Burnt out, ME, Long Covid… 7 Steps to follow!
Take responsibility for your own health now. You can still see the doctor, take your medicine etc. but learn to self soothe yourself and be fully present for yourself. I will be sharing with you 7 steps assist your wellbeing. You will be amazed at the positive changes to assist your healing.
Exhausted, overwhelmed, burnt out, ME, Covid or long Covid… ? You may experience a feeling of hopelessness, frustration, depression, anxiety; yet there is light at the end of the tunnel.
No doubt, the world may be in turmoil: The pandemic, unstable governments with lack of leadership, worldwide consequences of war, a crumbling economy with prices constantly rising. Impossible GP appointments, staff shortage, long hospital waiting lists... And so much noise.
No one seems to really have the time or energy to listen. We may be left with a sense of not being cared for. You may feel lost and disconnected. Yet, there is something we can do for ourselves.
Learn to take responsibility for our own health now. We can still see the doctor, take our medicine etc. but learn to self soothe ourselves and be fully present for ourselves. Take our feelings and emotions into account. You will be amazed at the positive changes to your wellbeing.
We know long term stress is detrimental to our health, mental, physical, emotional. We can quickly end up in a spiral of trying to find a quick fix by whatever means. So how what is the best strategy to navigate in troubled waters ?
Yoga and Somatics assist you to switch back to a “rest & digest” mode, the parasympathetic system, allowing your nervous system to be soothed and calm once again. You are then able to slow down, breathe, rest and finally start the healing process. For more on this, please refer to my previous blog on the power of the Vagus Nerve.
Yoga & Somatics are a wonderful way to rebalance, re-energise, physically, mentally and emotionally. They are like 2 peas in a pod. This is a holistic practice for body, mind and soul. It is the best way to nourish and nurture yourself. It will take you on an amazing journey !
Somatics releases tension from within, melting physical and mental stresses away. It helps us rebalance ourselves. Yoga is about union, reconnecting mind, body and spirit making you whole.
You feel more spacious, aligned, relaxed, with renewed energy and a feeling of wellbeing.
When you are recovering from an injury, an operation or an illness such as long Covid, ME etc., your body, mind and nervous system are very much in need of slowing down, rest and healing.
Traditionally a dynamic yoga practice has its many benefits yet, in this case, it is best to save your energy, which is already depleted. What you need is to restore your energy, not deplete it more. Think of it like a jar of cookies. When the jar is empty, you need to replenish it to be able to give.
So, it is important to listen to your body and find activities which will support you, i.e. gentle walks in nature, chanting, candle lit baths, massage, some breathwork, Somatics, Restorative yoga, meditation or yoga nidra. All those things will help you to ground yourself again.
Yoga nidra or yogic sleep is a state of consciousness between waking and sleeping. It helps diminish symptoms of anxiety by teaching mental calmness and cultivating a state of deep physical and emotional relaxation. Research shows that one hour of yoga nidra can be equivalent to a few hours of sleep.
Meditation can take us to the theta state — the state we go through to get to the delta state, which is the place of the deepest sleep cycle. The delta state is a deep healing state. Yoga nidra can take us to this deep state, where body and mind rest and the consciousness is awake.
It helps calm our sympathetic nervous system, mainly, our fight and flight response and activate our parasympathetic system. This balance brings us back to a road to recovery. It soothes our nervous system, calms inflammation within the body, boosts our immune system, improves our digestion, regulates stress hormones and blood pressure to name a few.
Judi Bar, Yoga Program Manager at Cleveland Clinic in Ohio, USA, adds: “In this deep relaxation state, the pineal gland is activated which releases the hormone melatonin, a powerful antioxidant, responsible for our immune function, blood pressure, cortisol levels and restful sleep.”
Within your practice, you need to include effective breathwork which is adapted for your needs. This will greatly assist your healing and reduce anxiety. You will sleep better and therefore your energy will slowly start to increase.
I have successfully worked with many clients in a group or on a one-to-one basis with long Covid symptoms of shortness of breath, low energy, fatigue. I spend the first session listening to the client. We go through their medical history and health questionnaire. I also do a thorough profile assessment to establish a taylor made programme. The first session takes about 90 min.
Personally, I believe this holistic approach is the best. The feedback and the results have been very positive over the years. I am happy to share with you the 7 key steps to a successful practice.
7 Positive Steps to Include in Your Practice for Your Wellbeing.
STEP 1. Be Present. Breath, Yoga, Somatics or similar practices with involve breath, movement, mindfulness will allow you to reconnect with yourself and be with yourself. This is a very important and essential step to our wellbeing.
STEP 2. Be the Witness. You observe and listen to establish where you are starting your journey from. This is what we call a “body scan”. When you do your final body scan at the end of practice, notice and feel the differences in your body, mind, emotions. Stay attentive during your practice.
STEP 3. Be alert yet relaxed. You notice and note what issues need to be addressed. This is your starting point for your practice. It is your journey. It is very personal. The body speaks to you, you listen, you act accordingly. You are alert, listening in and letting your body guides you.
STEP 4. Be your own coach. You prioritise and choose a sequence of exercises and techniques relevant for your practice. It is taylor made for your needs at that time, to support you.
STEP 5. Breathe well. Always start with the breath. Learn to breathe well. This is key. Like the ignition in your car to create that spark which will fire your engine at the right speed.
STEP 6. Prathyahara. Withdrawal of your senses. Move your senses inward to connect with your inside world. Learn to develop a sense of interoception to be in tune with your internal sensations, feelings etc. Learn to listen to your body. Become your own body whisperer.
STEP 7. Your Practice. Now you have a choice depending on the chosen practice for you. It could be simple restorative yoga poses chosen for you or a Somatics practice or perhaps a combination of both. Choose an experienced practitioner to suit your needs and who you are comfortable with.
In a restorative yoga practice, we use different poses with lots of props for comfort. We are invited to just be, stay and be truly present. That is huge in itself and will help you to rest and restore body and mind. It is a form of meditation in itself. It helps us to find our centre.
In a Somatics practice, you start your practice in slow motion, connecting breath with movement, following certain types of exercises given to you to help release, open and free your body from aches and tension. It could be your back, your shoulders, neck, hips…
In any case, as all parts of our bodies are interconnected, whatever we work on, you will see the benefits ripple out to the rest of the body, mind and emotions just like a domino effect. The added bonus is Somatics will increase your vagal tone. In other words, you will feel deeply relaxed.
Your practice should leave you like a new person, feeling refreshed, rested, restored. Pure joy !
«Thank you for welcoming me to this lovely restorative class which helped me to breathe properly again after Covid-19. I would recommend it to anyone in need to slow down and explore the benefits of proper breathing. »
“I can breathe better and love the feeling of calmness and joy"
I run weekly Wellbeing class in Fordcombe, a blend of breathwork, yoga, Somatics, Pilates to feel good. I also teach in Tunbridge Wells and online. All welcome ! Just get in touch...
For more info, benefits and testimonials on Yoga and Somatics, www.yogawithbelle.co.uk