Relax ~ Restore ~ Rejuvenate -

“Without adequate opportunities to reset and recover, we cross the threshold from manageable stress to distress. Over time, this chronic activation can lead to anxiety, irritability, fatigue, exhaustion, and, inevitably, burnout.” (Psychology Today).

Are you feeling frazzled, overwhelmed or fatigued? Relaxation Matters!

Taking time out each day, even for a few minutes, can make a huge difference in regulating your nervous system. Yoga offers many ways to reset and recover from the stressors of daily life. Below are some simple and easy ways for a quick reset during your day and throughout the holiday season.

Simple movements and resting positions work wonders for a quick reset.

Find a counter, the back of a chair or desk to do a simple forward bend while resting your head as an easy and accessible way to catch a break during your day. Forward bends have a cooling and calming effect which counteracts the sometimes chaotic pace of modern life filled with responsibilities of family, work, and home space. The head facing down offers relief from outside stimulus. This signals to our often hypervigilant nervous system to pull in and calm down. While you’re resting you can gently roll your shoulders or do some hip circles to further alleviate tension and stress.

Tune into your breath for instant calm.

You know when you see someone in a panic your first response is to say “take a deep breath!” right? But what is a deep breath? Certainly not bigger breathing! This signals the “fight or flight” response through the autonomic nervous system. Instead, take one deep exhale to shift the stress trajectory, then begin to calm your breathing by slowing it down on your exhales. The mind follows the breath and will slow down too. Breathe deeper into your body, towards the low ribs and belly. Place your hands on your belly and feel the movement of your breath to illicit a sense of grounding. Gradually reduce the amount of air to be lighter and quieter. Now that you’re breathing slow, low and light through your nose, count down ten breaths to a calm landing.

Observe What's Happening

Observe what’s happening. That’s what mindfulness is. It’s not trying to clear your mind of all your thoughts, in fact that’s impossible because it’s the mind’s job to think and be curious and active. Instead, observe what is arising in the mind from a distance; acknowledging the thoughts and feelings without attaching to them. However, as you do this, it is inevitable that you will periodically find you have been on a little journey with the mind leading the way. Once you notice this bring your attention gently back to your breathing rhythm feeling it in your body. It may take a moment to come back to the present, but once you do, observe the thoughts again coming and going like passing clouds in the sky. Every time you get lost in your thoughts and then come back to observing is a celebration of awareness.

Cultivate the Opposite

We get good at what we practice. This goes both ways; helpful and harmful. A particular way of thinking or acting over time creates habitual pathways that, with repetition, eventually develop into super highways of reactivity from which it is difficult to find an exit ramp!

If you find yourself in loops of worry, fear, anxiety or rumination, look to the opposite view to change it up. In yoga, this technique (pratipaksa bhavana) has been used for centuries to effectively interrupt negative thoughts and behavior to build new roads towards steadiness and balance.

Here are some ideas to help you cultivate the opposite perspective:

When you’re feeling defeated repeat an encouraging phrase that is meaningful to you; “I am doing the best I can, and I have all the support I need”.
When you are feeling anxious visualize and embody an image that helps you to feel grounded; Exhale slowly and drop down into the feeling of your feet rooting into the earth.
When your feeling frozen in overwhelm engage in an uplifting movement that leads you to feel confident and motivated (but not tired!); Stand up! inhale and lift your arms; exhale, bring your arms down in a forward bend, pause. Repeat!.

The good news is that you get good at what you practice! SO by creating new perspectives, you reframe your view and forge new pathways. It just takes a bit of attention, intention and consistency.

Beware of Warning Signs

Noticing the signals of when you first start to feel like you’re spinning out of control or shutting down is the key to transforming difficult patterns. What are your body and breath sensations when this starts to happen? A tightness in the chest? Faster, louder breathing? Perhaps a yucky feeling in your tummy? What is it for you?

Once you identify these signals, then you can more easily work with your reactions at the “seed” of their power before it grows into an uncontrollable river of flooding thoughts and emotions. Using awareness and balancing “tools” for the body, breath and mind will help you to catch and shift your reactive tendencies early to stay on a more steady and balanced path.

Stock Your Toolbox for Success

What works for you is what really matters, and it may take some time to figure out what is right for you. Having more than one tool in your “tool box” of techniques is key. You will need different tools for different situations. The idea is to become familiar with a few of these “tools” that work for you, and have them handy to put into action whenever you need them. You can learn some of these tools to regulate your nervous system in the Early Winter session starting December 2nd. Learn how to work with your body, breath and mind, and stock your “tool box” with what you need to stay in balance this holiday season. Keep reading to find out more!