The period of self-isolation due to quarantine due to the expansion of COVID 19 has been for many a not so easy test to endure and is that accustomed to leading an accelerated and nomadic life, the confinement in our house locks us in a feeling of anxiety with which we can fight. If you have decided to continue with your exercise routines from home you only need to add these three simple movements so that calm is part of your lifestyle in these difficult times.
The key to these three exercises lies in breathing: make sure you are breathing correctly during your run. When inhaling, the first two-thirds of the breath should be in the abdomen and the last third in the chest. Exhale naturally through the nose. Move smoothly and connect your movements to the rhythm of entry and exit of your breathing, this helps the mind to commit to the physical experience so that it can find a little tranquility and harmony.
Zen swing is one of the favorites and popular movements for relaxation since it is designed to move all the joints of the body, move its cerebrospinal fluid and mobilize its fascia, ligaments, and tendons at all times. To do this you can close your eyes or keep a fixed gaze towards the front to enter a state of relaxation.
This is a simple but powerful movement that works the entire body and integrates it with your breathing. The squat can be as shallow or deep as you like, the key is to not increase your heart rate in the process. As you get up, inhale through your nose for more parasympathetic stimulation and exhale as you go down. You can incorporate your arms or let them hang at your sides, but keep your body as relaxed as possible. Be sure to place your tongue on your palate while breathing. The shorter the squat, the easier it will be, but regardless of how deep the squat is, make sure your breathing and movement are synchronized.
Another movement that originates from the qigong tradition, is used to relax and integrate the entire body. Keeping the knees slightly bent, the feet shoulder-width apart, gently move the body from side to side around the axis of the spine. As you move, let your arms and hands gently wrap around your body, lightly tapping your kidneys and chest. This light physical connection stimulates your qi and activates your parasympathetic nervous system. It is a great exercise to help release stress or anxiety during the day. Make sure you keep your tongue at the top of your mouth, your stable heart rate, and your deep, peaceful breathing.
After a day full of anxiety or stress, exercising that brings us to calm is a great option to face the quarantine more relaxed than ever.