Here's a very quick tip perfect for the upcoming month. A study about the benefits of listening to music found that music takes 13 minutes to release sadness, and just 9 minutes to make you happy. So what are you waiting for? Turn on your favourite song!
Wellness Quick Tip – Variation on Alternate Nostril Breathing
This helps with pain, stress/anxiety to feel calmer. Good to do if you can’t sleep and you tire of counting sheep!
Palms open face up on your lap.
With your next inhale, imagine you are only inhaling through that left nostril, as you close your left hand into a gentle fist.
Bring your focus to the right nostril and imagine you are only exhaling out the right nostril as you open your right hand.
Close your right palm into a fist as you inhale through your right nostril.
Open your left fist as you exhale out your left nostril.
Continue with that pattern of breathing at your own pace for a few more rounds.
Wellness Quick Tip – Chew Gum
A way of staying calm that most people are unaware of is to chew gum.
The act of gum chewing has convincing health benefits.
One of the oldest pieces of gum ever found is almost 6,000 years old. It was made of Birch Tar and found off the southern coast of Denmark.
A study presented at the International Congress of Behavioral Medicine found chewing gum helped “relieve anxiety, improve alertness and reduce stress” among participants.
Combats dry mouth.
Heartburn – neutralizes acid.
Slows your brain down in a moment of panic.
Can stimulate bowel movement.
Stimulates saliva flow which helps neutralize acids in dental plaque that cause cavities.
Higher productivity and fewer cognitive problems during the workday.
*Gum that is Sugar free and high quality.
Wellness Quick Tip - Smell Garlic!
Did you know that smelling garlic can calm your nerves? At Chicago’s Smell and Taste Treatment and Research Foundation, they found that the aroma and flavour of garlic can reduce your stress level as much as 39%! Garlic contains compounds that signal your nervous system to reduce production of stress hormones. Slicing into garlic and inhaling can help, but for best results, cut the garlic and simmer over medium heat.
The next thing we know there will be garlic bubble bath!
Walk to be Creative!
Walking increases brain blood flow which leads to increased brain oxygen levels and energy production which stimulates generalized creativity. Research from Stanford University revealed that creativity was bolstered by 60 percent by simply walking rather than sitting while brainstorming!
Try Something New!
Our brains love novelty. January is a great month to try something you haven’t done before. It could be a game, a new walking route, wearing a different colour, using your fork in your non dominate hand????
Gestures
Spencer Kelly Co-Director of the Center for Language and Brain at Colgate University said, “Gestures are not merely add-ons to language-they may actually be a fundamental part of it.”
Gesturing helps you access memories. Using hand gestures while you speak not only helps others remember what you say, it also helps you speak more quickly and effectively!
Tension Release
Squeeze your hands into tight fists and notice how tension spreads up your arms, into your shoulders and jaw and neck. *Good awareness when feeling stressed/anxious relax your hands. You could shake them, massage your fingers, let them relax.
Curing the Jitters
Trying to quell the jitters? Blow on your thumb. The vagus nerve, which governs heart rate, can be controlled through breathing, says Ben Abo, an emergency medical-services specialist at the University of Pittsburgh. It will get your heart rate back to normal.
Jaw Relaxation
Next time you are starting to feel stressed, take a moment to relax your jaw as much as you can. Loosen it even more, and imagine it dropping to the floor. When you drop your jaw you are encouraging the lungs to take a deep breath, creating a flood of the bio-chemicals associated with the relaxation response. Notice what happens, you’ll be amazed.
Use Your Hands!
As a practice whenever getting up out of a chair or bed, use your legs only – no hands. (As one ages this is a great tip for ensuring strength in the core and legs!)
Using Acupressure
The Shen Men (HT7) is a point located on the inside of your wrist, in the crease, on the side where your pinky finger is. Massaging this point is helpful if you have trouble falling asleep, or if you wake up in the middle of the night feeling anxious. Massage for one minute and it will calm the heart and ease anxiety.
How To Calm Down Quickly
Sitting or lying down put one hand on your upper chest and other hand on your belly. Soften your shoulders and let out a long exhale, gradually slowing and deepening your breath, continuing to make the exhales longer than the inhales.
This comfort pose is thought to mimic the feelings of an infant being comforted as they are held to an adult’s chest, signaling to you you’re okay.
Navy Seal Breathing
If you haven’t tried box breathing also known as "Navy Seal Breathing" this is a good way to see how it helps you and only takes a couple of minutes! You can also do it with someone to help calm them. Try it here at this link: Navy Seal Breathing
It's Simple!
Be sure to have a laugh every day!
Destress at Red lights or Traffic Jams
Shrug shoulders, hold for five seconds, relax them, and repeat five times.
Pull shoulder blades back, hold for five seconds, relax, and repeat five times.
Tuck chin in, hold for five seconds, relax, and repeat five times.
Healing Touch
Touch can be incredibly soothing for your nervous system. Either lying or sitting down, rub your hands briskly together warming them. Then place them on your heart area. Imagine inhaling a soothing, healing colour of calmness into your heart and exhaling this nurturing colour all throughout your body. You can say anything you would find helpful, for example, “I breathe in this soothing colour into my heart and the calm healing flows throughout my body as I exhale.”
*This helps you reconnect to your body and gives a busy mind a rest.
Think of these few moments as ‘calming moments’ to be done throughout your day.
Humming
The vibration of humming is a wonderful easy way to calm your nervous system and encourage deeper breathing. If you find yourself tensing up simply pick your favorite tune, start humming and you are on your way to soothing your nervous system. Notice and enjoy the sensations in your chest, throat, and head.
Quick Relaxation Technique!
Relax your jaw, and imagine it gently dropping to the floor. Wiggle it around. You might notice this causes you to have a big yawn or sigh which automatically will encourage the intake of a deep breath, as this move stimulates the relaxation response in the nervous system.
Remember To Drink Water All Day
Start your morning with a glass of water.
As we age, our ability to perceive thirst diminishes.
Often a person can mistake hunger for thirst, because the brain is not good at distinguishing between thirst and hunger.
Researchers have found that even moderate dehydration can affect your thinking.