A Simple 3 Step Breathing Technique to Reduce Stress

Step 1: Through the nose, breathe into your abdomen and allow the air to enter into the depths of the abdomen. The belly should expand outward.

Step 2: Then breathe into the chest, allowing the air to widen the sides of your chest. You may feel an expansion in your back which is excellent as well.

Step 3: Finally let the air fill the upper chest to the collar bone. With relaxation as the fundamental principle, exhale the breath to a natural pause and begin again.

The beauty of this exercise is the downward movement of air into the sole of the abdomen and the lateral push of air against the sides of the lower chest. Such a technique honors the deep in deep breathing. There are hundreds of benefits to deep breathing, not just to reduce stress:

Massage of the Organs • Oxygenation • Circulation • Relaxation • Expansion of Lung Capacity • Clears Mucus and Bronchial Obstructions • Assists Posture • Clearer Thinking • Sleep Aid • Enhances Digestion • Releases Tension in the Spine • Grounding • Increased Blood Flow • Reduces Toxic Buildup • Helps Clear Infection • Increased Energy

Core Stability Exercises

Core stability is SO important. 

Here are a few benefits:

• A strong and stable core can lead to increased mobility
• Prevents injuries
• Prevents low back pain
• Prevent falls
• Better posture
• Feel good about yourself! 

Add this to your routine! Let me know you're committed in the comments! 

Plantar Fasciitis - Help!

If you're reading this, you may be familiar with plantar fasciitis. 

What is plantar fasciitis? Foot Pain? 

This is when the connective tissue on the bottom of your feet is inflamed. How does this happen? It happens when it get irritated by overuse, misuse or when your body is inflamed. 

Tips to help:

- Use a frozen water bottle and roll the bottom of your feet on it. Make sure you were a sock and roll for 1 - 2 minutes. Start with 30 seconds.

-  Use a tennis ball. Make sure you either sit or hold onto something for balance if needed.

If you have foot pain, sore feet or if you're going to be sitting for a long time, try this video! Also great to do at work under your desk or on a plane during a long flight. This exercise can help improve flexibility, decrease muscle tension, and pain relief.