exercises
Exercises
Here you will find a small selection of simple but neurophysiologically effective exercises that support perception and self-regulation of the body organism.
These exercises and the corresponding background knowledge are taken from the book “Embodying Wellbeing” by Dr. Julie Henderson, with her kind permission.
“Embodying Wellbeing”, Dr. Julie Henderson, AJZ-Verlag Bielefeld, ISBN 978-3-86039-010-8
2. Yawn
Yawning is our basic exercise because it has so many positive effects.
It moistens the mucous membranes, and it brings body fluids and energy into motion.
Yawning increases the concentration of serotonin in the brain and by doing so, it balances the mood.
Yawning is contagious; it stimulates mirror neurons and promotes our empathy.
Who yawns, cannot think at that moment. Yawning can interrupt our tendency to ponder and worry.
If you want to yawn randomly, flap your lower jaw back and forth a little, open your mouth wide, and stretch the back of your throat until the yawn comes through!
3. Sigh or say: AH!
Sighing and saying “ah” gets our system moving as well – just try it out!
4. Stand up and shake your whole body, all limbs, all joints, all your body tissue and all body fluids.
Imagine you let all your worries flow off from your body surface.
5. Gently swing your upper body back and forth, or from side to side, or from front to back and in reverse. Weigh yourself; let your body find out for itself the right pace for the day.
You can stretch your arms and legs far away from you, or even dance around a bit and feel the space around you.
This exercise helps against fear.
8. Look into the distanceas far as your eyes will go. This helps against fear.
9. Feel the sensations on your skin– your body surface – by gently stroking or tapping everywhere on your body.
This exercise strengthens your immune system and gives you a better feeling of your limits.
10. The “fire breath” is an effective breathing exercise against anxiety. It helps against trepidation or stage fright.
This exercise slowly relaxes the diaphragmatic cramp that produces the feeling of anxiety.
Put one hand on your diaphragm and breathe out intermittently with the help of the diaphragm.
Laughter also relaxes the diaphragm and reduces anxiety.
11. “Detoxification exercise” (which is effective to improve any diffuse discomfort).
This exercise has three parts:
Part 1: Place your palms open on your knees and feel the air touching the inside of your hands.
Imagine all the discomfort escaping out of your palms like clouds of smoke.
Part 2: Feel the soles of your feet in your shoes, on the floor. Imagine small roots growing from the soles of your feet into the ground and anchoring you firmly in the ground.
Or move your attention back and forth between the palms of your hands and the soles of your feet until you are suddenly able to feel both at the same time. It is a matter of practice.
These exercises and the corresponding background knowledge are taken from the book “Embodying Wellbeing” by Dr. Julie Henderson, with her kind permission.
“Embodying Wellbeing”, Dr. Julie Henderson, AJZ-Verlag Bielefeld, ISBN 978-3-86039-010-8
1. Warm yourself up often,internally and externally, so that your organism feels safer. Wrap yourself in a warm blanket, drink plenty of warm water, make yourself a hot-water bottle, or take a warm foot bath.
2. Yawn
Yawning is our basic exercise because it has so many positive effects.
It moistens the mucous membranes, and it brings body fluids and energy into motion.
Yawning increases the concentration of serotonin in the brain and by doing so, it balances the mood.
Yawning is contagious; it stimulates mirror neurons and promotes our empathy.
Who yawns, cannot think at that moment. Yawning can interrupt our tendency to ponder and worry.
If you want to yawn randomly, flap your lower jaw back and forth a little, open your mouth wide, and stretch the back of your throat until the yawn comes through!
3. Sigh or say: AH!
Sighing and saying “ah” gets our system moving as well – just try it out!
4. Stand up and shake your whole body, all limbs, all joints, all your body tissue and all body fluids.
Imagine you let all your worries flow off from your body surface.
5. Gently swing your upper body back and forth, or from side to side, or from front to back and in reverse. Weigh yourself; let your body find out for itself the right pace for the day.
6. Stretch your arms and do the exercise we call “horse lips” because you will snort like a horse!
Julie Henderson said that this exercise will dissolve the feeling that “there’s not enough for everyone!”.
7. Walk around the whole room,start to feel your body in its entirety and realize that you are not trapped in it. You will realize how much room there is for you!Julie Henderson said that this exercise will dissolve the feeling that “there’s not enough for everyone!”.
You can stretch your arms and legs far away from you, or even dance around a bit and feel the space around you.
This exercise helps against fear.
8. Look into the distanceas far as your eyes will go. This helps against fear.
9. Feel the sensations on your skin– your body surface – by gently stroking or tapping everywhere on your body.
This exercise strengthens your immune system and gives you a better feeling of your limits.
10. The “fire breath” is an effective breathing exercise against anxiety. It helps against trepidation or stage fright.
This exercise slowly relaxes the diaphragmatic cramp that produces the feeling of anxiety.
Put one hand on your diaphragm and breathe out intermittently with the help of the diaphragm.
Laughter also relaxes the diaphragm and reduces anxiety.
11. “Detoxification exercise” (which is effective to improve any diffuse discomfort).
This exercise has three parts:
Part 1: Place your palms open on your knees and feel the air touching the inside of your hands.
Imagine all the discomfort escaping out of your palms like clouds of smoke.
Part 2: Feel the soles of your feet in your shoes, on the floor. Imagine small roots growing from the soles of your feet into the ground and anchoring you firmly in the ground.
Part 3:
Now focus your attention on the palms of your hands and the soles of your feet at the same time. If this is difficult, try saying “ah”, and it will be easier.
12. Walking without walking
Move the pearls of a mala (rosary), a Muslim prayer chain, between your fingers, and make a good wish for every pearl. This exercise reminds us that nothing stays the way it is, that everything is changing, and that even this difficult situation will not persist. It also reminds us that we are not alone and abandoned.