3 SIMPLE TOOLS TO TURN TO IN TIMES OF WORRY

When feelings of anxiety, out-of-breath and helplessness come creeping in. Whether it’s cause of what’s happening in right now in Ukraine right now, or for any other reason (which are all valid) here are some simple, yet powerful tools you might want to try.

DEEPEN YOUR BREATH

When we feel worry, anger and sadness we have a tendency to breathe more shallow, shorter breaths. By lengthening your breath, making your exhales longer than your inhales, you automatically calm your nervous system. Find a comfortable seat or lie down on your back. Count to 2 on your inhale and 4 as you exhale. If that does’t do much for you, maybe try to breathe for 4 as you breathe in and 8 as you breathe out. Do this for at least 3-5 minutes, or longer if you can.

You can do this simple breathing technique anywhere, at any time. While driving your car. In the line waiting to pay at your grocery store. Before you go to bed. During your lunch break at work. Anytime.

SIMPLE CHEST-OPENER POSE

Feelings of fear and worry seem to make our chest “close in” with our shoulders moving forward. By creating the opposite movement we can instead create more space over the chest. Making it easier to breathe, giving us a feeling of expansion instead of contraction. Take a couple of pillows or roll up a few blankets. Come to lie down on your back and place the pillows or the blankets underneath your upper back with the head slightly tilting backwards. You should be able to feel a lift under your chest and that the shoulders can drop down on either side. If it feels too much for the head to drop back, place a folded blanket under the head. If you have yoga blocks at home you can use them as shown in the picture below, with one block under the chest and one under the head. Try different heights as long as you feel the chest getting a lift and an openness over your throat (make sure the back of the neck stays long with the chin away from the chest).

PRACTICE GRATITUDE

The harder life feels the more powerful it is to turn to the practice of gratitude. By reminding ourselves of what we’re grateful, for the things we already have in life - we can quite quickly shift our energy from being heavy and negative, to be more light and positive. Whether you have a diary, a journal or take any piece of paper nearby (even a post-it will do!) write down at least 3 things that you are grateful for today.

Don’t overthink it or worry about the order. Just write.

It’s easy to take things for granted and forget to appreciate what we already have. Bring these to mind and onto paper.

I hope that you can find some comfort in these tools. if you have any questions about the above excercises let me know, simply send me an email.

Much love,

Lisa