Author: Karen

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Anxiety Attack Advice and Strategies to Help – brought to you by our Individual and Family Therapist

 

Help With An Anxiety Attack

Dealing with anxiety or panic in the moment

Brought to you by Carolyn Burke, M.S.W., R.S.W.

Consider the following points if you are in the middle of an anxiety attack and don’t know what to do:

If you are overcome with panic, worry or anxiety and are having a
physical response such as a racing heart, sweaty hands or you are
feeling very fearful, here are some things that you can try:

  • Start by saying the word “STOP” in your mind and if possible remove
    yourself from the immediate stressor. For example, if you are in a mall
    or workplace, can you go somewhere quiet for a moment, the washroom will
    even work. OR if you can’t remove yourself from the situation create a
    safe place in your mind to help you feel protected. For some people this
    may mean visualizing a favourite spot or a pleasant experience they
    have had.
  • Breathe deeply (lengthening the exhale) and ground through your
    feet, noticing the floor and earth beneath you and the physical
    responses in your body.
  • If visualizing is difficult to do, try distracting yourself by
    counting objects in the room or noticing the colours people are wearing
    around you.
  • Begin to challenge your thoughts and beliefs with an affirmation
    such as the following: “Relaxation flows through my body”, “Peace is
    within me”, or “My heartbeat is calm”. (it’s important to use a positive
    affirmations rather then saying, “I am not tense”).
  • Remember it is our own thoughts that create anxiety and nothing is
    being done to you to harm you, rather events happen and we experience
    them, interpret them and react.
  • As you continue to breath, grounding into the earth you can also remind yourself that this feeling and sensation will pass.Dealing with anxiety/worry/panic in the moment

    An individual and family therapist who has provided professional
    counselling services to adults, children and families for over 10 years A

    This advice is general and should be viewed with the intent that this
    will not support every case. Carolyn advises based on a general
    experience. If you are in this situation you may want to approach a
    professional with regard to your own situation. This advice is something
    that you may try to support you in your efforts Key Points

    Consider This…

    The more that we get caught up in the lack of control we have during an
    anxiety attack, the more control it has in terms of it’s affects. A
    large percentage of the population will, at one time or another, suffer
    an anxiety attack of some magnitude. Sometimes the best way to tackle
    this issue is to talk about it and tell people you trust. You may find
    that you are not alone and that people who you never thought had this
    problem suffer from the same issue. Most of the time, the old saying, “A
    problem shared is a problem halved” is true. The more you try to hide
    this problem the more remote you will become. It’s ok to not be ok.

 

 

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Help Me Deal With An Angry Person – Brought to you by our Family and Personal Therapist

 

Help me deal with an angry person

Brought to you by Carolyn Burke, M.S.W., R.S.W.

 

Dealing With An Angry Person

This advice is general and should be viewed with the intent that this will not support every case. Carolyn advises based on a general experience. If you are in this situation you may want to approach a professional with regard to your own situation. This advice is something that you may try to support you in your efforts

 

Consider the following points if you are dealing with an angry person:

  1. When dealing with someone else’s anger it is important to check in and take space yourself if needed, as you can always come back to the situation later once you have had a chance to regroup
  2. If you are dealing with the situation in the moment, begin by breathing deeply and do not engage in further conflict or arguing.
  3. Take a step back and acknowledge the angry person’s point of view.  Empathize with them and their situation before sharing your view.  Listen to them as they speak.
  4. Decide if the person you are dealing with is in a space to hear your view or if it is better to let the heat pass until they are able to listen more openly.
  5. If you decide to share your point of view, be sure to state the facts and when sharing your feelings it is helpful to use “I feel…” statements, there by owning your feelings.
  6. Be mindful of the type of language you use, as you want to convey responsibility for your feelings with your words. This will reduce the likelihood that the person will react emotionally. For example rather then saying “I feel manipulated by you” which tends to place the blame on the other person, you can say, “I feel nervous/uncomfortable/scared/confused when you raise your voice like that.  I want to listen to you and understand your perspective, but it is really hard when you are so angry.”
  7. Keep in mind that anger is actually unexpressed sadness, hurt, guilt, fear or shame and this may help you to have compassion for the person and for yourself when you are feeling angry.
 
Consider This…
 
The more that we can operate on the basis that ‘it’s not all about you’ the better off we can handle the moment to moment and day to day issues that arise. All too often we are juggling so many things in life that when one ball drops or is not supported we take it personally. Do what you can to do your best and stand in your knowledge of that. The rest is not up to you. Taking everything personally is a fast track to stress disorders, high blood pressure and reduced overall longevity. Think about this the next time someone is off base with you…

 

 

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Quick and Simple Sequence of Moves to Prepare for a Physical Event or to Just feel Good!

 

Mini ‘Feel Good Routine’ for energizing, rejuvenating, preparing muscles for more movement or just to…. give yourself a quicky body/mind therapy session!

 
Key benefits
 
  • Stretches the major muscles in the body
  • Warms them up to prepare for more intense use
  • Keeps the muscles moving and limber
  • Aids in circulation of blood, oxygen, lymphatic system, respiratory system and musculoskeletal system
 
Cautions
 
  • Always be careful when doing any exercise if there is any pain caused from it
  • If you have been sitting for a long time or have not done any exercise for a long time, start slowly and only do as much as you can. Do not go to the level that Michael is doing. Back it off a little.
  • If balance is an issue make sure you are near a table, stand, counter or something sturdy to hold onto for balance
 
Key Points
 
  • Soften down and lengthen up from the waist
  • Soften gaze
  • Breathe slowly and deeply through nose
  • Follow the instructions of this flow of exercises that will open and stimulate the major muscle and joint groups
 
Instructions
 
We will warm up the neck, shoulders, lower back, hips and legs. For all of this routine the following applies:
  • Start in neutral standing position
  • Bring awareness to nostril breathing
  • Allow your body to lengthen from the waist up, on the inhale. You should feel this expansion happening on all inhales. This is subtle but present
  • Gaze is softened
 
The Neck
 
  • Exhale chin to chest – slowly feeling a deep stretch in the back of the neck
  • Inhale head back to neutral
  • Repeat if you have time otherwise….
  • Exhale right ear to right shoulder – do not raise shoulder to ear. Keep both shoulders at the same height (neutral)
  • Inhale head back to neutral and exhale to other side
  • Repeat if you have time otherwise…..
 
The Shoulder Area
 
Number 1
  • Take right arm out in front of you and up to shoulder height; bend arm to bring hand towards left arm (at same height)
  • With left hand, take outside of right elbow and pull right elbow towards left underarm on the exhale. Resist by pulling the right shoulder back to neutral. Feel the stretch into the shoulder socket
  • Repeat on other side.
 
Number 2
  • Take hands behind head and clasp together. Elbows are open at sides
  • On an exhale draw the elbows towards each other in front of you
  • On inhale draw elbows away from each other
  • Repeat as many times as you have time for. Take a breath or two with elbows open and same when they are closed together. Breathe into the back when they are closed together.
 
 
 
 
Lower Back Stretch – be careful with this one if you have blood pressure issues
 
  • In standing position, place hands on lower back, fingers pointed downwards towards floor
  • Draw elbows back towards each other
  • Inhale and lengthen up as though you are growing an inch
  • On exhale push hips forward a bit and draw your shoulder back and come into a bit of an arc – take a deep breath here
  • Inhale back to standing
  • Repeat if time allows.
 
 
Hip Flexor/Calf Stretch followed immediately by Thigh and Knee Stretch
 
  • Get close to a wall or table
  • Step back with right foot and root right heel into the ground (think of the very back of your heel and try and root that part down)
  • Inhale while keeping hips neutral to each other and
  • draw the right hip up into the body by slightly pressing the right hip forward. Stay there and exhale the air out. If possible take a breath or two here.
  • Feel the stretch through the right calf and through the whole leg. To deepen the stretch in the leg, lift the right toes up off the floor. Release
  • Bring weight and awareness into the left leg from here
  • Raise the right leg off the floor and bend the leg behind you (make sure you are near a counter or stable base to hang onto if needed). Grab onto the front of the right foot and draw the foot towards the right buttocks.
  • Feel the stretch here and breathe a few breaths into it if possible.
  • Exhale the leg down to neutral standing
  • Repeat this whole portion on other leg
 
You are done your mini work out or warm up. Either way you have just stimulated all the major muscles in your body and stretched out a lot of them. This took less than 4 minutes. Stop for a moment and feel the sensations throughout your body. Enjoy!
 
Consider This
 
Movement of any kind stimulates improved circulation and also helps create synovial fluid which is a ‘lubricant’ needed between joints to keep them from becoming stiff. Oxygen is critical to clear thinking. Our lymph system is moved by gravity. Just by standing, bending, lifting arms over head you are stimulating motion of the lymph through the body and increasing it’s effectiveness. Fresh oxygen in the body is always needed to optimize cell performance. Just by moving for a minute or two or three, you are moving out ‘dead’ air from the body and bringing in new, fresh oxygen. This energizes the body.
 
 
 

 

 

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Tension Headache Advice and Remedies from our Chiropractic Sports Specialist

Brought to you by Dr. Sajko – Chiropractic Sports Specialist


Info to consider

• These headaches can be defined as pain in a band form across the
forehead often caused by muscle tightness or spassicity in the neck and
shoulder region. These painful muscles or tight muscles can ofen refer
pain to the head which causes a painful band or tightness around the
forehead

• These headaches are commonly confused with migraines. Migraines typically cause visual disturbances, nausea and vomiting.

• Tension headaches are very common, affecting 30-80% of the population

• These headaches affect productivity, colleagues, friends and family
because of the effect they can have on the person who is getting them

• One way to prevent these types of headaches is to frequently take
brief breaks throughout the day and stretch in the shoulder and neck
area to reduce build up of tension

Elbows in the Back Pocket

Benefits

• Stretches and relaxes the upper body, shoulder muscles and neck
muscles, therefore, preventing any kind of tightness that can refer to
tension headaches

• Relieves tension in the shoulder area which allows blood vessels to
dilate better and reduce restriction of blood flow into the head

• Great for people who use upper body in one position a lot, such as those at computers,

Cautions

• If there is any pain, please see your doctor and get it checked out.

• If you have untreated high blood pressure, lifting your arms over the
shoulder height will add blood pressure to the heart. Be careful and
modify to not lift arms up as high

Key Points

• Maintain a neutral posture (straight back)

• When lifting arms up, lift them forward on a slight angle as though
you are reaching for a shelf in a cupboard (as opposed to straight up
over head)

• Let the elbows draw back which draws the shoulder blades together

• Draw elbows down towards the waist

• Inhale arms up, exhale them down

Instructions:

• From a sitting or standing position (it does not matter), bring arms
straight out in front of you and raise the arms to just above the height
of the head (height is dependant on you)

• As you exhale, draw the elbows back and concentrate on the shoulder blades moving towards each other

• Once the elbows are at about the level of the sides of the body, drop
them down towards the waist as though you are tucking them into the back
pockets of your pants

• Hold for 2-3 seconds while you continue to breathe deeply

• Begin the next repeat on an inhale as you bring your arms out in front and begin again.

• Repeat 2-3 times or more and as often as possible throughout the day.
If you do a job or are in a task that uses a lot of upper body strain
(such as typing), make sure you do this often for a ‘quick’ reliever of
stress build up. Great advantage is that it feels awesome.

Basic neck stretches

Benefits:

• Lengthens muscles in the neck that may have pain referral from tight shoulders

• If you tilt your neck one way more than the other because of the way
you hold the phone or the way your computer or other visual point is set
up, this stretch can benefit you by stretching the tilted side twice as
many times as the other side to bring about balance to the neck muscle
area

• Reduces pain referral into the head area

Cautions:

• If you are suffering from an injury that has not been seen by a
professional, please get it checked first. If there is any pain when you
do this exercise please stop right away.

• If there is any swelling in the neck, please make sure you do not do this without seeing a medical expert first.

Key Points:

• Can be done sitting or standing

• Keep shoulders drawn down and aligned across from each other throughout the stretch.

• Draw ear towards shoulder; not the other way around

Instructions:

• From sitting or standing make sure your shoulders are in neutral
position to start (shoulder blades drawn towards each other and down
from ears)

• On an exhale, tilt the head so that the ear is drawing towards the shoulder

• Stay in this position for 10 – 15 seconds breathing deeply

• For increased stretch you can take your hand to the opposite temple
and, using the breath, exhale and draw the ear closer to the shoulder.
Breathe deeply and feel the opposite neck muscles lengthen and soften
while you do this. Draw the shoulder away from the ear of the side that
is stretching (slowly and with the breath)

• Make sure that while the neck is stretching, you are visualizing it releasing and softening and lengthening

• Bring the head back to neutral and repeat on the other side

• As an option if you have neck issues on one side, repeat with a ratio
of 2 to 1 on that side so that it lengthens this side to be balanced
with the other

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Chest Opener, Shoulder and Spine Stretch Energizer

 

Open Your Chest, Wake up Your Spine and Stretch your Shoulders

Key Benefits

 

  • Releases tension in the back caused by slouching and ‘slumping’ into the low back
  • Stimulates spine and brings fresh blood flow to upper extremities of the body
  • Stimulates nervous system
  • Opens front body, stretching the ribs, lungs, heart and abdomen
  • Helps to balance the effect of having shoulders slouched forward by opening them in the opposite direction
  • Stimulates lymph system
  • Massages and stimulates internal organs providing improved blood flow and fresh oxygen
  • Can help to relieve neck and shoulder tension caused by slouching forward

Cautions

 

  • Caution for any lower back problems
  • Not recommended if there is abdominal or lower back injury
  • If dizziness occurs, stop and consult physician; you may have a blood pressure issue
  • Not advised to do after just eating or on a full stomach
  • During pregnancy consult physician for permission

Key Points

 

  • Root down from waist and soften gaze
  • Sit comfortably on front of chair allowing room for movement
  • Legs are bent on a 90 degree angle – ankles are lined up under knees
  • Do not have knees forward from ankles as this will put stress on knee area and could cause loss of balance
  • Draw shoulders back and down towards lower back while opening the front body into a deep stretch forward
  • Keep head and neck neutral
  • Breathe into front to stimulate lungs, heart, organs and shoulders
  • Extend the breath count and increase the stretch distance each round if it feels good
  • Counter pose it on the exhale by tucking the pelvis slightly and softly scooping out the belly

Instructions

 

  • Bring yourself to the front of your chair so that you
    have lots of room to stretch into an arch forward with your upper body
    and room to reach behind you
  • Bring awareness to nostril breathing
  • Allow yourself to lengthen up from the waist on the
    inhale. You should feel this expansion happening on all inhales. This is
    subtle but present
  • Make sure your feet are lined up under your knees
  • With each exhale, allow yourself to root down into your seat and soften any holding in your face, jaw and neck
  • Bringing your hands behind your back, either hold onto the back of the chair or hold hands with yourself if possible
  • On an inhale, draw the shoulder blades towards each
    other and away from the ears while arching the back slightly so the
    chest is coming forward and the abdomen is lengthening in the front body
  • The head and neck remain neutral. Make sure the chin is parallel to the floor
  • On the exhale, release the hands and gently ‘scoop’ out the front as you slightly pelvic tilt to counter the ‘arch’ position
  • On each inhale, reach behind and try to expand the
    front stretch a little further and breathe for a longer count on the
    inhale and exhale. Reach the arms further down and further away from the
    back for a deeper stretch
  • Once you have completed a few rounds, come back to
    neutral position, take a deep breath and feel the increased vitality in
    the body

Consider This

The thymus gland is located behind the sternum in the upper
chest. This gland is responsible for creating ‘T’ cells which aid in
fighting off illness. When we stretch our upper body forward, we are
stimulating this gland helping to produce ‘T’ cells for our health. Did
you know that a baby’s thymus is about the size of a small fist and as
we grow up the thymus shrinks. This may be part of the reason that we
cannot fight off illnesses as easily when we are older. Something to
think about…. Stretch that thymus and stimulate energy at the same
time.

 

 

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Overview of Depression – Advice from a family therapist about symptoms of depression

Learning common symptoms of Depression vs feeling down
Are you going through a temporary ‘slump’ in your mindset or could it be more than that….?

Brought to you by Lynda Stockwell – M.S.W./R.S.W 

Important Considerations of any type of therapeutic advice

This advice is general and should be viewed with the intent that this will not support every case. Lynda advises based on a general experience. If you are in this situation you may want to see your Doctor or health care provider. This advice is something that you may help to support you in your effort

There are key symptoms of depression that help practitioners diagnose it.  Here is a list of questions to consider when you are considering if you may or may not have depression: 

  • Are you having trouble sleeping?
  • Has there been a change in your appetite?
  • Are you experiencing a lack of energy?
  • Are you irritable?
  • Are you having trouble concentrating?
  • Are you finding generally a lack of enjoyment in activities that you previously found enjoyable?

If you have been experiencing  these problems for more than two weeks and they are intense enough to affect your every day life, it is important for you to see your family doctor to discuss your symptoms.

If you think that you are just feeling down then there are things that you can be doing to help yourself.  The nice thing about the following suggestions is that they are an intermediate step to take to help determine if you are in need of further help.  These suggestions may have a positive impact and help you to combat your ‘slump’.  Here they are:

  • Firstly, identify the triggers for your feelings.  If there are negative thoughts or patterns that result from ‘triggers’ then try to identify them and come up with strategies to offset those triggers when they come up.  Remember….Action combats depression
  • Try to recognize when you are having thoughts or negative thinking patterns.  Challenge those negative thoughts or patterns with more reasonable ones
  • Try to talk to people about how you are feeling, such as family members, a good friend or even a therapist can be helpful

Consider This…

The mind operates in patterns.  If you want to change a pattern of behaviour or reduce a negative response that sets you into a state of mind that is unhealthy, then create new patterns of healthy responses.  Find your trigger ‘patterns’ and make an effort to change the way you see those things so that you can operate  in a better state of mind.  Compassion towards others is always a good way to reduce suffering of the mind.  If none of this helps, please see your doctor for a comprehensive assessment and a path to solutions that work for you.

 

 

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Seated Forward Bend for releasing stress in the spine and relaxing the mind!

Clear the mind and slow down the thoughts – Seated Forward Bend

Benefits

  • Releases tension in the back. Breathing into the back stimulates relaxation and gives the upper and lower back a bit of a massage by the expansion and contraction of the ribs with the full breath
  • Brings fresh oxygen and blood to the head and face which provides improved circulation to this area
  • Lengthens spine and brings fresh blood flow to upper extremities of the body
  • Calms nervous system
  • Stimulates the digestive and helps with constipation by stimulating the organs in the lower abdomen.
  • Calms body and relieves stress and anxiety
  • Softens shoulders, neck, arms and wrists
  • Stimulates immune system by increasing circulation of lymph
  • Massages and stimulates internal organs providing improved blood flow and fresh oxygen
  • Stimulates thyroid and parathyroid glands
  • Good for cramps, menopause

Cautions

  • Not recommended for disc problems; forward bends put pressure on lower back discs
  • Not recommended if there is abdominal or lower back injury
  • If dizziness occurs, stop and consult physician; you may have a blood pressure issue
  • Not advised to do after just eating or on a full stomach
  • Not advised during pregnancy; consult physician for permission
  • Low or high blood pressure; consult physician

Key Points

  • Root down from waist and soften gaze
  • Sit comfortably on front of chair allowing room for movement
  • Legs are bent on a 90 degree angle – ankles are lined up under knees
  • Do not have knees forward from ankles as this will put stress on knee area and could cause loss of balance
  • Dial body forward from hip socket – DO NOT bend forward from low back;
    this will strain lower back; rotation forward comes from hip socket,
    not back
  • Exhale forward and down and inhale back up
  • Breathe into back when relaxing in forward bend
  • Hold forward bend for 10-20 seconds
  • Allow body to soften and lengthen once you have dialed forward. Release all holding

Instructions

  • Bring yourself to the front of your chair so that you have lots of room to release forward with your upper body
  • Bring awareness to nostril breathing
  • Allow yourself to lengthen up from the waist on the inhale. You should
    feel this expansion happening on all inhales. This is subtle but
    present.
  • Make sure your feet are lined up under your knees
  • With each exhale, allow yourself to soften into the roots of your
    seat, letting go of any tension you may be holding in your bottom area.
  • Starting on an exhale, dial the body forward, allowing the movement to
    come from the hip socket. Do not dial forward from the lower back.This
    will stress it rather then release it.
  • Tuck the chin in towards the chest to allow for a deeper opening with the spine and improved stimulation of the thyroid
  • Keep dialing forward using the exhale to soften and release forward and the inhale to open and expand the back region
  • Allow the arms to just hang down towards the floor, releasing all holding – let go around the underarm area
  • After taking a few breaths into the back, on an inhale, start to roll
    the body back up to sitting. Hold onto the seat of the chair if you need
    to for support
  • Once you are back in neutral position, take a deep breath and begin again

Consider This

  • The pituitary and pineal glands are located in the brain. These two glands make a lot of decisions about secretions of hormones and balancing within the body. When we bend forward we stimulate increased blood flow into the brain area and this brings fresh oxygen and blood to this region. This movement is good for the brain activity. Forward bends of any kind relax the brain and body and can release tension in the spine. Lengthening of the spine also can help improve the nerves that are integrated throughout the vertebrae

 

 

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Correct Ergonomics of Sitting at a Computer Desk – Advice from Physiotherapist Christina Foch

 

 

Benefits

  • Creating equinimity to body musculoskelatal system
  • Reduce fatigue of muscles that when out of balance are overused
  • Reduce weakness of muscles that when out of balance are underused
  • Conserve body energy because of the above statements
  • Looks professional and commands higher level of respect

Cautions

  • If body is extremely out of balance it will take a while for this to feel right. Muscles that have been underused will need to be developed which may cause some soreness at first. Do not be alarmed if it takes a few weeks to feel really good doing this. If this is the case, it is even more important that you stick to it because you are not sitting properly and you are hurting yourself in the long term. Neutral sitting does not cause strain.

Key Points

  • Root down from waist and lengthen up from the same place
  • Breathe through nose as much as possible Inhale strength and energy, exhale releasing tension and rooting down
  • Ears over shoulders, shoulders over hips, hips lined up to knees, knees over ankles
  • RSI Risks of Not Sitting Correctly
  • Neck Strain
  • Eye Strain
  • Shoulder Pain
  • Lower Back Pain
  • Upper Back Pain
  • Poor Breathing Patterns
  • Weak abdominals/ Poor digestion
  • Vericose Veins
  • Poor Circulation – cold extremities
  • Fatigue to body from overusing muscles that are compensating underused muscles

Instructions

  • Knees lined up with hips
  • Knees over ankles and feet hip width apart
  • Rooting down through sitting bones create a balance of weight on right and left side
  • Tail bone is pointing down towards seat – DO NOT arch back which points tailbone towards back of chair and creates strain to back; DO NOT curl tail bone under which causes strain to upper back and weakens the abdominal area
  • Bottom Ribs are over hips – NOT poking forward or softening inwards which also creates strain on back
  • Shoulders are down; not up towards ears. They should be drawn towards each other in the back and down (keep the bottom ribs rule in mind when making this adjustment)
  • Chin is in line with the notch in throat. The chin is parallel to floor. If it is angled up there will be tension on the front of the throat muscles. If it is angled down there will be tension and strain on the back of the neck
  • Ears are lined up over shoulders
  • Breathe deeply feeling expansion and energy on the inhale and release of tension and softening on the exhale. Breath pattern should be long breaths working towards *5-8 breaths (or less) per minute for optimum calmness and conservation of energy
  • For healthy breathers only – if you suffer from asthma or any other breathing disorder this rule may not apply to you. Check with your physician.Neutral Sitting for Optimum alignment and Body Balance

 

Consider This

  • Proper posture while sitting is a preventative tool to reduce strain and pain in the body. It’s in your own interest to sit properly. When the body is in balance, it does not overuse energy which keeps your energy levels up. The body, when in balanced alignment, looks slimmer and more confident. Just by sitting up straight, your abdominal muscles are being used. This is the best workout you can do without the sweat and travel to the gym! This is a no cost, time efficient way to improve your self image and prevent future aches and pains to your body. If you are already in pain or strain, this change will help you on your way to an overall reduction of stress to your body.
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Let the Tension Go – ‘HA’ Breath

Let the stress GO… – ‘Ha’ Breath

 

Benefits

  • Releases pent up tensions in the body/mind
  • Helps to distract the mind from becoming more agitated during difficult moments in the day
  • Relieves tension in the shoulder and neck area
  • Calms body and relieves stress and anxiety
  • Stimulates thyroid gland responsible for metabolic rate
  • Stimulates nervous system
  • Acts as a guide to help reduce pent up feelings when practiced regularly

 

 

Cautions

  • If you have neck pain, do not do this breath as it can add tension to the neck area
  • If dizziness occurs, stop and consult physician; you may have a blood pressure issue
  • Not advised to do after just eating or on a full stomach

Key Points

  • Draw tension towards a ‘focal’ point at the back of the throat. This acts as a point of reference for all pent up feelings to go to before being released on the exhale
  • Use focus when drawing shoulders up to ears. Do not do this timidly or without intention. There is supposed to be tension in the inhalewhile drawing shoulders up
  • Contract navel towards spine on the exhale (like a bellows) to really ‘blow’ the ‘ha’ out on the exhale
  • Let the tension be released on the exhale. Be forceful enough with the exhale that the body feels the relief after. The exhale is not done with the vocal cords but the ‘ha’ sound is there from the sound of the breath and the force of it.
  • Keep head in neutral position while doing this. Do not draw chin up or down.
  • Open mouth for exhale

Instructions

  • Start in neutral sitting or standing position
  • On the inhale, breathe through the nose and draw shoulders up to ears in an exaggerated way
  • As you inhale imagine there is a ball at the back of the throat and draw all the tension in your body and mind toward the ball. It is the ‘focal’ point for all your tension to go to
  • Hold the shoulders at the ears for a second or two before releasing
  • The exhale is done forcefully through the mouth as the shoulders are ‘let go’ and released. The breath makes the sound ‘ha’ as the exhale is done. This is not a verbal ‘ha’. It is a breath sound.
  • As the exhale is done, let go of the tension in the ‘ball’ at the back of the throat – it’s as though the tension is being expelled on the exhale during the forceful ‘ha’
  • Repeat at least 3 times.
  • Take a moment after the cycle of 3 breaths, relax and enjoy the feeling of release. Repeat when needed – great ice breaker during tense moments in meetings! Get all doing this and take the fire down a notch.

Consider This

Tension can build up and create pressure in the body which affects
us in the form of tense muscles, aches, breathing problems and
ultimately mood problems. When tension is held in for a long time, it
can produce long term affects in terms of chronic muscle tension,
fatigue from tension in the muscles and irrational behaviour from not
releasing pent up emotions. Do the ‘ha’ breath to fight off the
potential of building up tension. The added benefit is that it feels
good to do any time, it’s quick and it’s easy. Get all the gang doing it
at your next meeting, convention, brainstorming session, girls day out
and so on.

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Elbow Wing Stretch for Energizing



Benefits

  • Stretches the upper body,, ribs, lungs, shoulders and arms
  • Lengthens spine and brings fresh blood flow to upper extremities of the body
  • Allows for increased expansion of the lungs when inhaling arms open (back) which refreshes the oxygen in the lower lobes of the lungs
  • Energizes body and helps to centre mind
  • Stimulates lymph flow in the underarm area
  • Releases tension in the back. Breathing into the back stimulates relaxation and gives the upper and lower back a bit of a massage by the expansion and contraction of the ribs with the full breath
  • Lengthens spine and brings fresh blood flow to upper extremities of the body
  • Stimulates nervous system

Cautions

  • Avoid if suffering from neck pain or injury
  • Always be careful when raising arms higher than heart if you suffer from blood pressure problems. Consult a health care provider if you have blood pressure issues or if you experience any dizziness.
  • Not recommended if there is abdominal or lower back injury
  • Not advised to do after just eating or on a full stomach

Key Points

  • Soften down and lengthen up from the waist
  • Soften gaze
  • Breathe slowly and deeply through nose
  • Sit comfortably on front or centre of chair allowing room for movement
  • Keep back of head and lower back lined up and stacked – Imagine you are lengthening up and over along a wall – keep body along that imaginary wall.
  • Inhale to lengthen up and exhale to extend over
  • Sitting bones are rooted softly in seat – if standing then keep lower pelvis neutral on left and right side
  • Inhale when opening elbows wide – draw shoulder blades towards each other and down into the back. Press the head back into the hands, create resistance but be sure to keep chin parallel to floor (draw chin back like making a double chin as opposed to drawing it up to point at ceiling)Exhale when releasing elbows towards each other. Release draw of shoulder blades and keep chin parallel to floor again
 
Instructions
  • Start in neutral standing position
  • Bring awareness to nostril breathing
  • Allow your body to lengthen from the waist up, on the inhale. You should feel this expansion happening on all inhales. This is subtle but present
  • Gaze is softened
  • Clasp hands behind the head and bring elbows straight out away fromthe centre line of the body and at the height of the ears (approximately)
  • As you begin your inhale, create a resistance with your head in your hands and draw elbows open away from centre line of body – keep chin parallel to floor (not lifting to point at ceiling)
  • Draw the shoulders towards each other and down the back while you inhale. If you can, hold the breath for a count of 2 after the inhale
  • On the exhale draw the elbows toward each other and feel the deep opening in the upper back
  • Begin resistance again on the next inhale. Try to lengthen the inhale and the exhale as much as possible and hold the breath for a count of 2 after the inhale and after the exhale.
  • Once you are good at this, extend the holding up to a count of 3 or 4 to energize.
  • With each exhale, allow yourself to soften into your roots of your sitting or standing position, letting go of any tension you may be holding in your bottom area
  • Repeat as 3-6 times or more if time permits. Shake out arms after completion, take a moment and connect with the improved circulation in arms and upper body. Enjoy the stimulation of energy.
 
Consider This
  • Movement of any kind stimulates improved circulation and also helps stimulate synovial fluid which is a ‘lubricant’ needed between joints to keep them from becoming stiff.
  • Oxygen is critical to clear thinking. By opening the elbows up by the ears and taking a deep breath, you are increasing the oxygen intake during those breaths. Don’t be surprised if you suddenly get a bright idea or a brainstorm!
  • Massages and stimulates internal organs providing improved blood flow and fresh oxygen