing into your hand.
Keep your other hand as still as possible.
Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.
Humming Bee Breath
This yoga breathing practice’s unique sensation helps create instant calm and is especially soothing around your forehead.
Some people use humming bee breath to relieve frustration, anxiety, and anger. Research shows it can reduce your heart rate, think more clearly, and feel less irritable or stressed.
It’s best to practice in a place where you’re free to make a humming sound.
To do this:
Choose a comfortable seated position.
Close your eyes and relax your face.
Place your first fingers on the tragus cartilage that partially covers your ear canal.
Inhale and gently press your fingers into the cartilage as you exhale.
Keeping your mouth closed, make a loud humming sound.
Continue for as long as is comfortable.
Box Breathing
I have found this to be truly relaxing, now that I’ve done it a few years, I can tell when I’m not breathing enough. It only takes a few minutes to stop and do some deep breathing.
4-7-8 breathing or 4-4-4
To practice 4-7-8 breathing, find a comfortable place to sit or lie down. Be sure to practice good posture, especially when starting out. Lying down is best if you’re using the technique to fall asleep.
Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the exercise.
It takes practice to keep from moving your tongue when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips.
The following steps should all be carried out in the cycle of one breath:
First, let your lips part. Make a whooshing sound, exhaling completely through your mouth.
Next, close your lips, inhaling silently through your nose as you count to 4 seconds in your head.
Then, for 7 seconds, hold your breath.
Make another whooshing exhale from your mouth for 8 seconds.
When you inhale again, you start a new cycle of breath. Try to practice this pattern for four full breaths.
At first, you might not notice any effects from using the technique. Over time and with repeated practice, though, 4-7-8 breathing may become more powerful, according to proponents of the technique.
Consider gradually increasing the number of full breaths you take as you practice this breathing exercise. It’s important to note, though, that the pace you’re comfortable with is the pace that is right for you.
You might feel a little lightheaded the first time you try it. If you begin to feel uncomfortable during your practice, allow yourself to take a break and consider drinking water.
Tapping
I love tapping and I don't do it enough!! My favorite go to guy is Brad Yates. He has a u-tube channel and has hundreds of videos. There's also the Tapping Solution with Nick Ortner. There is also tapping for kids on u-tube. I could try to describe how to do it, but it’s much easier to look it up. Basically, you are tapping on acupressure points on your head/face/body. It is amazing how quickly it helps with whatever symptoms you are looking to alleviate, or if you’re trying to overcome something. I tap on money manifestation, or on my fear of heights. Or just to have a great day. It only takes about 10 minutes. It’s a technique you could add to your morning or nightly routine.
Tapping is also called Emotional Freedom Technique and offers many benefits:
Key Benefits of Tapping
Reduces anxiety and stress- tapping has been shown to alleviate stress/anxiety. It works by stimulating acupressure points on the body while focusing on specific emotions or issues, it helps to restore emotional balance.
By addressing negative emotions and limiting beliefs, tapping can help you to process and transform your feelings leading to improved emotional health.
Research is showing that tapping can improve focus and concentration, making it beneficial for professionals and students and any of us that have "monkey mind" (that's me a lot, my brain doesn't like to shut off lol.
Supports our Health- has been shown to support our physical health by reducing symptoms of chronic pain and overall well being. It has been linked to decreased levels of the stress hormone cortisol, ( from too much rushing) which can enhance immune function and reduce inflammation. This is huge!!
Tapping is easy to learn especially with all the videos out on it. There are no known side effects except for bettering your health. It is effective for a range of issues, including phobias, PTSD, depression, and food cravings.
When I had my childcare, I did breathwork and tapping with my preschoolers. They enjoyed it and loved the books I would read to them with Breathwork, here are a few of my favorites:
· Bellies to the sky: a bedtime breathwork book
Get outside in Nature! Grounding with mother earth can change your whole outlook. I have learned when I’m feeling overwhelmed I will go sit on the porch and just breath and listen to the birds. Hubby and I play a game of cribbage at night outside and sometimes in the mornings also. I love starting and ending my day outside.
Take a bath, listen to music, dance, read a book, Journal, listen to a podcast, get social, find likeminded women to go have lunch with or hike with, being social is very important for all of us.
There are many ways in which we can stop and relax. Do it for yourself today!
Look up local places for sound baths, yoga, Pilates etc. I know in our valley we are blessed with lots of great ladies who teach and do all of the above, and I also understand that it can be expensive so just go with what you can. I have just recently discovered a studio (Pulse Barre Studio in Wenatchee WA) doing Barre work outs, wow it is hard but so amazing. The new owner is keeping it affordable and to me that is important.
If you ever have questions, I am here to answer them, if I don’t know the answer I will find it. Hope this post helps you to stop and smell the roses. Take time for yourself, you deserve it.
Love,
Frostina Renae
