This years Wellness Advent is all about changing small things to get big health gains
I'm starting it off with a focus on our breath - slowing it down, using it to relax and then combining it with exercise
This can help you feel less stressed, more energised, more focused and can even help with joint issues!
Day 1: Nasal Breathing and Nose Unblocker
The first stage is to start breathing through your nose only
By focusing on this during the day it makes it more likely that you can breathe through your nose at night - helping with getting to sleep, staying asleep and waking more rested!
If you find that tricky - I've got an exercise to help you with that!
Day 2: Breathing Releases with a Hot Water Bottle
Grab yourself a hot water bottle for these releases! It will need to be only about half full and not too hot - it should feel comfortable to lie on. Also check it is still in date
The heat and the movement together will release muscles involved with breathing, helping you to breathe more deeply
(Alternatively, you can use a deflated Pilates ball - or do the exercises without equipment if you prefer!)
Day 3: Ribcage Breathing
Grabbing your hot water bottle again - this time to focus on lateral breathing!
When we're stressed we tend to breathe into our upper body, making the breath more shallow and less effective. It can also lead to tightness in the jaw, neck and shoulders.
So this focus and release may help ease upper body tension too!
Day 4: Breathwork and Movement - Hypopressives
Breath practice doesn't have to be stationary - so the next few days will be looking at how you can combine it with movement
Today it's my favourite breathwork - Hypopressives!
The arm positions used in Hypopressives are specifically chosen to enhance your breathing, by opening up the chest and encouraging breathing into your ribs (see day 3 for more on ribcage breathing)
Practiced regularly, they will also help strengthen your core and pelvic floor, ease joint and back pain and improve your posture! Here's a little taster!
Day 5: Breathwork and Movement - Walking
An easy way to include breath work into your day is to do it when you are walking - it can help you to improve your stamina and prevent breathlessness.
But it can also calm you down and make a walk even more stress relieving
Try it when you're out and about - you're aiming to time your breath with your steps. I do 4-4 breathing (breathe in for four steps, out for four steps) but if you feel any air hunger change to 2-2 or 3-3
You can also practice indoors - here's a little bit of WalkFit for you to work with!
Day 6: Breathwork and Movement - Exercise (Breathing Out on the Effort)
Your breath and your core work together. So how you breathe when moving can affect your back, your stomach muscles and your pelvic floor
This applies to bending to pick stuff up, pushing or pulling something , and standing up from sitting down - as well as when you are working out with weights
The key thing is to breathe out as on the effort - this makes sure you are not bearing down. This is especially important if you have any pelvic floor dysfunction. It's great to start practising it if you are pregnant or postnatal too
So here's a little total body toning routine where you can practise breathing out on the effort!
Day 7: Bee Breath and Constructive Rest Position
It's been found that humming can increase the bodies nitric oxide levels by 1,400%!!
This can improve oxygen delivery, reduce inflammation, support your immune system, cardiovascular health, and brain performance, enhance focus and aid relaxation!!
And the good news is it only takes 10 seconds!
But in case you have a little longer, here's the constructive rest position that you could lie in whilst humming - helping you to reset your whole body
Tune in again for the second part - all about feet!
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