Breathe Yourself Back; Reconnect to yourself through breathwork

breathwork-meditation

Breathe Yourself Back; Reconnect to yourself by using the most natural tool – your breath.

Want to feel more relaxed and grounded? Learn how to breathe.

“Inhale. Exhale.” This has become a staple expression for the past couple of months, as the turmoil of events and emotions has been swinging us right to left, up and down.  

Perhaps it sounds easy when the mind is already calm, but the connection to breath takes real concerted effort when you’re learning to overcome stressful situations and navigate through daily challenges. In fact, our first natural response is to hold or shallow the breath in times of difficulty. But the moment we decrease the quality of the breath, the struggle increases. It’s our natural response. But let’s not forget –  a strong, resilient mind relies on the basics of breath.

breathwork-meditation

Feel how the breath FEELS

The breath matters for a number of reasons, both subtle and significant. The breath is physical. You can feel it move through your body—in your belly, your ribs, and up into your chest. Observation of breath, on a physical level, gives you a point of focus and distraction from overwhelming thoughts – you literally make your mind drift away from what’s bothering you.

Understand the science behind

The breath links directly to the central nervous system. If the breath is shallow, it contributes to an anxious state. On the contrary, deeper, fuller breaths lead to a calm state of mind when you need to keep your cool, like when you’re doing something new and potentially scary. 

Let the breath be your guide

A deep connection to breath will help you escape the mind chatter. You stay present without the natural tendency to attach to thoughts that could lead to more distracted and stressed state. Staying with the breath helps us observe these thoughts like a passerby. We don’t get trapped by them – we breathe beyond them.

 

breathwork-meditation

If you’ve never done breathwork before, here is a quick 3-step guide on how to try it yourself in under 5 minutes:

  1. Sit up tall in a chair or on the floor. Rest your hands on your knees. Gently close your eyes.
  2. Begin breathing deeply in and out through the nose. With each inhale and exhale lightly constrict your throat, creating the ocean sound. Keep this contraction engaged the entire time.
  3. Bring your awareness to the sound of the breath and focus on making it deeper and smoother as you continue to inhale and exhale. Start with 3 minutes in the morning or evening and progress from there.

For guided practice, check out a 30-minute breathwork class on Wanderlust channel with Richie The Breath Guy.

About Wanderlust

Wanderlust is a  360-degree yoga lifestyle platform that includes multi-day festival experiences, one-day mindful events, community-focused brick and mortar centers, and an unparalleled custom content platform. For the last decade, we have been a leader in the mindful movement, with a vibrant and active community of seekers who are passionate about finding their True North.

You can learn more about Wanderlust by visiting the website and following our Instagram Page for daily inspiration and live classes with the mindful community.

Vitamin D; What’s All The Fuss About?

There’s been A LOT of talk in the media about Vitamin D lately yet a surprising amount of people still don’t know what Vitamin D is, why we need it and where we get it from. Luckily, we’re here to break it down for you so you’re never left in the dark about the sunshine vitamin again.

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What Is NADH Anyway?!

What is NADH Anyway?!

If you’ve been following Get A Drip for a while, you may have noticed that we have an NADH Drip. Health influencers rave about it and it’s a favourite amongst nutritionists but what exactly is NADH and how can taking NADH as a supplement potentially benefit your health? We’ll break it down for you.

Ever wonder how young children have so much energy? Part of the reason why we start to feel more tired as we age is due to the decline in mitochondria in our cells. Mitochondria converts the food we eat and oxygen we breathe into energy. When we’re children (and if we’re healthy!), we should have an abundance of mitochondria in our cells which makes us feel more alert and energetic. Our energy begins to deplete when we have a decline in our mitochondria in our cells which can lead to a sleuth of health problems.

The Research Into NADH

Research is currently being undertaken to see the long term health benefits of NADH supplementation. Advocates of NADH suggest that NADH supplementation:

  • May help enzymes in your body convert food into energy
  • May reduce the fatigue by restoring the function of the mitochondria 
  • May help your brain create neurotransmitters (chemical messengers) that influence cognitive function

Some medical experts maintain that supplementing a healthy and balanced lifestyle with NADH can enhance your mitochondrial function and production, resulting in you feeling more energetic and less fatigued. In fact, NADH is commonly used by sportsmen and women to help improve their athletic performance.

NADH at Get A Drip!

All of these reasons and more is why Get A Drip have brought NADH Drips to the clinic. Available in the privacy of your own home or in either of our Boxpark Shoreditch or Westfield Shepherd’s Bush clinics, book online to try yours today!

 *Bookings for NADH drips must be made 24 hours in advance.

 

Lock Down, Not Shut Down

There’s no doubt about it; we’re experiencing some very strange and uncertain times at the moment. Staying indoors and practicing social distancing and social isolation has become the new normal. As social creatures, this can have a huge impact on our mental health. That’s why we asked Majda Rogers, an Integrative Psychotherapist, how to look after our mental health during lockdown. 

Now that the UK is in lock down, many of us will be spending the majority of the time at home. Many of the new government measures are unprecedented and have drastically affected the way we live our lives. While we adjust to these significant changes, such as self-isolation and social distancing, it is important to be aware of the psychological impact that the current crisis can have. Many people may experience anxiety and worry for instance, as uncertainty around the pandemic grows, or low mood due to the restrictions around social contact.  So how can we manage our mental health and wellbeing during this time and beyond? Here are some suggestions to bear in mind as well as some practical tips that can help to foster some aspect of normalcy in these uncertain times.

Establish a routine

 

·      Try to wake up and get ready as you normally would and wear clothes that you wouldn’t mind being seen in publicly if you are having to have video calls for work (e.g. skype). This will make you feel more ready for the day and more confident. Waking up early can also help maintain good sleeping patterns

·      Try to schedule in breaks/lunch into your routine and make sure you take them. When we are working from home, it can become easy to lose track of time and get caught up in tasks. You may need to set an alarm for each break as a reminder!

·      If you are working from home, find a designated work space that you can use regularly. Try to avoid working in your bedroom if you can. Your bed should be a place that fosters downtime and sleep; your brain can begin to associate your bed with work, which can make it difficult to fall asleep

 

Talk and connect with others

 

·      Loneliness and disconnection are common if you are having to self-isolate. Maintain communication with your partner, friends or family and have regular contact with them

·      If you are working from home, arrange calls with colleagues. You can have a call over tea/coffee or you can have lunch together; work is a social space for many of us and so it will be important to try and recreate and sustain a sense of connectedness while working away from others

·      Think about ways you can help others during this time e.g. becoming involved in your local community

 

 

Keep your mind/body stimulated

 

·      Use the new found time as an opportunity to try something new. You might want to start an online course or read those books you never had time to. This can feel like small accomplishments that keep you motivated and help manage your mood

·       Be creative-this can be anything from cooking something new, to picking up some pens and drawing

·      Include some form of exercise in your day and do at least one active thing each day. You might like to take a walk or run outside. If you’d rather stay home, see if there is a work out or dance routine you can try online (e.g. YouTube)

 

And breathe….

 

·      Mindfulness has been shown to help manage stress and anxiety. There are some common apps like Headspace or Calm, or you can try an online video to practice some techniques

·      Have downtime where you allow yourself to switch off and relax. You may choose to do this in the evening or at another time that works for you. Try to create moments for yourself such as taking a hot bath or listening to music, that allow your mind to rest

·      If you feel a spike in your anxiety or panic, focus your attention on your breathing and take ten deep, slow breaths. It is understandable to feel anxious at this time, so try to reassure yourself that this too shall pass.

 

Majda Rogers is a Psychologist and Psychotherapist working in student mental health and private practice. 
 
She is currently offering free psychological support to NHS front-line workers and over 65s

 

Twitter: @MajdaRogers