According to the World Health Organization...stress is a significant problem of our times and affects both our physical and mental health. Stress is defined as a situation where the organism’s homeostasis is threatened or the organism perceives a situation as threatening. We’re the organism:)
For us, according to the WHO, life is the maintenance of a “complex dynamic equilibrium”, termed homeostasis, that is constantly challenged by internal or external adverse forces, termed stressors, which can be emotional or physical in nature. And that’s on a good day!
There are many commonly used, evidence-based stress reduction techniques for health-related problems. It’s been my experience that reduction techniques constitute a safe and effective approach for reducing stress and anxiety that accompanies our daily life and chronic illness, and should absolutely be incorporated into our daily body maintenance ritual.
What I have for you today, I’ve developed over time and have found to be extremely effective at not only improving our quality of life, but our awareness and connection with our breathing, unique tensions, habits, and tendencies…that “shape” all of us.
Think of it like this…how we BREATHE and exercise is really how we move through our life…so why not breathe and move with greater ease, less tension, more coordination, strength, and improve our ability to TOLERATE and RECOVER from “homeostatic threats”…stress, at the same time?
Let’s get started!
Here’s what you’re gonna need: -Clear/Comfortable space -Something for your head/neck
Here’s what you’re gonna do:
👃NASAL ONLY breathing throughout this entire sequence!
😴 Your BEST LAZY SELF: BELLY RELAXED! Be EFFORTLESS throughout this entire sequence. Feel like you’re doing NOTHING;)
🐢MOVE SLOWLY, EASILY
1) SIDE-LYING POSITION:
-Lie down COMFORTABLY on your RIGHT SIDE (as demonstrated) and practice breathing SLOWLY.
🌬️ I want you to follow your breath and EXTEND the EXHALE of each breath slightly longer than the inhale.
-You may close your eyes if you wish.
-Practice for 5 minutes
2) FOAM ROLLING:
💡When you get it right…you might notice a STUBLE “stretch” in your lower and upper backside.
-Lie on your RIGHT SIDE. Head/Neck comfortable. -Place LEFT INNER THIGH on the roller. Instep of LEFT FOOT stays in contact with the floor at ALL TIMES! -UPPER BODY is comfortable and remains quiet throughout -FULL MOUTH EXHALE to start to get rid of some stale air -INHALE: ✔️LEFT KNEE initiates move by rolling forward and away from your body. ✔️LEFT HIP follows ✔️SACRUM is next ✔️LOWER BACK finishes the movement -EXHALE: return to starting position -Repeat: 20x
UPPER BODY: Lie on your RIGHT SIDE. Head/Neck comfortable. -Stack LEFT LEG in a bent position over RIGHT LEG below your hips -RIGHT ARM comfortable. Elbow bent. Palm up. -Place LEFT WRIST on foam roller palm down. Positioned below shoulder.
-NO NECK! -FULL MOUTH EXHALE to start to get rid of some stale air -INHALE: ✔️LEFT ARM initiates move by rolling forward and away from your body. Hand relaxed. ✔️LEFT SHOULDER BLADE follows ✔️Lastly UPPER BACK. NO NECK! -EXHALE: return to starting position -Repeat: 20x
3) BELLY POSITION:
- Right arm straight down alongside body. Palm up. Right leg straight.
-Left leg turned out towards the side. Knee below hip. Left arm bent. Elbow pit eye height. Hand above head. Palm down
-Head turned towards the left. Looking at elbow pit. You may close your eyes if you wish.
-Practice for 5 minutes
This is a proven way to engage the relaxation response in your body.
Notice how you move and feel afterward. Is it any different than normal?
Dedicated to your health and longevity,
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