I was asked to speak to a group of students about my favorite tools from the Clinic. I decided the best way to approach what I would speak about was to ask my client's about their favorite tools from session. The tools my clients had found the most valuable with minimal effort and great results.
Breathing Every single client had breathing techniques in their top 5. Either box breathing, buteyko or merely being conscious of breathing slowly and rhythmically allowed each of my clients brains to arrive into the frontal cortex (Planning and logic), and out of amygdala ( fight/ flight) so they could make better decisions. For information on Buteyko use this website https://buteykoclinic.com/breathing-exercises/
The 5. The 5 is about utilising your 5 senses to bring your body and mind into the present, assess danger, and respond appropriately. Many of my clients experience anxiety and a quick fight/flight response. By doing the 5 it allows you to assess the danger or identify particular triggers and thank your response system for highlighting the issue, then use breathing to calm down. The process of The 5 is. See 5 things - what is in front of you, around you. Name 5 things. Touching 4 things that are close to you, Listen - and identify 3 sounds. Smell - and identify 2 scents. Taste - see if your tongue can identify one taste. Once you have completed the 5, and assess you are not in danger if you are still anxious move on to The 3. If you are feeling calm, then resume your activities. I find it very helpful to acknowledge whether the same things trigger anxiety; once you identify the triggers, it is much easier to diffuse the reaction.
The 3. The three steps bring your body quickly back into a calm state and takes your brain from amygdala (fight / flight) back into the frontal cortex ( planning and logic). This was a favorite for clients experiencing a mild panic attacks. The steps are. 1. say 2 times table quietly in your mind. 2. wiggle your toes 3. Breathe slowly and rhythmically. This should happen concurrently and for a period of 2 to 5 mins, or until the anxiety has reduced.
Hydration. Our bodies are 60% water and our blood is 90% water. It stands to reason that when we fail to consume enough water in a day our energy feels low, the transition time of our fecal matter to exit takes longer, and our cognition slows. There is a balance between hydration and overhydrating our bodies with water. Over hydrating flushes out our electrolytes, this is seen with people who consume too much water. We often know we require more water when we experience dark urine, a thirst for water. Here is a medical site which can help you with how much water should be consumed medicalwesthospital.org/are-you-drinking-enough-water.php
Being present. The favorite of all the practices is the practice of being present. It is about being fully engaged in the now. In the Buddhist faith believes that happiness exists in the now, and all suffering occurs in us worrying about the past or future. For my clients, being in the now diverts their mind from their worries and creates a sense of peace. This is the sense that you sometimes feel when you are completely immersed in the moment. To be present engage all your 5 senses in the here and now. Feel where the weight exists in your body, if you are seated and the weight is in your shoulders then try and feel the weight in the areas of the body that touch the chair. Observe what is around you, the smells, the sights, the sounds. The engaging of your senses is what allows you to be present, in the moment, in the flow of life.
Please contact me if you have any questions in relation to these practices. Normally, these tools are homework as part of a clinical session. If you are pregnant, diabetic or have ongoing health issues, then please check with your medical practitioner before engaging in 1 ( breathing) and 4 (Hydration) strategies.
Wildest blessings,
Sally
Sports Therapist, Kinesiologist, Wellness Coach and Adult Educator