Clench, clench, clench!

_{© 2008 J Jakeman Creative Commons license} 

Do you get tense when you're stressed or under pressure?

I often discover my shoulders up around my ears and full of knots and my fists clenched.

I have written before about some simple tricks I have used to help me loosen the knots.  Basically, just clenching tense muscles for a few seconds then relaxing and then clenching again before relaxing.

This has really helped me, so now I try to spend 5 minutes each day really relaxing my muscles.  I find it very helpful just before going to sleep.

I sit in a comfortable chair or lie down. Then working up from my feet I clench and relax each part of my body in turn. As I clench I breathe in and hold the breath for as long as it is comfortable and then let the breath out and as I breathe out I relax the muscles.

I start with my right leg. As I breath in I push my heel right out and my toes towards me.  As I breathe out I relax my leg and let it stay relaxed for a count of 20.  I notice immediately how relaxed it feels compared with my left leg.  

Then I do the same with my left leg, breathing in and clenching then breathing out and relaxing and staying relaxed for a count of 20.

Next I do my bottom.  Clenching as tight as I can as I breathe in.  Then relaxing as I breathe out.

Then I move onto my right arm.  Clenching my arm and fist tight, then relaxing for a count of 20. Again, I can really notice the difference between my right and left arm. Then the same for my left arm. Breathing in and clenching arm and fist, then relaxing.

Finally, I scrunch up the whole of my face as I breathe in. Then let it all relax as I breathe out.

If I do this before I go to sleep, I feel really relaxed in the morning which is a great way to start the day.

How do you like to relax?

Note to self: Notice how good it feels when you're muscles are relaxed
Did you know? When our muscles are tense our bodies release stress hormones that make our hearts beat faster and reduce our digestive function.


*If you have any history of serious injury, back problems or muscle spasms consult your doctor before trying this type of exercise which is usually known as Progressive Muscle Relaxation PMR

Letting it all out

 _© 2009  C Cloutier Creative Commons Licence

What do you do if someone asks you to take a good long breath?

My reaction would be to suck in my breath for as long as possible and then let it all out in a rush.  

But it seems that this was another bit of my breathing that had got itself into a bit of a tizz!

I've discovered that the best thing for my lungs, my heart and just about every other bit of my body is to breathe out for as long as I can and to breathe out for longer than I breathe in.

So, now I am practising this exercise - sitting quietly, breathing in through my nose letting my tummy expand, counting the beats as I breathe in and then breathing very slowly out counting the beats until I've breathed out for a couple of beats more than I breathed in.  

As I relax I try to go just a little bit slower still - without straining - as I let it all out!

Note to self enjoy relaxing as you breath out slowly
Did you know? breathing out for longer helps to clear your lungs so you can breathe more effectively which is really important for anyone with COPD, Asthma, Emphysema or anxiety attacks

Enjoy more posts about breathing well: 
So you know how to breathe right?
Taking it slowly
Steady as it goes

Water water everywhere

And not a drop to drink!

How does it happen? There really is water water everywhere but I often end up thirsty.  And you really want to stay out of my way when I'm thirsty - I am tired, I can't concentrate on anything and I am so grumpy!

_{“Glass of Running Water” © 2010 elitatt  Creative Commons Licence}

I know some people are not big fans of plain water but I don't even have that excuse.  I like it, nice and cold from the tap either just as it comes or in a great glass of squash.  But I still don't remember to drink it. 

And then I get thirsty.  And then I get grumpy.  And then I want a nap or a fizzy drink or a cup of coffee but none of them actually make me feel better.  The only thing that really does the trick is nice cold water drunk regularly throughout the day so I never get thirsty.

Now I've got a big plastic jug for home that I fill up first thing with either water or squash.  I don't know why it works but somehow it does - I remember to keep filling my glass from the jug.  It would be just as easy to fill from the tap but for some reason the jug reminds me to have a drink when the tap doesn't.

I've also cadged a plastic beaker from my daughter that I can fill up for when I am out and about as if I can help it, I just refuse to fork out for the bottled stuff.

Do you like water? Flat or fizzy? Over a load of ice? With squash or a splash of juice or a twist of lemon? Are you grumpy like me when you're thirsty?

Note to self: Fill up the water jug in the morning and don't leave home without a beaker of water.

Did you know? Water helps your body get rid of the bad cholesterol that contributes to heart disease.  It can also help to reduce the risk of bowel cancer, regulate blood sugar in diabetics and symptoms of IBS such as constipation.

Steady as it goes

Does your heart ever feel like it's all of a flutter? Unless it's in the early throws of love, it's not a nice feeling is it?

And it turns out, it's not great for the old ticker either which prefers to be as regular as clockwork.   The great thing I've discovered is that if you breath steadily your heart automatically finds a nice steady rhythm.

If I've had a bit of a stressful day I sit down quietly and breathe in through my nose, letting my belly expand gently and then breathe out slowly through my mouth.  

After a minute or so I'm nice and relaxed and I count how many beats I breathe in for.  Then for 5 minutes or so I try to breathe in for this many beats each time and breathe out for a few beats more.

It's as simple as that.  I'm nice and calm and the old ticker's happy.

Note to self: Take some time each day to breathe steadily.

Did you know? A steady heart rhythm can reduce your risk of a heart attack

You may also enjoy:
You know how to breathe, right?
Taking it slowly

Taking it slowly ...

I have to confess I am not very good at taking it slowly.  I am one of those people who rush around like a wound up toy until I am all unwound and exhausted.  And then I just flop.

What about you? Do you manage to find some time everyday to enjoy a bit of a go slow?

_{"Tasting the sun" © 2006 Pedro Simoes Creative Commons license} 

As I beetle around my breathing gets really short and shallow and I've learnt this makes my heart pump faster and faster.  And if my poor old heart has to go like the clappers to keep up, I get even more exhausted.

So I am having a go at breathing slower.  I try to take 5 minutes first thing just to sit still and breathe!  I breathe in slowly through the nose and let my belly expand and then exhale slowly through my mouth.

And if during the day I find myself in a tizzy I sit down - even if just for a minute - and breathe slowly.  I instantly feel calm and energetic which is a brilliant combination.

Note to self: Take a minute to enjoy a bit of slow breathing.

Did you know? If your heart pumps slower, your blood pressure comes down.

Enjoy more posts about breathing well:
So you know how to breathe, right?
Steady as it goes

So you know how to breathe, right?

What do you mean? Of course I do!

Well I didn't.  When I breathed in, I sucked my tummy right in and when I breathed out, let it back out again.  I'd got it completely the wrong way round!

"Haiku" © 2010 Julie Scott 

Apparently, I needed to breathe in through my nose and let my tummy expand and then breathe out through my mouth and let my tummy gently fall back.  

How could I be getting it so wrong all these years? Actually, I am not the only one.  Lots of us forget what we knew naturally when we were born. 

I've now discovered that breathing well is the most amazing "medicine" that can help control all sorts of conditions including high blood pressure, IBS, COPD, stress and depression.  Wow!

Note to self
Let my tummy expand as I breathe in through my nose.

Did you know?
Clinical studies have shown that breathing well can reduce blood pressure, COPD, anxiety attacks and IBS symptoms.

Enjoy more posts about breathing well:
Taking it slowly
Steady as it goes