The ABC to Calm

2013-10-01
Three ways to remain centred during the chaos of a busy day. By using these tools regularly, you build up your wellbeing positive action kit, so when you really need them, you have actions which will support you in managing your busy days.
 
ABC to Calm

Three techniques to bring more peace into your day.

By Stephanie Kemp.

So you’re having one of those days. You’re being pulled in every direction and the stress is building up, your body tenses and then your brain goes foggy too.

When it gets like that, you’re no use to anyone, least of all yourself.

Next time you feel like that, try the ABCs.

 

Awareness

Stop a moment and feel what’s happening in your body. Your shoulders are probably creeping up towards your ears (they’re the busy-bodies of the body; always getting involved in things that are none of their business!). So there’s tension in your neck, shoulders and quite possibly your whole body is stiff and closed up. Your breath is probably shallow, possibly rapid and in the top part of your chest. Just notice.

 

Breathe

Time to take a deep breath? Yes, but no. Lungs are huge organs starting at your collar-bones and reaching right down to the base of your rib cage. They’re designed to be fully inflated, yet when we’re stressed they often don’t get much of a look in. Try these two simple things…one or both.

 

  1. Exhale. Let all the old used air OUT and feel how you naturally go into an inhale after that. Repeat several times with that simple focus…let it all out…and then let it all in again.
  2. Breathe into your belly. Take one hand to your belly and one to the side of your rib cage (to feel what’s going on). Inhale and feel the breath go into your belly. Draw the belly back towards your spine on the exhale, then breathe into the belly again. No need to poke it right out or strain. Do a few.

 

Belly-breathing is a calming breath. It switches off the sympathetic nervous system which is on high alert when you’re stressed and switches on the para-sympathetic nervous system, which is relaxing.

 

Calm

Give yourself permission to relax, even if only for five minutes. You don’t need to have an hour or two to do a whole yoga class. One pose here and there makes a difference, especially to how you feel.

 

Try the ‘legs up the wall’ pose (in Sanskrit it’s called Viparita Karani but your legs will enjoy it in any language). This one is not too convenient in the shopping centre or office, but if you’re at home it’s great, and the kids might even like to join you (they’re driving you up the wall anyway right?!)

 

It’s simple. Sit down sideways to a wall (preferably a bare one!), lean back on your hands and swivel yourself around so you’re lying on your back with your legs up the wall. If there’s any strain in your lower back, just wriggle out from the wall a bit. The idea is comfort. Let your arms rest to the sides, palms are up, close your eyes. Rest.

 

Yes, its ok, you’re allowed.

 

Stephanie (Steff) Kemp has a Certificate IV in Yogalates from Louise Solomon in Byron Bay and has been teaching for 8 years. She is passionate about helping people to feel at ease in their bodies, minds and spirits. Check out her blog at www.adventuresofacurvyyogi.com for various thoughts on things yogi and otherwise.


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