Contents
The coronavirus pandemic has deprived us not only of the usual freedom of movement, but also of confidence in the future. Many feel confused, helpless and overwhelmed. We share simple body-oriented techniques that will help relieve nervous tension and cope with stress.
These days, most of us are restless, anxious and scared. What is happening seems absurd and does not fit in the head. Many people get angry at themselves for not being able to “get together”. From time to time we manage to pull ourselves together, but more often than not, we literally fall apart.
Everything that we feel now is absolutely natural. Fortunately, even in such troubled times, you can return the state of confidence and peace.
Body-oriented psychotherapy uses effective techniques to help release negative emotions and cope with stress. Some of them you can learn on your own.
1. Take long breaths
This simple exercise calms the parasympathetic nervous system. All you have to do is inhale to the count of three and slowly exhale to the count of six.
2. Sing without opening your lips
The long humming sound stimulates the vagus nerve, which sends a signal to the body: “stop worrying, calm down and relax.” Inhale through your nose and exhale slowly with your mouth closed, humming “mmmm”. To quickly master yourself, repeat the exercise three times.
3. Breathe through the left nostril
Another effective breathing technique. Sit up straight and raise your head so that your chin is parallel to the floor. Close the right nostril with the thumb of the right hand. Inhale slowly through the left nostril to a count of three and exhale slowly to a count of four. Repeat for 30-60 seconds.
4. Use your five senses
Our bodily sensations are invaluable because they connect us to the present. Returning to the “here and now”, we cease to be afraid of the future. Ask yourself five questions:
- What do I see? Notice everything that surrounds you: movements, colors and shapes of objects. Keep your eyes on something pleasant.
- What i hear Listen to the background noise: let each sound penetrate your consciousness.
- What taste do I have? When eating, focus on the flavors and textures of foods.
- What do I touch? Pay attention to every little thing: the softness of clothes, the air temperature in the room, the smooth floor under your feet, and so on.
- What does it smell like here? Notice how your sense of smell reacts to pleasant and unpleasant odors.
5. Raise your legs
In order to return to balance, it is useful … to put your feet on the wall. The pose, borrowed from yoga, accelerates blood circulation, and the lower limbs are filled with energy. This is very beneficial as poor blood circulation leads to chronic fatigue, nervous tension, muscle pain and constant stress.
To get started, put on soothing music and light a candle. Lay a yoga mat or blanket against the wall. Take off your shoes, lie down and raise your legs. Inhale through your nose and fill your belly with air for a count of three. Exhale and draw your stomach in for a count of four.
6. Blow on the “turntable”
Inhale through your nose and exhale through your mouth, pursing your lips as if you are launching an imaginary toy spinner. As you exhale, draw your stomach in as much as possible, as if trying to fasten tight jeans. Repeat several times, trying to keep your breathing slow and rhythmic.
7. Watch your posture
How are you sitting? The habit of slouching can provoke attacks of fear and lack of air. When we sit upright, the lungs breathe freely. Throughout the day, do not forget to periodically control your posture and straighten your back.
8. Stretch lightly
Light stretching tells the body: “everything is in order, we tune in to the current moment, in which there is no place for fears and anxieties.” Try two simple exercises:
- Raise your arms above your head, interlace your fingers and alternately bend to both sides.
- Tilt your head left and right, trying to reach your shoulder with your ear to stretch your neck muscles.
We yearn for a normal life and try in vain to rethink the present without having a clear idea of the future. Allow yourself to experience the full range of emotions and remember that you can always restore balance.