Self-Help Tools

Stress refers to the failure of the organism to respond appropriately to emotional or physical threats, whether actual or imagined. Signs of stress may be cognitive, emotional physical or behavioral: Depression, moodiness, mindlessness, aches and pains, social withdrawal, procrastination…

The tools – exercises that follow all help to revert the physiological stress response back to a more dynamic balance, through various means: Breathing, therapeutic touch, movement, neurogenic stimulation…

I started to share these in my two day BioMotions Body-Coaching – a new bod-mind health approach – workshop where I teach people  that by means of micro-movements the self-healing processes that are perturbed by stress and trauma can be facilitated towards health.

Thus promoting physical, physiological and psychological wellbeing.

I believe – through many years working as an osteopath – that after calamities like now in Japan and like we had in New Zealand, Australia… body-work is essential to help the psychological and emotional healing process. So for those in japan that are in the field of body-work – massage therapists, Shiatsu practitioners… – go out there and offer help. But know that already a simple embrace can offer relief then any word can bring. I know in japan physical contact is not customary but I know it is also part of your inner desire and an intuitive reaction when somebody is in distress.

So do not hold back hug your way to health. I found an interesting text ” How Hugs are Proven to Help Your

Health” on SixWise confirming what I know is true.

I. Breathing Exercises

Tool 1

3 times a day 3 minutes conscious breathing with a fixed sequence of: inhale for 5 seconds and exhale for 5 seconds. With conscious is that you focus on your breath and are not doing something else in the meanwhile.

Tool 2: Inner-EaseTechnique

This one comes from the Heartmath institute. They have done more than 15 years of research and their mission is: to facilitate a fundamental shift in health, well-being and consciousness.

(1) If you are stressed, acknowledge your feelings as soon as you sense that you are out of sync or engaged in common stressors— feelings such as frustration, impatience, anxiety, overload, anger, being judgmental, mentally gridlocked, etc.

(2) Take a short time out and do heart-focused breathing: breathe a little slower than usual; pretend you are breathing through your heart or chest area.(This is proven to help create coherent wave patterns in your heart rhythm—which helps restore balance and calm in your mental and emotional nature while activating the affirming power of your heart.)

(3) During the heart-focused breathing, imagine with each breath that you are drawing in a feeling of inner-ease and infusing your mental and emotional nature with balance and self-care from your heart. It’s scientifically proven that radiating love and self-care through your system activates beneficial hormones and boosts your immunity.Practicing will increase your awareness of when the stressful emotion has calmed into a state of ease. The mind and emotions operate on a vibrational level. Slowing down the stressful vibration helps re-establish the cooperation and balance between heart, mind and emotions. (Like an old electric fan that rattles until you turn it to a slower speed, which often quiets and restores the unbalanced vibration.)

(4) When the stressful feelings have calmed, affirm with a heartfelt commitment that you want to anchor and maintain the state of ease as you re-engage in your projects, challenges or daily interaction

Print out their booklet: The State of Ease. You can download it for free on the Heartmath website.


Tool 3: Breathing exercise from Yoga

Use your right hand to close the right nostril with your thumb, and breathe in through the left. When you’ve inhaled this way, close the left nostril with your pinky and ring finger of the same hand, and breath out through the right nostril. Immediately breathe in again through that same (right) nostril, and exhale through the left. Thus the pattern is: in left, out right, in right, out left.


Tool 4: Another breathing exercise from yoga

It’s like tool one but here your inhale is shorter than the exhale. Thus the pattern becomes something like 3 in compared to 7 out

2. Emotional Stress Release

Just hold your hand on your forehead.

It doesn’t come easier than this but it works. It’s an exercise that is thought in the kinesiology approach Touch For Health. On another page I will go deeper into the physiology of stress and there you will get to understand why this works.

3. Brain Gym

Have a look at this YouTube video if the boy can do it….


Start with these exercises above and you’ll see that they have all the potential to make the difference.

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