Notice all the details as you inhale, pause and exhale. Stay mindful and fully aware of whatever is happening in the present moment. Simply increase your awareness of your breathing without changing it. This is a great way to make your breaths deeper, slower and more regular, so as to calm the nervous system. Try them all and use what feels right in each situation. Upon rising, before going to sleep, while waiting or in transit, and any time you feel anxious or triggered, practice the following simple yet calming breathing exercises. Practice them regularly so they become habitual, and you can easily use them when really stressed or in labor. The following breathwork techniques are totally safe, health enhancing and easy to do, without unwanted side effects. This will help disengage your consciousness from thought, increase inner calm and lessen inner tension. Make it a regular part of your daily routine to practice them, even just for 15-20 minutes. And now there are wonderful phone apps like Breathe and Calm. There are many books, audio CDs and hypnobirthing MP3s for pregnancy to help you learn these important life skills. These are all great ways to relax the body and mind. Try taking brief breaks at least 3 times per day to practice relaxation techniques such as meditation,, breathwork, visualization, and yoga nidra/progressive muscle relaxation. ½-1 lemon squeezed in water sweetened with a dash of honey or a tablespoon of blackstrap molassesġ cup caffeinated coffee (use only occasionally)ġ cup Smooth Move tea if you are not pregnant - it’s delicious and very effectiveīreathwork for Constipation During Pregnancy Hot tea or other warmed liquids on an empty stomach or between meals does wonders. Juice fresh vegetables, including a variety of leafy greens, especially spinach. Enjoy your greens lightly steamed, sautéed, or raw in a tossed salad.ĭrink at least 64 oz of filtered, spring or well water each day between meals, at least 20-30 minutes before or 2 hours after eating. Daily, snack on prunes, raisins and figs, and add a large portion of fresh leafy greens to your lunch and dinner. People who shift to a vegetarian or semi-vegetarian diet are often amazed by the great improvement in their bowel habits.ĭuring an episode of constipation, mix 2 tablespoons of 100% unprocessed ground flax seed and 2-3 tablespoons wheat or oat bran into hot cereal, applesauce or yogurt. Eat more fiber rich foods such as organic sprouted whole multi-grain bread, cereal, muffins and pasta, fresh raw, lightly steamed or sauteed vegetables, fresh or dried fruits (with edible skins when possible), nuts, seeds and beans.
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