Self-Care in this Time of Sheltering in Place

I love this term, "Sheltering In Place." Has no one else registered this as a call to mindfulness? Shelter is defined by Dictionary.com in a single word as: "Refuge." This is an invitation to shelter within, to find refuge. As Jon Kabat-Zinn so aptly teaches, "Wherever You Go, There You Are." We were not moving around the way that we usually did. Those of us that were not essential workers, even if we were still working, were not commuting. We were working at home. Some of us had children at home, so this added a whole new set of responsibilities and opportunities. That being said, there was time to carve out opportunities to establish a routine of self-care. Below are some suggestions: breathing techniques, guided meditations, shaking, and dry brushing.

Box Breath (4 x 4 x 4 x 4)

This is an easy to follow breathing exercise. Never force your breath.

Breathe in 4 counts. Hold 4 counts. Exhale 4 counts. Hold 4 counts.

According to the Mayo Clinic, there is sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm. The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body. Box breathing can reduce stress and improve your mood.

This exercise can be done after exercising as a cool down. It can be done as an aid to help you relax into sleep.

Sheetali (Cooling Breath)

Roll the edges of your tongue into a tube shape. The ability to roll your tongue is a hereditary disposition. If unable to do so, simply flatten your tongue and allow the air to come in the sides of your mouth. Inhale through your tongue, exhale out your nose.

"Also known as Cooling Breath, Sheetali is a breathing practice that very effectively cools the body, the mind, and the emotions. Sheetali comes from the Sanskrit root sheet, which means 'cold' or 'frigid.' Sheetali translates roughly as 'that which is calm, passionless, and soothing.' Sheetali pranayama calms and soothes the mind-body organism by activating a powerful evaporative cooling mechanism on the inhalation."

I use this one daily. It cools the body, and most of us can benefit by cooling our systems.

The Relaxing Breath

Breathe in 4, hold for 7, and exhale for 8.

"This breathing pattern aims to reduce anxiety or help people get to sleep. There is limited scientific research to support this method, but there is a lot of anecdotal evidence to suggest that this type of deep, rhythmic breathing is relaxing and may help ease people into sleep."

This was a new pattern I discovered. I like the longer hold and the longer exhalation. Another good exercise to calm the mind and body for restful sleep.

Shake, Rattle... no Roll

I attended a lecture given by James Gordon, MD, founder of the Center for Mind-Body Medicine and author of several books including Unstuck. One of the techniques he introduced to us is shaking. Stand unencumbered by furniture, nothing in your hands, with a clock with a second hand or your phone timer on. Start shaking from your feet up. Shake all over! I started with 30 seconds. Work your way up to 1 minute. It is fun to feel what you feel when you stop. It takes concentration to keep the level of shaking up and consistent. This is an instant reboot to your mind and body. It is refreshing. Shaking techniques have been used to release tension and trauma.

Guided Meditation

Listening to guided meditations can be very relaxing, and according to a recent interview with Dr. Rick Hanson, it "quiets the part of the brain that causes worry." Insight Timer is a free website that has everything from a simple meditation timer to guided meditations and, if you subscribe, courses. There are others: Calm and Headspace to name a couple.

The guided meditation I frequent is Richard Miller's iRest Yoga Nidra. Mine, entitled "Body Fitness Relaxation," is 15 minutes in duration. Repeatedly practicing with one or a few of these meditations is recommended. The more we practice, the more we glean from the experience.

Finally, body brushing is a way to exfoliate your skin. By dry brushing in the morning or before a shower, you not only exfoliate, you also see a pink blush from the increased circulation. It wakes me up! This practice feels invigorating.

Hopefully you will try one or more of these techniques. Have a relaxed attitude, and may these exercises enhance your life.

Whispers of the Breath Diva:

In this moment I can fully exhale, fully release tension, fatigue and fear.