The Importance of Self during this Selfless Season

by DeeAnn Nelson
During this presumably joyous time of year it is remarkable how stressed and preoccupied we can become. Physiologically we have varied responses to the stress of the holiday season, ranging from everyday forgetfulness and holiday weight gain to breathlessness, agitation, and compromised immunity.

Creating a self movement practice can help you step out of this threshold of stress. Whether your practice is 5 minutes or 60, you can check in with four details that will carry you into 2010 and beyond!

1. BREATHE
Our bodies have the capacity to transform as a result of any and all stressful situations - otherwise our ancestors would have been gobbled up like thanksgiving turkey.
Our breathing mechanism can be a chameleon as well. Humans have the capacity to breathe in MANY different ways. Diaphragmatic breathing encourages a calming response in the body:
· This kind of breath requires a neutral spinal alignment.
· Practice breathing in slowly through your nose. Let the air flow into your upper chest and down your spine filling up the sides and lower ribs, the diaphragm, back and lower back and dropping all the way down into the pelvis. Allow the deep inhale to push your belly out a bit.
· As you exhale, breathe out in the reverse direction to the way it came in.
· As you repeat, try to encourage a seamless transition between all of the movements of your breath.

2. STAND TALL
Sure our mothers always said it...but it turns out they were right! Getting up from your desk and taking an upright jaunt around the office can relieve pain throughout the body by taking pressure off of compressed organs, improving circulation, and increasing joint range of motion and muscle function.
Here are some postural tips based on the Brugger's position. This exercise will help you keep your head high.
· Stand tall
· Spread your legs slightly apart to the sides
· Turn your feet outward slightly
· Draw your belly in slightly toward your spine
· Tilt the top of pelvis forward and raise your breastbone up
· Turn your hands palms-up and your arms slightly outward, with the arms somewhat raised from your sides
· Hold this position and take deep breaths for 10 seconds

3. STRETCH AND MOVE
When you are busy or stressed, the part of your brain that is working hard to focus and get stuff done is also blocking access to all of your memories so that you can concentrate. Even five minutes worth of stretching is enough to get your blood, breath, and energy moving, therefore working those kinks out of the body and brain. Setting aside the time to move in private Pilates lessons or personal practice will make you more valuable at work and more pleasant company for family and friends.

4. RELAX
Even a short rest period can let your body rejuvenate and transition into a new energy level. Literally lie down on the floor in a neutral spine and take a couple of moments to recognize your breath and the weight of your head and body as it rests into the surface under you.

Taking the time to prioritize personal wellness is a reward in itself, allowing you to enjoy the season's festivities and move into the new year with balance and ease.