Self Help Tools

Contents


  1. 1.Introduction

  2. 2.Tips

  3. 3.Easy Breathing Exercise

  4. 4.Quick Coherence Technique 

  5. 5.Yoga breathing exercise

  6. 6.Brain  Gym

  7. 7.Emotional Stress Release

  8. 8.Listen to relaxing music

  9. 9.Tickle your Amygdala


1. Introduction

Osteopathic Body-Coaching is an approach that facilitates your potential and brings back online those areas of the brain that are associated with empowerment, cognition, coping,... areas effected by our daily (hourly or even worse quarter hourly... for some) encounters with stressors that trigger the stress reaction. 

But what can you do to maintain this state of empowerment after a BioMotions Body-Coaching session when confronted on a daily basis with stressors? You can do a lot... First of all one should start thinking of a change of lifestyle, one that involves less stress. But I know that this is easier said than done. Still, it is possible, given time and the willpower to change. 

Below I will list however a few suggestions that you can do in the "here and now". Remember it is you and you alone that can make the change. Coming to a BioMotions Body-Coach included is you that decide to come and seek facilitation. But foremost it is you that needs to become conscious of how to help yourself. Yu can learn how to use BioMotions Body-Coaching on yourself or learn how to apply it within your family.


2. Tips


- Drink enough still water with low mineralization (≤ 200mg dry residue) 

- Exercise on a regular basis: Yoga for example is a great way for stress relief

- Reduce gluten and milk products in your diet

- Sleep 7 - 8h a day

- Lower alcohol consumption to a minimum


3. Easy Breathing Exercise

An important tool can be as simple as a regular breathing exercise:

So please try it out for a minimum of 10 days: 


3 times a day 3 minutes conscious breathing with a fixed sequence:

Inhale 5 seconds

Exhale 5 seconds


This exercise was tested on students from a High School in Gent (Belgium) and was screened on national television.


Other info on breathing exercises can be found on the internet:

http://www.neutraalademen.info/hoe_je_het_doet....html



4. Quick Coherence Technique 


The Quick Coherence® Technique helps you create a coherent state, offering access to your heart’s intelligence. It uses the power of your heart to balance thoughts and emotions, helping you to achieve a neutral, poised state for clear thinking. 

It is a powerful technique that connects you with your energetic heart zone to help you release stress, balance your emotions and feel better fast.


Step 1: Heart Focus: Focus your attention on the area around your heart, the area in the center of your chest. If you prefer, the first couple of times you try it, place your hand over the center of your chest to help keep your attention in the heart area


Step 2: Heart Breathing: Breathe deeply but normally and feel as if your breath is coming in and going out through your heart area. As you inhale, feel as if your breath is flowing in through the heart, and as you exhale, feel it leaving through this area. Breathe slowly and casually, a little deeper than normal. Continue breathing with ease until you find a natural inner rhythm that feels good to you.


Step 3: Heart Feeling: As you maintain your heart focus and heart breathing, activate a positive feeling. Recall a positive feeling, a time when you felt good inside, and try to re-experience the feeling. One of the easiest ways to generate a positive, heart-based feeling is to remember a special place you’ve been to or the love you feel for a close friend or family member or treasured pet. This is the most important step.


More information on this exercise go to www.heartmath.com



5. Yoga breathing exercise


















  1. 6.Brain  Gym


















7. Emotional Stress Release











Lightly place a few fingers or your hand on your forehead. It is best if you close your eyes while doing this. You can strengthen this exercise by replaying what caused you the stress and/or by adding a breathing exercise.



8. Listen to relaxing music


Maybe you can listen to this while doing one of the above





















  1. 10.Tickle your amygdala

















The exercise is at 4:43

 

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