Whether we’re dealing with deadlines, relationship stresses or pandemics, our lives have increasingly become more stressed. Finding calm should be a top priority.
Emotional health is important. We are increasingly becoming more aware that anxiety and depression has plagued most of us at one point in our lives or another. Facing daily stressors and sometimes just life seem to be more chaotic- from financial worries, our jobs, meeting deadlines, relationships and our families, it all compiles and we burn out, it’s unavoidable. This not only effects us mentally but it ends up also affecting us physically and spiritually as well, and that is no way to live your life. Finding calm needs to be a top priority.
Studies and research have been coming out on yoga and meditation being the key players in maintaining a sense of calm or homeostasis in your life. It’s important to address and identify what it is that is creating stress and then eliminating it or working through it- toxic relationships, a hectic morning routine, there are just some stresses that we need to learn to better manage and deal with. A sense of self awareness and pause is necessary for this. Pausing and analyzing your responses to said stressors is key to understanding yourself which as a result will bring you more peace.
Why do some scenarios make us more stressful than others? And how come some things that stress you out don’t affect someone else the same way? Being observant to your daily habits and surroundings, reaching out and asking trusted friends and family how they handle their stresses will offer valuable insight. More and more individuals are turning to yoga and meditation in managing stress and there have been many articles published to back up the stress relief that these practices offer. The best part, you can take these teachings and do them anywhere, you don’t need a membership to a yoga studio or gym, you can do it from the comfort of your own home, at your desk at work, on a park bench, just about anywhere when you begin to feel overwhelmed and need a much needed time out.
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CALMING BREATH
I forget to breathe ALL the time. And it’s usually in the moments of high stress or some form of anxiety (often social). After starting a regular yoga practice, it’s easy for me to recognize not only the stressful moments but really when I need to take a pause to reaaallly breathe. Enter diaphragmatic breathing or calming breath. This breathing technique helps to stop the stress response in your body. Focusing on the exhale which is closely connected with parasympathetic nervous system. So use this on a daily basis or when needed to combat stressful situations.
The Technique
Start in any position, seated or standing with eyes open or closed. Slow down your breath as you breathe in, filling up your abdomen and chest (you can place your hand on belly, feeling it rise and drop with every inhalation and exhalation can be very relaxing). Do this a few times until you’ve connected and then begin inhaling for a 4 count and exhaling for 6 (the key here is not to force the exhalation, instead you want to keep it slow and controlled). Continue this for 3-5 rounds or however many you need to. Notice how only after a few rounds relaxation has taken over.
SUPINE TWIST
This is a great posture to do at the end of the day helping to release tension in the neck and back (especially if you’ve been sitting at a desk most of the day). If you find yourself stressed and unable to sleep at night do this before bed.
The Technique
Find a comfortable place to lie on the ground and start by bringing your knees into your chest (give them a good squeeze) and take them over to one side, resting them on the ground in a gentle twist. It’s important to feel relaxed in this position so if you’re experiencing any discomfort or your legs are in the air, grab a pillow, blanket, or block and wedge it underneath your legs so they have a spot to rest. Once you’ve found a position that’s comfortable for you, stay in the twist for a couple round of breaths. Repeat on the other side.
LEGS UP THE WALL POSE
From the ages 8-20 (before texting became my main mean of conversation, I know that seriously needs to change!) I would talk on the phone for hours with my legs up the wall, not having a clue the effects it was having on my nervous system and overall wellbeing! It’s best to do this pose right before bed preparing you for a peaceful night’s rest.
The Technique
Start by sitting on the floor with your side body against the wall (you can use a blanket too if you wish). Gentle lean back, raising your legs up and resting them on the wall (if you’re using a blanket, leave a little space between your hips and the wall if that feels more comfortable. You can make this adjustment if you’re not using a blanket as well). Like in supine twist, the keyword here is relaxation so make any necessary adjustments until you reach comfort. Stay here for 3-5 minutes. Close your eyes and pay attention to your breathing and visualize your mind emptying on every exhale. Once you’re finished roll onto one side and then crawl into bed!
DOWN-DOG MODIFICATION
This take on the classic is great for those moments when your energy is feeling a bit scattered or overwhelming.
The Technique
You’ll need a block for this one, or a stack of books (you’ll be needed about 4-6 inches to support your head). Come into downward dog with your hands and feet shoulder and hip distance apart and the top of your head being supported by your yoga block or books. You might need to make some adjustments to your head support and find what feels comfortable. Let your neck relax here, your weight is still primarily going to be in your hands and your feet. Stay in this pose for 1-2 minutes and visualize all your thoughts and to-do lists just dripping out of your forehead into the yoga block.
SEATED MEDITATION
We meet here. Meditation is a fool proof way to eliminate stress in your life and bring in more self-awareness. A lot of articles have been coming out on the other positive effects meditation has to your overall well-being. The best part is, it’s simple and accessible to everyone.
The Technique
Bring yourself to a comfortable sitting position either on a chair or on the floor. If you’re sitting on the floor grab a pillow, blanket or block to sit on. You will want your hips to be a little bit higher than your knees. Set a timer for how long you want to do your meditation and begin. Close your eyes and notice the sensations you feel in your body. Bring awareness within and to your breath. Some people like to focus on one thing or a mantra. The goal here is to be present to yourself and your body without judgment or trying to change them. You want to just be.
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