Stress Management-Part 2

Okay! Let's try some more ideas for balancing your nervous system during times of change and emotion. 

Thoracic Extension Stretch

Upper Back Stretch:
At the middle and/or end of your day, take some time to stretch your upper back. When you sit at the computer, the tendency is to start to round forward. In reality, everything we do all day rounds us forward. It’s important to take some time to counter that position.

• Roll or fold a towel or a pillow.
• You can do this on the floor or on the bed. You might need a bigger item if using the bed.
• Lie on your back with the bolster at the level of you underarms. It should feel like you are lying over a speed bump. (or hump depending on where you live).
• Give yourself enough head pillow to create a long neck.
• Bend your knees with feet flat on the floor or put feet up on a chair.
• Place your arms out to the side like a “T” if it’s comfortable.
• Relax here for 3-5 minutes.

---

Breathing: This is a good time to focus on breathing. There are hundreds of ways to breathe. I’m going to suggest two very simple patterns that will help you to calm your nervous system and bring rest and relaxation to your body. In these suggestions, try breathing in and out of your nose

​Longer exhale

• Inhale deep and quick over a 3-4 count
• Exhale slow and long over a 6-8 count. 
• This grounding and helps to reduce the stress response in your body
• This can be effective in as little as 2-3 breaths.
• It does not matter the position that your body is in when breathing so no excuses!!!

​


​Square breathing

• inhale for 4 count, hold 4 count, exhale 4 count, hold 4 count and repeat.

Longer Exhale

Square Breathing

Alternate Nostril Breathing

​Alternate nostril breathing   
​If you would like an even deeper breathing experience, try this. It’s a great way to prep for meditation or have it be the meditation.

• Find a comfortable seated position.
• Rest your L hand on your L thigh/knee.
• Place your R index and middle fingers on your forehead between your eyebrows and rest your thumb and ring fingers aside your nose.
• You will use these fingers to gently block one nostril at a time.
• Start by blocking the R nostril and inhale through the L nostril.
• Imagine the air going in and collecting at your 3rd eye (where your fingers are at your eyebrows).
• Then shift to block the L nostril and allow the air to flow out the R nostril.
• Without pausing between breaths, draw the air back in the R nostril to the 3rd eye and out the L nostril.
• Repeat this pattern for as long as you would like.
• There is a lot more information about this type of breathing but for the purpose of practicality, I am going to keep it simple. Please feel free to read more about it on the internet. There are pages and pages about it!

Be safe, stay well, breathe and stretch,
Shannon

---