JUST BREATHE ~ PART 3
This is the final installment of the breathing techniques that I have been sharing on my social media channels Instagram and Facebook
I have really enjoyed researching and creating these really helpful techniques that can be adopted to all lifestyle and most age groups. My two boys have been doing these exercises with me each morning and they are only 4 and 8 years old. Reminding yourself to breathe may sound simple, but I even learned that we don’t always get that right.
By taking just a few minutes a day, I have felt calmer and grounded when it felt like the world was getting on top of me. This practice also taught me that I need to take myself away sometimes and just breathe.
1: KAPALABHATI (skull shining breathing)
- Begin with a long, slow inhale
- Follow it with a quick, powerful exhale generated from the lower belly.
- Once comfortable with the contraction, up the pace to one inhale-exhale, (All through the nose) every one to two seconds, for a total of ten breaths.
2: BREATH COUNTING
- To begin the exercise, count “ONE” to yourself as you exhale.
- The next time you exhale, count “TWO,” and so on up to “FIVE”.
- The begin a new cycle, counting “ONE” on the next exhalation.
- Never count higher than “FIVE” and count only when you exhale. Try to do 10 minutes of this form of breathing.
3: PROGRESSIVE RELAXATION BREATHING
- To nix tension from head to toe close your eyes.
- Focus on tensing and relaxing each muscle group for two to three seconds each.
- Start with your feet and toes, the move up to your knees, thighs, glutes, arms, hands, neck, jaw and eyes, all while maintaining deep, slow breaths.
- You can do this as often as you like.
4: BREATH MOVING
- As you breathe in imagine you are moving your breath to the top of your head.
- As you breath out, imagine you are moving your breath to the base of your spine, your perineum, your tailbone.
- Each time you breathe in,move the breath to the top of your head.
- Each time you breathe out, move the breath to the base of your spine.
- Breathe in this circuit for ten cycles.
5: PURSED LIPS BREATHING
- Breathe in through your nose (as if you are smelling something), for about two seconds.
- Pucker your lips like you are getting ready to blow out some birthday cake candles.
- Breathe out slowly through pursed lips two to three times as long as you breathed in.
- Repeat.
6: ABDOMINAL BREATHING
- Place your left hand on your abdomen and your right hand on your chest.
- Practice filling your lower lungs by breathing so that your left hand goes up when you in inhale and your right hand remains still. Always inhale through your nose and exhale through your mouth.
- When you have filled and emptied your lower lungs eight to ten times, add the second step t your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest.
- As you exhale slowly through your mouth, make a whooshing sound as your left hand falls first, and then your right hand. As you exhale feel the tension leaving your body as you become more and more relaxed.
- Practice breathing in and out in this manner for three to five minutes. Notice that the movement of your abdomen and chest is like rolling waves and falling in a rhythmic motion.
Yin Yoga ~ Full body release for Front Line Staff
YIN YOGA – FULL BODY RELEASE
Does your body and mind need some TLC.
Yin is a great practice to add into your routine. You will sleep better and release tension before moving onto another day of expectations and busyness. I believe that if you take some time to let go of physical tension, mental and emotional tension will also find space to release. This full-body sequence I have put together for you is a great way to create this space, to decompress, ground yourself , balance mind and body and just release it all….maybe a little, maybe a lot! Just letting go whatever it is that is weighing you down.
Yin Yoga teaches us to reroute the mind.
We live in a culture that is constantly on the go, requiring a lot of movement, activity, stimulation, and responsibilities. So it may be surprising when a yoga class that asks us to be still can be more challenging than a fast-paced Vinyasa class.
Yin Yoga is popular because it offers the chance to be still, be present, and work within while you breathe and stretch deeply and create more space in mind and body. You’ll thank yourself for doing it! If you are new to Yin and want some more information please contact me💫🙏
MC Yoga Yoga with Michelle
Namaste x
Crystal Sound Bath for the Front Line Staff
Laura has created a beautiful healing space for all of the Front of Line staff on Sunday the 19th of July at 1pm and she would for you to join.
Quartz crystal is known for its healing properties, and it’s ability to support clarity. Whilst the crystal bowls and tuning forks are made from quartz crystal they are also tuned to the frequency of the chakras, thus making them a potent companion in healing and manifesting.
Through meditation we will acknowledge the year that has been, and open to all that lies ahead in both our head and heart.
Whilst lying on a yoga mat snuggled in your blanket you will be bathed in the relaxing healing sounds of Crystal Bowls, Crystal Tuning Forks, and a variety of different sound healing instruments such as the Himalayan Singing Bowls, Gongs, Drum, Zaphir Chimes, Solfeggio Pipes to support you through this sound journey, before allowing a deep state of stillness to set in.
As each instrument is played the sound is absorbed inwards, working on the chakras, enabling the body, mind and spirit to move back into a deeper state of balance, and who doesn’t want more balance?? Through use of these sounds we begin to shed the dense heavier energy of daily life, thus rising our vibrational energy, allowing us to effortlessly attract higher frequency people and experiences into our lives.
Contra-Indications: please note this workshop is NOT suitable for people with a pacemaker, inflammation, advanced stages of cancer, cancer tumours, metal implants, having had surgery within 3 months and in the first trimester of pregnancy.
Our Thank you to the Front Line Staff
Sometimes all we can do is nothing and from that nothing can come something special.
As a thank you to everyone who are working tirelessly to keep us safe, warm and fed.
I would love to offer a weekend especially dedicated to you the front line staff.
I thought by putting a date to this weekend, 18th and 19th of July, it will help remind you that this will end and something kind can come out of it.
We will be offering free treatments in Reflexology, holistic massage, osteopathy, cranio-sacral therapy, facial reflexology, IET, Sports massage, Aromatherapy, Reiki, Bio Energy and Indian Head Massage to mention just a few.
On top of this we will be holding free classes in Hatha Yoga, Yin Yoga, Kundalini Yoga, Gentle Yoga, Meditation, Mental Health workshop, feng shui with colours and essential oils, Introduction to pilates, yoga flow classes and hopefully a lot more.
If you or someone you know is part of the amazing front line teams that are astounding me everyday and you would like to let them know that they deserve a day at our little sanctuary, then please message me here or email claire@riverholistic.ie and let me know what treatment and or class you would like to recieve.
All of my thanks and blessings.
Claire
*one treatment per person to allow as many people to receive their much deserved safe space*
*Date subject to change, but hopefully it won’t*
*Must have proof of being front line staff*
Running with Reflexology
Running is great exercise. It is not only an intensive cardiovascular workout, but also involves other systems in the body, such as circulatory, respiratory, endocrine, muscular and lymphatic. Whether you’re a dedicated marathon runner or someone who only has time for a short jog at the weekend (like me), we’d all like to improve our performance, maybe increase our speed, distance or stamina and we’d certainly all like to be able to recover from a run quicker, decrease the muscle stiffness and avoid injuries.
How can this be achieved in a natural way? One answer could be Reflexology.
Reflexology uses specific techniques to pinpoint areas of stress before they manifest physically as pain or weakness and so it reduces the likelihood of injury. It takes the holistic approach – by working the entire foot and its reflexes, it stimulates the body’s own natural healing abilities and addresses imbalances throughout the whole body. Current research shows that Reflexology can help runners improve and stay injury-free and there are 10 important reasons why:
1. Lymphatic drainage – research provided by Monash University in Australia shows that Reflexology removes lactic acid from the legs four times faster than a regular massage. Lactic acid builds up during a run and it’s what causes muscle cramps, especially in longer runs such as marathons.
2. Circulation boosting – blood carries oxygen, nutrients, minerals and enzymes to all parts of the body. Stress and tension tighten the cardiovascular system and restrict blood flow, causing it to become sluggish. This results in the tissues becoming oxygen-deprived – the energy in the body becomes depleted, making all body systems suffer. Reflexology can keep the body’s circulation flowing smoothly, which rejuvenates tired tissues. It improves circulation to accelerate the healing process and reduce recovery time. This encourages all systems to return to a state of balance and harmony. Increased blood flow to muscle cells also increases their flexibility and so further reduces the risk of injury.
3. Reduces inflammation – Reflexology can be used to stimulate the adrenal reflexes on each foot, which in turn, encourages the body to release the hormone cortisol (a completely natural form of hydrocortisone), which has potent anti-inflammatory and antioxidant effects, reducing swelling and inflammation from injuries.
4. Pain reduction – unfortunately all runners will be faced with an injury at some point and we all understand how important recovery is. As more of us are beginning to take a holistic approach to our health, avoiding drugs for pain relief, Reflexology can be a valuable tool because it can help to manage pain and accelerate recovery. It stimulates over 7,000 nerves in the feet and encourages the opening and clearing of neural pathways. It interrupts these pain pathways and reduces pain from sore muscles and joints. Reflexology also helps to stimulate endorphins, which promote our sense of wellbeing and decrease our perception of pain.
5. Deep relaxation – exercise is a stress, a positive stress, but still a stress. During a run, the body will trigger the production of adrenaline, which is the “fight or flight” hormone, allowing us to push ourselves. Reflexology balances that stress with a rest, which triggers the “rest and digest” response, allowing the body to reduce the level of stress hormones and recover physically, emotionally, and mentally. It relieves the body of tension, which promotes healing. The emotional and psychological impact of injury should never be underestimated. It is just as important to balance the mind as it is to balance the physical body.
6. Greater focus and concentration – Reflexology supports the central nervous system and targets specific stress reflexes on the feet to bring about a deep state of relaxation and inner calm. Many people report that they feel more focused with greater mental clarity after a treatment.
7. Improved sleep – healing is important after a run, no matter what the distance. Although going to sleep feels as if we’re switching off, it is a very busy time for the body because as we sleep, our bodies actually repair and restore themselves. While we sleep, our brains trigger the release of hormones that encourage tissue growth. This can help us recover from sports injuries such as sore muscles and sore joints. Reflexology can help because it increases the production of serotonin and melatonin – two important hormones that regulate sleep.
8. Boosts immune system – as a runner, I want to stay healthy and free from illness, so that I can be at my best. Reflexology stimulates the lymphatic system, which helps us fight infections. It helps remove toxins and increases our immune system’s effectiveness.
9. Lowers pulse rate – Reflexology has been shown to increase the carbon dioxide exhaled from the nose by 9%, which helps to lower pulse rate, which means the cardiovascular system is working more efficiently. Happy days for those hill runs or for those of us trying to improve our stamina!
10. Nurtures the feet – the force exerted on the feet during running are the equivalent of up to 10 times our body weight. So our feet, which are a relatively small in relation to the rest of our body, are exposed to hundreds of pounds of pressure during a run. Although the rest of the body, especially the knees, absorbs some of the impact, our feet deserve at least some attention and help. Reflexology can help to soothe away the tension in the feet and make them feel refreshed and ready for that next challenge!
Source: https://www.barefoot-reflexology.co.uk/blog/
some simple ways to help your lymph system
Your lymph system is a very important system in your body that is composed of tissues and fluids that run throughout your entire body (much like your circulation system). However, your lymph system does not have the help of your heart to keep things pumping and moving throughout your body. Therefore, it is vital to make sure that you are helping your lymph system release and empty fluids to avoid any toxic build up (which can leave you feeling weak and unwell).
When your lymph system gets congested, it leads to your lymph nodes swelling, which causes pains and aches throughout your body. It will also result in your liver and kidneys becoming toxic, because the toxins and chemicals from your lymphatic system aren’t draining properly. As a result, this can lead to weight gain, poor circulation, hormonal imbalances, digestive issues, and being sick more often… among many other things!
Luckily, there are quite a few easy ways that you can stimulate your lymph system every day to release toxins and cleanse your body.
Here are some simple ways to help your lymph system that can be incorporated into your daily routine.
- Drink a cup of warm water with a slice of raw fruit: Eating raw (uncooked) fruits on an empty stomach will allow the enzymes and acids in the fruit to have a detoxifying effect on your system. Grapefruit, lemon and lime work incredibly well to stimulate the lymph system to drain.
- Skin Brushing: This can be easily done before a shower by taking a dry brush and gently massaging your entire body using small circular movements always working up towards the heart. This not only will exfoliate your skin, but will also invigorate your lymph system.
- Hot And Cold Showers: While showering, switch from using hot water to cold water. The frequent change in temperature will stimulate your lymph system to move as well as your circulation by expanding and contracting your body’s blood vessels.
- Exercise: By walking briskly or engaging in intense exercise every day, you will encourage the lymph system and lymph fluids to circulate to your kidney and liver so that they can be filtered and released from your body. This is were hydration is key, to help the body eliminate everything with ease.
- Drink Water: To help remove toxins and chemicals, your body needs plenty of water to filter the lymphatic system! Drinking water throughout the day will ensure your body is not only hydrated, but also detoxifying the elements that can make you feel lousy.
- Massage: Not like you need another excuse to get a massage, but a massage (especially deep tissue or MLD) works to move the lymphatic tissue to drain. It basically “squeezes” the lymph system to release impurities and make room for healthy nutrients to come in and keep your system healthy and functioning properly.
- Laughter: Getting the giggles causes you to take deeper breathes. As a result, this stimulates your lungs and circulation to work together with the lymph system!
Don’t panic just colour
When life feels like it is hitting the proverbial fan then don’t loose your proverbial reach for your colouring pencils.
Sometimes I may be sitting in front of 15 tabs open on my computer and my phone binging away with emails that need to be answered all the while preparing dinner, planning my kids weekly schedule, play dates, homework projects and run my beautiful business.
Now don’t get me wrong I love everything that I do, but sometimes it all comes in on top of me.
My go to is something that I used to do as a child, colour.
I was always doodling on anything and everything growing up, maybe it was out of boredom or even defiance against my teachers (sorry by the way Mr. Quish), but now as a semi grownup I need to do it to calm my mind.
Some of the benefits of colouring are:
Your brain experiences relief by entering a meditative state
Stress and anxiety levels have the potential to be lowered
Negative thoughts are expelled as you take in positivity
Focusing on the present helps you achieve mindfulness
Colouring can be done by anyone, not just artists or creative types
It’s a hobby that can be taken with you wherever you go
It helps you unplug. The great thing about colouring books? No technology is necessary, giving you a break from the smartphone and computer.
It’s de-stressing. Colouring can be beneficial for adults because it has a de-stressing effect. The act of colouring requires repetition and attention to detail, so you are able to focus on the activity, rather than your worries
Colouring brings out our imaginations and helps us recall childhood. For a lot of people, we had less stress as children than we do now
Anyone can do it. You don’t have to be artistic to reap colouring’s benefits. Personally, I get stressed that I’m not creative enough. Colouring takes the pressure off. The lines are already there, so you really can’t mess up. Relax, lean into it and don’t worry about it being pretty or creative enough. With colouring, there is no right or wrong
It’s inexpensive. Colouring books range from €5 to €15, and a pack of gel pens or coloured pencils will only set you back about €5. (I get mine in Deals or TXMax)
So, my advice to you in take time to sit on the floor with a hundred colouring pens around you, pick a page in a colouring book, stick your tongue out the side of your mouth in concentration and just let it all go, one picture at a time.
I would love to get a colouring class up and running once a month at the centre, just come sit on the floor and relax. Would you be interested?
I’m off to colour now but talk soon.
Claire
New Moon Magic Sound Healing
New Moon Magic Sound Healing Sessions.
Harnessing the power of the New Moon and Sacred Sound Healing combined these individual sessions are designed to support you in sowing the seeds of your dreams.
New Moon is a potent time for beginning the process of manifesting, and as the moon grows into fullness it offers our dreams the opportunity to grow too.
Sound healing can:
– Supports the body, emotions and thoughts to move back into a balanced state
– Acts like an internal massage for the muscles, tissues and organs, as the resonance absorbs inwards
– Activates the para-sympathetic nervous system thus ‘turning on’ the relaxation response
– Promotes homeostasis, through which the body can begin to self heal
– Cleanses the aura or energy field
– Raises your energetic vibration, which can support you in attracting more high vibrational situations & people into your life, as you return to your natural state of grace and flow
These New Moon Magic Sound Healing Sessions will use a combination of the singing bowls, gong, tuning forks, zaphir chimes, solfeggio pipes both on and around your body as you rest on a plinth fully clothed and covered in a blanket. The sound is absorbed where it is needed most and having an intention for your session can support your 1-1 sound healing session, as you draw on the energy of the New Moon.
Recommendations are often given at the end of the session to support you in maintaining the balance from your sound healing session.
Sound Healing is subtle yet powerful and is therefore contra indicated for people with a pacemaker, inflammation, advanced stages of cancer, cancer tumors, metal implants, having had surgery within 3 months and in the first trimester of pregnancy.
New Moon Magic Sound Healing Sessions are available on Monday the 8th & Tuesday the 9th of October at River Holistic Centre in Raheny.
Sound healing sessions last for 60 minutes and are tailored uniquely to the clients needs, costing €65.
Appointments can be made by contacting Laura on 085 8225450 or emailing laura@loveyourlife.ie
#I’M TIRED
I’m Tired.
Said every mother FOR YEARS.
What do these simple two words really mean.
I’m tired is code for I am getting by, I haven’t slept for a year, I haven’t had a shower or yes sometimes even a bowel movement without an audience and no longer than 5 minutes in a very long time.
I’m tired means I need help, I need a coffee, I need a break, but most of the time it means I am just about holding my head above water, while trying to keep our little angels alive, going to work and trying to be an adult, trying to keep a house in some order so a hazmat team is not needed or social services are not called because you didn’t have the energy to bath your children every night and resorting to a few quick wipes with a wash cloth every now and then, you don’t get time to shower so sometimes they don’t either.
I’m tired can sometimes be a call for help or just looking for a simple nod from another mother, letting them know that they are not alone.
I’m tired is not looking for a condescending tone of I told you two children was enough, these years are so precious you should enjoy every minute of it.
I’m tired will not last for your whole life span of being a mother but it is going to be your hashtag for a very long time.
When you are tired just try to find that right balance between keeping little humans alive, keeping yourself from looking like a human and knowing that your children think you are the moon, the stars and the sun all rolled into one.
These beautiful little humans don’t care about the “good housekeeping guide of 1952”, they don’t care about how clean they are, they don’t care about how clean the floor is (because they are only going to dump all their toys on it 5 minutes after you have cleaned it), they don’t care about how you don’t have a 7 course dinner on the table, sometimes a bowl of cornflakes sitting on the floor together can become one of their most precious memories.
So, my advice to you is that:
I’m tired has so many meanings, your children do not look for the finer things in life for happiness they will look to you to be there, in some shape or form, not all the outings that you just couldn’t face, but for the cuddles on the couch and the listening ear that no matter how tired you are, you will always give.
Please stop being hard on yourself if your children are happy, healthy and still get excited about seeing you, their moon, stars and sun, you are doing an amazing job.
I will not say it’s easy, I will not say it will end soon, however I will say I am tired too and I get you.
Claire
Let Me Try
It’s not about how long we live but how well we live.
There are so many things that we are told not to do in life: Don’t smoke, don’t drink coffee, stay away from fatty foods and keep as active as possible.
But where is the balance? To live a truly Holistic life you need to find that balance. Yes, I drink coffee, my exercise consists of running around after my two wild boys and constantly going from A to B doing jobs for the centre, I eat red meat and I am not Phoebe from friends, although I do sing like her. But I am for the most part happy, healthy-ish but mostly I am content with my life which I believe makes me complete.
If I were to believe everything I have seen online, on peoples beautiful posed Instagram feed, on the front cover of nearly all the magazines, on numerous online articles about a tablet to cure this and that, stay away from all medications, macro, micro diets, to supplement or not supplement and so and so on, I should be 6 feet under by now.
I believe that good health and happiness go way beyond the physical, you must embrace the beautiful mess that life is, warts and all, and learn to be the best version of yourself on any given day.
Life is trial and error. You fail and you fall, then you get up and try again. Life is a journey and we learn a lot from the bumpy roads. I am still on that road.
My perspective on what a healthy person is:
A happy healthy person doesn’t wish their life away, or dwell on past events. They are able to love and to be loved, they have strong relationships but love their own company and independence, so if that love were to leave, they are strong enough to make the most of their new lives.
They know how important it is to forgive. Holding onto grudges and hurt feelings only affects the person who holds onto them. You don’t have to be loved by everyone or try to please everyone, this is an impossible task and the quickest way to pile on layers of self-doubt and misery.
They have a realistic self-awareness. In other words, they can see their own weaknesses and their own shortcomings, without trying to change the people around them. Working on self-improvement is a lifelong challenge that they accept with open arms.
They can laugh at themselves. If you can see the funny and incongruous side of life, even during stressful moments, it can be to your advantage. Expecting yourself to be perfect is the quickest way to discontent. Do the best you can—which may or may not be good enough—but that’s all you can do. Accept it, smile, move on and give yourself a break. Stop worrying!
They are not judgmental. They walk their own path and learn from their own mistakes, never reminding other people of theirs.
They don’t complain. There’s much to complain about today. And there are times when we need to get things off of our chests to keep from exploding, and that’ okay. However, constantly complaining and never trying to fix the issues is not a habit of healthy people.
This is my take on how life should be, as this is life it is not always possible. I embrace this fact and every single day my mantra is “Let me try”.
