A Simple Self-Care Exercise to Calm Your Nerves

A Simple Self-Care Exercise to Calm Your Nerves

A Simple Self-Care Exercise to Calm Your Nerves

As a yoga teacher, I’m always promoting the importance of self-care. Never have we wanted it over right away, when life has been turned the other way up by coronavirus.

Yoga can play a useful role in self-care, together with the opposite tools in your belt – nutritious foods, restful sleep, physical activity, reference to others.Adding slightly of restorative yoga and a few deliberate breathing doesn't include any medical guarantee, but as we are saying within the South – “Can’t hurt, might help.”

In times of utmost stress, our central system gets locked up in fight or flight. Meaning that we hasten on what amounts to a collection of flat tires.Generally, most people wouldn't drive our cars on 4 flats, but a depleted adrenal system is just about similar to that.

With that in mind, here is one in all my favorite yoga poses: Legs Up the Wall (Viparita Karani). provides it a try by itself or add the subsequent short meditation and breathing exercise.

Trust me – it should not look powerful, but this pose is truly doing lots over you would possibly think. Inversions bring great rest to the central system, rejuvenate the brain, open the lungs, and customarily ease our emotions. Many people wake in the dark and have difficulty getting back to sleep. it should help to induce out of the bed and provides this a go. If your hamstrings or low back object, you'll use a chair as a support for your legs. Both variations are wonderful.

Give yourself some moments to settle into the pose and literally sink into the ground beneath you. bear in mind of where the legs are positioned and take a look at to be still. are you able to relax your face completely with eyes closed or open, softening the throat, the rear of the neck? Are you clenching the teeth and jaw? No judgement – just soften. Be mindful that your tongue isn't jamming into the teeth or roof of the mouth. See if you'll literally float your tongue within the mouth.

Plan to stay during this position for about 5 minutes or longer if it feels right. During now, your mind will wander and appearance for something to try to to. to stay your mind focused and body relaxed, do that 5 Senses and 5 Breaths Meditation exercise while keeping your legs up the wall..

5 Senses and 5 Breaths:


In this exercise, you’ll explore each of your 5 senses, one by one, pausing at each for a 5-breath cycle:

Touch. concentrate on how your body is in-tuned with the ground, the chair, wall. Are there other physical sensations you'll note here? the thought is to be as grounded as possible. Inhale and exhale slowly using the 5-breath cycle:

Inhale to the count of 1 - Exhale to the count of 2

Inhale 3 - Exhale 4

Inhale 5 - Exhale 6

Inhale 7 - Exhale 8

Inhale 9 - Exhale 10

Vision. Visualize a soothing or favorite spot. See as many details as possible - colors, shapes, other individuals and yourself. If comfortable (and hands are clean) cup your hands over your eyes. Inhale and exhale slowly using the 5-breath cycle.

Hearing. Listen carefully to your surroundings bringing your attention to only the sounds within the room. Inhale and exhale slowly using the 5-breath cycle.

Smell. this might be a smell within the room or a memory. Inhale and exhale slowly using the 5-breath cycle.

Taste. Bring back that relaxed palate and bear in mind of the taste within the mouth. Inhale and exhale slowly using the 5-breath cycle.

When complete, slowly hug your knees into the chest and gently rock back and forth. Roll to the side. Rest here for an instant before lifting to a seated position. Repeat as often as you would like and take this gift of care to heart.
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