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Tag Archives: stress management

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.
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Stress Test: How stressed are you?

Stress test:

How stressed are you?

If you are used to experiencing stress then the chances are you don’t  realise the effect it’s having on you.  Use this simple test to see if you are all stressed out.

Sometimes it’s very difficult to work out whether you are suffering from the effects of stress.  If you experience the symptoms frequently enough then you’ll eventually convince yourself that all these are normal feelings, which is dangerous because you will be less likely to deal with them if you don’t see them as harmful.

Monitoring your stress:

A good way to gauge your personal stress levels is to take the test below.  If your results prove positive, however, then the last thing you should do is stress about it!  Now you realise what you’re suffering from you can now works out a plan to address the problem and look forward to a stress-free lifestyle.

Here are some initial tips on how to maintain stress-free living:

  • Manage your time better
  • Improve your communication skills so that you can express what you feel
  • Learn to say “NO”

Do you know how stressed you are?

Take this quick stress test, and check your scores below.

Responses

1: Never        2: Sometimes      3: Often      4: Always

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Remember this is not to increase your stress levels.  This exercise is to make you aware of what you are coping with and what you need to work on.

We have many therapies and classes either here at the centre of if you can find them somewhere close to you, do.

Some Stress relievers can be:

Mindfulness and or Meditation:

By meditating, you focus your mind on one relaxing thought for a period of time.  You can focus on your own breathing, an object such as a candle flame, a sound you make or a pleasant you conjure in your mind.  Sit or lie in a quiet place in order to meditate properly.

We have a vast array of different modalities that incorporate meditation and mindfulness techniques:

Mindful Yoga  Mindfulness Meditation Yoga Nidra Kundalini Yoga Breathwork Workshops Zen Drumming Circles SoundBaths Dru Yoga Yin Yoga

For further information on timetables just click on CLASSES or WORKSHOPS to find out more.

We have a multi-disciplinary team here at River Holistic Centre to suit everyone’s stress levels these include talk therapies such as Psychotherapy and Hypnotherapy, and hands on therapies such as Reflexology, Acupuncture, Homeopathy, Bio Energy, Massage, Aromatherapy, Reiki, Osteopathy.  This is but a few of what we have to offerat the centre to get the full list of therapies available click here: THERAPIES.

Remember we all need a bit of stress in our lives, it is what gives us the drive and determination to achieve the success we all deserve.  As long as you are in control of your stress then you are on the winning side.

Please don’t hesitate in contact us at the centre and let us help you find the right path to becoming stress free.

Claire (slightly stressed but in control)

 

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