Wealden Times | WT224 | Nov & Dec 2020 | Christmas supplement inside

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All-Inclusive Fees & No Deposits at Cedar Lodge, Frimley Green Concept Hair salon A residential, nursing & respite care home welcoming new admissions. Virtual Tour Now Available Call 01252 837019 or visit forestcare.co.uk “The unconditional care shown to all residents is both personal and genuine – much more than simply polite and caring. This is what makes Cedar Lodge unique and makes the real difference.” Son of resident at Cedar Lodge, carehome.co.uk St Catherine’s Road Frimley Green Camberley, Surrey GU16 9NP 50 High Street, Tenterden 01580 762 564 Book online at www.williamcharleshair.co.uk or through our facebook page ForestCareWT224.indd 1 08/10/2020 WilliamCharlesWT216.indd 12:45 1 06/01/2020 16:50 Caring since 1981 priceless-magazines.com 122 KentishSoapCompanyWT224.indd 1 09/10/2020 14:32
Wellbeing Breathing is a hugely significant part of being alive, our first breath marks the beginning of independent life and our last, the end. Unlike walking and talking which we learn, breathing is an automatic process and the way we breathe affects our respiratory, cardiovascular, neurological, gastrointestinal and muscular systems. It even affects our sleep, memory and concentration levels. Every part of us is influenced by the quality of our breath. When we breathe well we create the best conditions for health and wellbeing, when we don’t we lay the foundations for illness. Diaphragmatic, calm, regular breathing is the best way to breathe. Like the deep abdominal breathing of infancy, it allows us to receive generous amounts of oxygen to regenerate our body’s cells, nourish the brain, replenish the organs and refuel the muscles. Long, slow breaths at a rate of about 13 breaths per minute are the goal. Our first response to stress is to breathe in a more restricted, distorted and tighter way and modern life is stressful, it bombards us constantly with digital information, endless noise and keeps us on a frantic treadmill, trying to balance work and home lives. Even relaxation involves the stimulation of TV screens and digital devices. Soon the ‘flight or fight’ response designed to be activated by our caveman ancestors relatively rarely, is permanently turned on. Quite quickly, a stress-impacted way of breathing can become a habit. The good news is that just as our stress levels influence how we breathe, how we breathe can influence our stress levels. As the breath naturally deepens and softens, the nervous system rebalances, the heart rate and blood pressure drop and the body and mind calm down, stimulating the ‘rest and digest’ and closing down our ‘flight or fight’ response. To reset your breath and nervous system, allow your chest and shoulders to relax and, breathing through your nose, focus on extending the exhalation, keeping the breath slow and low into the abdomen. Repetitive domestic tasks can also help to reset your breathing: try chopping veg, digging the garden or sweeping the floor and match the rhythm of your actions to the slowed timing of your breath. Perfect Balance Julie Simpson explains how to alleviate stress and optimise wellbeing by harnessing the power of ‘good’ breathing techniques Chest breathing Don’t hold your tummy in, it makes deep diaphragmatic breathing impossible and leads to breathing high up in the chest. This causes tension in the upper back, shoulders and neck as it uses the upper body muscles instead of the lower primary respiratory muscles. To make matters worse, chest breathing causes the lower abdominal muscles to become chronically tightened, restricting digestion and elimination. If you’re not inhaling and exhaling fully, your Meditation Observing the breath with a deep, relaxed inhale and a slightly extended exhale is a classic meditation technique to focus attention inwards and generate a powerful relaxation response. Meditation has also been shown to clear the mind, making it more productive. Find a quiet spot and sit with a straight spine on a chair or crosslegged on the floor. Breathe in for the count of 4, hold the breath for body responds by breathing faster to make up for the lack of oxygen, causing hyperventilation. To reverse the effects of chest breathing and hyper-ventilation, focus on breathing deeply into the abdomen, extending the exhalation and keeping breath slow while allowing chest and shoulders to relax. Do give away clothes that are too restrictive or too tight to allow your diaphragm to expand fully and avoid high heels which throw you off balance causing your back and breathing muscles to tighten. 2 and then exhale for the count of 6. As your breathing settles you can increase the length of your breaths. Try reciting this poem by peace campaigner and Buddhist monk Thich Nhat Hanh as you breathe… “Breathing in I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” 123 priceless-magazines.com
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Wealden Times | WT224 | Nov & Dec 2020 | Christmas supplement inside

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