As an asthmatic, during COVID it has been a hard time to relax without being worried or getting anxious about the risks of catching the virus. Don’t worry, at tac. we totally understand this and we’ve got you. Come and join our Founder, Valentine, in a mindfulness routine as she tackles her own anxiety.
It’s the small changes to your daily life that can make a big difference to your overall health.
Start your day with these 5 simple tips to feeling relaxed and at ease during this difficult time.
Morning Breathing
Try this exercise when you first get up in the morning to clear clogged breathing passages; it also helps with muscle stiffness. Then use it throughout the day to relieve back tension.
- From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.
- As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.
- Hold your breath for just a few seconds in this standing position.
- Exhale slowly as you return to the original position, bending forward from the waist.
- Notice how you feel at the end of the exercise.
Drink A Big Glass of Lemon Water
As soon as you wake up, drink one large glass of water preferably with refreshing lemon. Lemon has loads of health benefits.
- It promoted hydration
- It’s a good source of Vitamin C
- It supports weight loss
- It improves your skin quality
- It aids digestion
- It freshens breath
If you get into this habit you may find that you will have a better chance of drinking the recommended amount of water during the day. If you skip it, some people find they will drink less water or go for hours without water. Bonus habit: Keep a one litre bottle of water on your desk and make a habit of drinking a glass of water every time you drink coffee or tea. With this habit you’ll reach the required water intake in no time.
Stand Up From Your Desk For A Few Minutes Every Hour & Breathe
Sitting in front of a computer for 8-9 hours every day can have serious long-term effects on the body. It can distort your neck muscles and create shoulder and lower back pain. Further by being sedentary for hours on end you are not concentrating on your breathing and it is important to try and find time during the day for some simple breathing exercise.
Break that bad habit and remind yourself to stand up regularly and if possible, go for short walks. Whilst doing this, focus on your breathing and take a few deep slow breathes in through the nose and out through the mouth. This helps to expand the rib cage and allow more oxygen into the lungs. Remember your lungs need exercising, just like the rest of your body!
Meditate
Meditation works by switching your focus from worrying about the future or dwelling on the past to what’s happening right now. By being fully engaged in the present moment, you can interrupt the endless loop of negative thoughts and worries. And you don’t need to sit cross-legged, light candles or incense, or chant. Simply find a quiet, comfortable place and choose one of the many free or inexpensive smartphone apps that can guide you through the meditation process.
Practice progressive muscle relaxation
This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.
Try deep breathing
When you worry, you become anxious and breathe faster, often leading to further anxiety. By practicing deep breathing exercises, you can calm your mind and quiet stressful, anxious thoughts. Sit, inhale, release, deep breathe, focus on quieting the surrounding noise and hear the sound of that quiet breathe – for a peaceful mind and a true deep breathe.
