So how do we hold the holidays in our hearts and not in our nerves? This is the time when self-care is put on the back burner when in reality, it's the time we need it most. One of the most important lessons we can learn during this time is how to kindly use the word "no". The marketing geniuses have us fooled into believing that gift giving is an obligation rather than an extension of our caring for loved ones. Not to mention the bar they raise for us to "deck the halls". We each have to decide the manner in which we celebrate the holidays that bring us that sense of kindship that connects us all regardless of our spirtitual beliefs. It's an important pondering that will allow us to find time for ourselves and the even keel we should hold throughout the year.
Conscious breathing is a fundamental action that brings us back to equilibrium and keeps us there. When we are under stress the automatic reaction for most of us is to increase our breathing rate which places us in a state of fight or flight. As we know, this functions to keep us safe when we are faced with a true physical threat. However, a chronic state of fight or flight can be responsible for elevated inflammation and hormonal imbalances that leave us vulnerable. As with any pattern we have developed, a change can only be brought about by increasing awareness and practice of a new pattern that better serves us. This is where conscious breathing comes in. Use the following technique in a time of calm so you are familiar with the practice and then progressively incorporate into the day when you need it most.
1. In an upright and seated position, place your hands on your belly to feel the expansion of the diaphragm.
2. Inhale through the nose to a count of 4 seconds.
3. Pause for second at the end of the inhale.
4. Exhale through the nose to a count of 4 seconds.
5. Continue this cycle for several minutes to allow the parasympathetic (opposite of fight or flight) nervous system to kick in. Be certain to relax the neck and upper shoulders.
Maintaining your balance is key, particularly for individuals going through cancer treatment. So, if a muscle conditioning program is hard to keep up through the holidays, this bare minimum program will maintain critical muscle function to keep you upright and moving safely. And besides, these "kitchen sink" exercises can be done while you prep those healthy holiday veggies.
1. Side Kick-Outs
- Holding onto a stable surface and standing up straight with your low belly muscles drawn in, kick leg out to side without counter balancing to the opposite side
- Repeat 15 times on each side
2. Marching
- Holding onto a stable surface and standing up straight with your low belly muscles drawn in, bring knee up towards chest in marching fashion without pushing the hips forward
- Repeat 15 times on each side
- Holding onto a stable surface and standing up straight with your low belly muscles drawn in, keep knee straight and kick back, squeezing gluts
- Repeat 15 times on each side
Boogie down during the holidays to keep the blood pumping and calories burning. While reveling at your parties is wonderful, we mean getting out there and holding true to your walking routine. Hopefully you don't deviate too far from a healthy eating plan, but those calories burned on your walks will keep your weight in check. Cardiovascular exercise stimulates a long list of positive effects. It stabilizes blood sugar levels, burns calories, stimulates mood enhancing hormones, increases digestive motility and increases balance to name just a few.
- Walk 5 hours a week for the greatest benefit
- Dispurse those hours throughout the week
- Maintain a brisk pace that feels safe to you and leaves you energized and not run down
So keep yourself in your holiday plan so when it comes time to plan for others, you can engage with grace and give with true joy!
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