Self-Soothing Practices

How to cope during Covid outbreak

In these stressful times, finding ways to reduce stress and keep a healthy mindset is more than ever essential.

When we are anxious and stressed, our brains go into survival mode. We no longer have access to our full cognitive functions, or make the best decisions.

Also, in this state we release cortisol and adrenaline, which can lower our immune system and make us more susceptible to illness. These hormones become toxic if they continue circulating in our body without release.

With this in mind, I have been compiling some of my favorite practices here (from yoga, mindfulness and coaching, mindset work) to offer you some release and support. And also a special zen children section if your kids are at home with you.

We can choose to be conscious about our mental health, our thoughts and keep calm even in uncertain times. Learning how to stay positive, calm down our own nervous system during a challenging situation is a skill you’ll have for life.

BREATHING

Belly breathing (sometimes called “diaphragmatic breathing”) is a technique that helps you slow down your breathing when feeling stressed or anxious.

Newborn babies naturally breathe this way and yoga practitioners use this type of breathing as well.

Our breathing changes when we are feeling anxious. We tend to take short, quick, shallow breaths, or even hyperventilate.

When you focus on your breath, and take deep full belly breaths you allow your mind and body to calm down.

Here is a simple audio-guided belly breathing (10 min):

RELAXATION

Restorative yoga practice help smooth out the nervous system, encouraging you to look inwards and connect to yourself.

Simply lying down in Shavasana yoga position (on your back). And relaxing your body slowly from your toes up to your face.

You can alternatively use some props to either lift your legs up by placing a bolster/big pillow under your knees and a smaller one under your ankles; and/or also lift your chest in a semi-inclined position, your head/neck should be comfortable in alignement with your back.

Here is an audio-guided body scan relaxation (15 min):

Dancing

Whether you want to move a bit or you begin to feel fear or anxiety, choose a music that you love and begin to dance or move your body intuitively. It doesn’t have to look good, it’s about how you feel.

You can either dance, shake or stretch and even sing really loud - as long as you are moving. Follow your intuition and don’t censor yourself.

Our bodies hold on to our emotions, and it's so important to have a regular practice of releasing them. Try with different style of music too matching your mood, that can help you release confusion, sadness, anger, fear and switch bak to light and joyful.

This is also great with your kids as you can make it a playful time of connection and induce laughter!

PLEASURE

When you have sex or self-pleasure, your brain releases oxytocin in large quantities, which as a calming effect, reduces anxiety, makes you less sensitive to pain and boost your immune system.

Dopamine, the pleasure hormone has an important role as well. During sexual activity it pours out more and creates a state of happiness and balance and prevents depressive moods.

Endorphins - the happiness hormones, are released in events that we experience as positive. During sex, they reach the whole body, especially during orgasm.

They can also be stimulated by caresses and positive thoughts. Endorphins “reward” you with feelings of happiness. Yes please!

GROUNDING

Deep breathing with grounding visualization can invites a sense of safety, security and connection to the earth deep into your body. 

This deep breathing is proven by science to change the chemistry of your blood to calm heart rate, reduces cortisol and anxiety because the longer exhale calms the parasympathetic nervous system.

You can use this practice to help release excess of restless energy from your body and feel restored.

Here is the bone breathing grounding meditation (9 min):

LAUGHTER

Watch funny movies or shows and detox from the overwhelm of fear-inducing news or people (you can choose your source of information to keep updated of course but in a mindful way).

Laughing and even just smiling is proven by science to lower the stress hormones adrenaline and cortisol and distracts from pain. When you laugh, serotonin is released more often. This is also known as the happiness hormone. So if you laugh and smile a lot, you feel better. 

Laughter affects your breathing, your circulation, your metabolism is boosted, the susceptibility to infections is reduced and thus your immune system improves, your mind and psyche can adapt better to the current situation. Just what we need!

Healthy mindset

Don’t forget the basics: get lots of sleep, drink plenty of fresh water and eat healthy foods. Go out for a walk daily to breath out (or open your windows if you can’t).

Find a routine that works for you and choose some of these practices to support your body and mind.

It helps to remember that everything changes, nothing is permanent (even if it feels like it) and that ultimately you get to choose your thoughts.

Viruses are contagious, so is fear and also love.

Be mindful, do what you have to do to stay healthy and safe. Once you have done all you can do, don’t forget to share some love and support your family, friends and community.

Instead of retreating in fear, we can be even more connected and supportive of each other. Starting by not judging (under-reacting or over-reacting) and finding ways to cultivate kindness and send positive vibes to each other.

If we have to distance ourselves physically it doesn’t mean we can’t have virtual social time together like coffee chats or happy hour to connect with our friends, so grateful for internet!

WHAT TO DO WITH THE KIDS…

Some of us (all of us??) have our kids at home, how to keep your cool and entertain them in this unusual situation?

I have been teach kids yoga for 6 years now and have lots of practices to share as well for them.

I’ll be adding them in the next few days…

But for now here is a ‘breath play’ to stay centered together:

Humming Bee Breathing

• Take a deep and comfortable inhale through your nose

• Exhale making a hummmm sound in your throat (mouth closed) softly

• Keep going like that for 10 breaths 

• Then close your eyes and keep breathing/humming for 10 more

• Then also close your ears (gently with your fingers) for 10 more breaths/humming ( so that you can hear the bees inside)

• At the end feel the vibrations of the humming in your jaws, face...

Top tips:

• This is very soothing for both adults and kids.

• You can go for more rounds until you feel completely calm. You can use it before bedtime to unwind. 

• Some kids like to hum to higher pitch and loud to have fun, it’s ok but try to invite them to make a low and gentle sound instead