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Let’s Start With The Head
This exercise focuses on our breathing alongside our body movement. It is perfect if you suffer from stiffness on your neck, shoulders or head, and also if you need to relax a bit.
If you have any kind of chronic pain on this particular area, have a consultation with your doctor before deciding to give it a go.
Begin with gentle neck rolls. Let the weight guide the movement down, as if you wanted your chin to touch your chest. Slowly lean your head towards your right shoulder at the same time you inhale until your chin is facing upwards. Hold your breath for as many seconds as you like. Then keep on rolling your head on the same direction, letting your head fall to your left side while you exhale. Repeat changing sides, starting down and to the left.
You may notice that the first time you try this you will be able to freeze your breath for just a few seconds while with the passing rounds you will develop resistance. You will be able to hold your breath for much more time and feel much better too.
The Famous Alternate Nostril Breathing
This particular exercise is not recommended before going to bed as it is supposed to energize you and get you ready for a task.
Choose a comfortable position to begin and hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, and then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
Close your eyes and visualize a happy place. It can either be a fantasy happy place or one you already know and love to go to. You can help yourself by selecting a chill music to play on the background to be able to slow your breathing rhythm, or a recorded guide.
Focus on the nice feeling, the pleasure, the context you are picturing. All these factors are able to erase the negative thoughts that you started with or that may appear while you are performing the exercise.
Be patient and resilient. Keep on breathing gently as you picture your happy place. You will end this activity renovated.
This exercise aims to calm the nervous system, increase focus and reduce tension. This is specially used before going to bed as it takes your mind off whatever is racing in it and sets your body to a soothing state.
Inhale through your nose for a count of four, and then exhale for a count of four. Repeat for several times and then try inhaling for six to eight counts per breath with the same goal in mind. It is so much better than counting sheep!