Feel Good Fridays / how to manage stress one week at a time

Are you struggling at home right now?

I admit that I am having good and not-so-good days. Yesterday was not-so-good, today is so-so. I am missing my regular self practice and, with the children at home 24/7, there are limited windows to work. I realise most of us are in the same boat, it is not easy. Hearing cries for “Mummmaaay!” whilst speed work admin-ing, I can feel the adrenaline coursing. 

Over the last few months, during my teaching mentorship with Naomi Absalaom and from my own research, I have been learning about how to build resilience and manage stress. I would like to share these practices with you every Friday. Just one practice at a time as this is what I think would be most useful. 

Every Friday, I will choose a practice for that week and invite you to incorporate this into your every day life. 

And I will be doing this practice with you.

This week we start with Slow Deep Belly Breathing:

 

*Sit up straight

*Inhale through your nose followed by a long exhalation.

*Place one hand on your belly and one hand on your chest

*Breathe in through your nose slowly for 5 to 7 seconds, noticing only the hand on the belly rising

*Hold your breath for 2 to 3 seconds

*Exhale through the mouth for 6 to 8 seconds, noticing only the hand on the belly falling

 

Practice this when you wake up for as long as you feel comfortable and before you go to bed. Set a timer if this helps you commit. Start at 1 minute and see how you feel.

For maximum benefit, practice this breath before every new task and before each meal. This will allow your body to come into a rest state so you are focused, mindful and your brain, body and digestive system is working at an optimal level.

What we are aiming to do with these weekly practices is to strengthen our vagus nerve (VN) so that we can manage our daily stressors with more resilience. 

What is the vagus nerve? 

In simple terms, the VN is the longest nerve in our body. It originates in our brain stem and wanders down our body linking up with most of our organs, regulating and processing the majority of the automatic functions of the body – such as our heart beat, digestion, breathing and detoxification. It feeds information from the organs to brain and vice versa. 

I recommend this book “Activate your Vagus Nerve” by Dr Navaz Habib” as an easy read on understanding how to heal our body naturally. 

Sending love and healthy vibes,

Sara

x

 

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