Posts Tagged ‘self care’

Breathe away anxiety

Written by: Tracy Date of published: . Posted in Blog

Do you suffer with symptoms of frequent stress and anxiety? You may not be aware that there are ways in which you can help ease symptoms of anxiety. You can breathe away anxiety with learning some simple techniques.

There are two key types of breathing patterns – Thoracic (chest) breathing and Diaphragmatic (abdominal) breathing. Below we will take about these in bit more detail but if you would like to know more then follow this link to Guys and St Thomas article on breathing – Read More.

Thoracic Breathing

Also known as chest breathing, ‘thoracic breathing’ is the drawing of minimal breath into the lungs, usually by drawing air into the chest area. So, what does this mean exactly? It is common that when people are anxious, they tend to take rapid, shallow breaths, which in turn creates anxious thoughts in the mind. It becomes a vicious circle.

Diaphragmatic Breathing

Also known as ‘abdominal breathing’ is a way to relax and reduce anxiety. By consciously becoming aware of your own breathing and regulating its depth and rate, the less likely you are to suffer with anxiety attacks or becoming overcome with stress.

Breathe away anxiety

How to practice the correct breathing techniques

  1. Find a quiet, peaceful place to practice within your home, completely free of all distractions and technology.
  2. Place one hand on your upper chest and the other on your lower stomach. Count to 3 and inhale, you should then be able to feel your stomach rise as you breathe.
  3. Now, count to 3, exhale and continue this pattern for 5-10 minutes, until you feel completely calm and relaxed.

Try to practise this type of a daily basis – it is so important to ensure that you take a few moments every day to relax and shut out the outside world and focus on yourself. Taking a time to practise this mindful breathing with certainly help you relive those feelings of stress and anxiety.  Be sure to give it a go, over the course of a couple of days – we guarantee you will begin to feel calmer and less anxious! To help even more why not book a massage with A Healing Touch.

Top Tips to keep yourself fit & healthy this winter!

Written by: Tracy Date of published: . Posted in Blog

Summer seems like a distance memory and Autumn is nearly over and the cold winter mornings will soon be here so here are our top tips to keep yourself fit & healthy this winter! With the leaves on the trees changing colour, the temperature dropping and the days getting shorter, we must remember the need to keep up a healthy, sustainable lifestyle, in order to stay fresh, revitalized and youthful! 

  1. Go for a jog in the early misty mornings

Top Tips to keep yourself fit & healthy this winter! It can be tough dragging yourself out of bed in the morning, especially when it is still dark outside but starting the day with a 20-minute jog or fast-paced walk can set you up for the day. It will help with the strengthening muscles, improving circulation and increase your cardiovascular fitness.

 

 2.Stay hydrated and drink plenty of fluids. 

The human body is made up of around 70% water. You would think that is plenty to keep you going – but officials say adults should aim to drink at least 2 litres of water each day. Regular water consumption is vital for keeping up energy levels and brain functionality. It also helps to keep your skin clear and flush out any toxins.

 

 

  1. Reduce feelings of stress

 Many of us suffer with feelings of stress each and every day, whether it stems from a heavy work schedule, marital problems or just the usual day-to-day worries.  Taking care of your mental health is just as important as taking care of your physical health – regular exercise, meditation and positive thoughts can all help combat negative feelings, leading to a more positive outlook on life. 

4. Get more rest!

 Are you constantly feeling like you could do with a couple of extra hours of sleep? A good night’s rest is necessary for the body to re-vitalize itself and be able to function to its maximum capacity. If you are getting less than 8 hours a night, it might be time to wind down and get to bed at a reasonable time!

5. Treat yourself to a relaxing massage

 

 How does a relaxing massage sound? It sounds like just what the doctor ordered, right?! Well, you are in luck – you can book yourself in for a treatment today from just £30! For full details of all our different treatments head to Treatments!

We hope our tops tips for keeping fit and healthy this winter were helpful and if you need any advice about our treatments do not hesitate to get in touch.