You don’t need any fancy tools to relax this holiday season. It’s as simple as breathing in and breathing out. Inhale slowly through your nose. Then, exhale as you whisper “aaaaaah.”
Before you breathe in again, let out one last bit of air. Yes, there will always be a little bit left. I’ve been practicing yogic breath work for 30 years and am still amazed that no matter how completely you exhale, there’s still more. It helps you breathe more deeply, triggering a relaxation response and brings more oxygen into your body.
Use this complete breath for 3 to 10 cycles whenever you would like to reset your enjoyment of the day.
Purchase and send (or print) gift certificates online and I’ll take the stress out of your gift giving! Click the button below and choose a Service or Dollar Amount gift certificate, select a style, and add a personal message. Save even more on package deals under the Dollar Amount tab after you click the button below.
I promise I won’t tell if you’d like to purchase some for yourself.
We live in a culture that notices when you push the limits of endurance. You see this in phrases like “no pain, no gain” and “feel the burn.” However, there is no evidence that is the best way to achieve anything.
In our bodies, good health is when we’re in balance, called homeostatsis. In our muscles, it shows up as a comfortable flow between tension and relaxation without remaining in either state too long. Yet, most of us spend much more time in a tense state than otherwise. This wears down our muscles leading to injury and disease.
Prolonged tension often shows up as a digestive disorder since that system is made up largely of smooth muscle tissue. When we work through lunchtime, we’re ignoring the important “rest and digest” part of our nervous sytem. In other words, we’re not slowing down during a meal to balance the activity before and afer lunch. Tension can sometimes build up faster from mental activity than from physical work, so you’re not safe if you have a desk job.
Building some form of tension reliever into your routine strengthens your muscles by providing a fluid flow between their active and relaxed states. So yes, each massage makes you stronger.
Current messages about salt intake can be confusing.
If you have any kind of heart issue, you should consult with your doctor before making any changes. That being said, I would like you to know about some of the real benefits of new salts that are in stores.
Unrefined salt is mined from the earth instead of the sea and is believed to be untainted by environmental toxins since it was deposited there long before humans manufactured pollutants. Called by many names, usually depending on the mining location, these salts provide a rich source of many important trace minerals. Two of the more common ones are Himalayan and Celtic salt. They come in an array of colors such as pink, black, and there’s even a blue salt, although it’s very expensive.
A benefit beyond table salt, is that unrefined salts contain trace minerals which improve muscle function and your level of hydration. This may reduce the chance of muscle cramps, restore electrolyte levels, and balance your body’s pH.
Pink Himalayan salt has become popular so it’s now easily available and affordable. I’ve switched over and think it helps me recover more easily from aches due to exercise. It’s also reduced my craving for salty foods so I’m wondering if that means I’m now getting the nutrients that I need.
According to Wikipedia, Labor Day honors the American labor movement and the contributions that workers have made to the strength, prosperity, laws and well-being of our country. You’ve earned that relaxation! If you’re like my family, you’ve earned the time off to tackle all the house projects that you’ve been working on this past weekend. What is relaxation?
Some things take time. If you’ve had an issue for awhile, chances are that one massage is not going to resolve it totally. I suggest coming in more often than once a month if you’d like to improve how you feel. Progress with each massage will build on the next one if they’re closer together.
For example, the first massage may relieve the tension built up because you’ve had pain and will also diminish your discomfort. If you get a second massage a week or two later, you’ll still be fairly relaxed so the goal will then be to ease the muscles completely.
Bananas are a great food for your muscles. They’re high in potassium and magnesium which help decrease muscle tension.
Magnesium is especially good at calming your nervous system and even helps you metabolize sugar, decreasing your risk of diabetes. Other foods that are high in magnesium are almonds, pumpkin seeds, cashews, and sunflower seeds. You can mix them all together with other fruit and goodies for a wonderful trail mix.
Try flax seeds or flax seed oil to get magnesium with an added boost of omega 3s! You can use it in a homemade salad dressing or cook and bake with it the same as you’d use olive oil.
Stretching before bedtime may relieve discomfort in your back and legs that could give you a better night’s sleep. Here are some of my favorite stretches.
If you want to stretch your lower back, pull your knee into your chest one at a time while lying face up. Then, extend both legs. Raise one leg, gently pull it close, and hold for a couple minutes. Put that leg down and raise the other. This stretches your hamstrings.
If you roll over, sit back on your heels, and extend your arms, you can use this child’s pose to stretch your lower back as well. I suggest holding this pose for a couple minutes too. It’s a great time to practice a few slow, deep breaths which just might put you in the mood to snooze.
Stretching keeps your muscles flexible, strong, and healthy. This simple stretch lengthens your abdominal muscles, hips, and thigh muscles. It improves flexibility in your spine and stretches the muscles between your ribs.
This single stretch can reduce muscle tension in your abdomen and back and also may help you breathe more deeply. Stand with your feet shoulder width apart. Place your right hand on your hip and raise your left arm. Bend your torso to the right until you feel a stretch in your side. Hold the stretch for 20-30 seconds and then repeat on the other side. Take full breaths while you stretch to increase the release.
According to The American Institute of Stress, 77% of Americans are dealing with physical symptoms because of stress.
It’s believed that stress can even undo all the benefits from exercise and a good diet. I know that just taking 10 minutes from my day to go outside, sit quietly, or talk with a friend helps keep me grounded, balanced, and happy.