Your physical well-being influences everything in your life, in ways you might not even realize. How often do you find yourself snapping at someone when you have a headache or your back hurts something awful? You might not even realize the pain was making you grumpy until after the fact.
Fortunately, you can take better control of your wellness. Here are five tips for staying in better tune with your body through mindfulness.
Check in with your breathing
The next time you start to panic, take comfort in knowing that you have one of nature’s ultimate stress-busters at your fingertips anytime, anywhere. Best of all, it’s completely free.
Your breath has the power to calm your physiological responses, enabling you to regain a sense of control. Once you manage the racing heart, shakes and sweats accompanying your fight-or-flight response, you can think more rationally and decide on the best path to take.
One technique you can use anytime, anywhere is two-to-one breathing. This method taps into your parasympathetic nervous system, helping you activate your rest-and-digest side instead of remaining stuck in fight-or-flight mode.
Begin by breathing in for a smooth count of four, then exhaling for a count of four. Gradually elongate your exhales for a count of five with the next breath, and then six with the breath after that. Continue in this pattern until you inhale smoothly for four and exhale for eight.
This method isn’t the only breathing pattern that might work for you. You can also decrease stress like a Navy SEAL. Breathe in for a four-count, hold your breath for four, then exhale for another four-count.
Even the simple act of drawing awareness to your breathing returns your focus to the present moment. This action helps to interrupt negative thought spirals that can leave you feeling like you need to flee an angry mama bear, even when no immediate threat exists.
Your brain and body work as one—if your mind goes haywire, calming your physiological processes through breath can help you regain your sense of control.
Stand tall
The way you hold yourself physically says a lot about you. Altering your stance even has the power to make you feel more confident.
Researchers had 71 Ohio State University students assume one of two postures while answering questions about their future performance on the job. Those who sat up straight were more likely to identify with positive traits than those who slouched at their desk.
Sitting and standing up straight and confidently also benefits spinal health. Your back should naturally form a gentle S-shape while you’re sitting or standing upright. Perpetual slouching can lead to chronic back pain, making it even more challenging to get in the correct position.
Even smiling more can benefit your mood. The next time you notice that you feel a bit blue, try finding something that makes you grin. It might take the form of a funny internet meme or a beautiful natural vista. Smiling compels your brain to release molecules called neuropeptides that invite feel-good neurotransmitters like dopamine and serotonin along for the show.
Savour your food
You might have heard about the mindfulness exercise where you slowly savour a raisin over five minutes or longer. Guess what? If dried grapes have a bit too much of a herbal laxative effect for your taste, you can tune in to your body through mindfulness anytime you sit down for a meal or snack. It doesn’t matter what’s on your plate.
Before you take a single bite, inhale the aroma of your repast. Ask yourself what emotions the smells evoke. Does the smell of barbecue bring back memories of childhood backyard family reunions, making you feel pleasantly nostalgic?
As you eat, savour the flavour of your dish on your tongue. Is it savoury? Salty? Sweet? Examine the texture—is the food crunchy? Soft? Pay attention to your bodily cues. When do you start to feel full?
Try to avoid eating while you engage in other tasks. If this guideline isn’t realistic, given your work schedule, try to make at least one meal per day a mindful event. When you reconnect with the link between eating and how it makes you feel, instead of mindlessly snacking, you may shed a few pounds without even trying.
Experience exercise
Does your exercise routine consist of popping in your AirPods, tuning in to your favorite television channel at the gym and logging your elliptical miles with less enthusiasm than a gerbil on a wheel? If so, no wonder you dread working out.
Make fitness into the mindful, pleasurable physical activity it was always meant to be by finding something you love and going all-in, body and soul. Does the thought of logging miles on a treadmill leave you yawning? Take your run or walk outside. Better yet, go to your nearest nature centre if you have more time, and turn it into a trail run or hike.
What if you don’t like dealing with volatile weather? Surely you have some favourite tunes—can you make up new dance routines or nunchaku katas to accompany the music? Do you need upper body strength and cardio? A rock-climbing wall will test your mental strength, along with your physical agility.
Run an occasional scan
Perhaps the ultimate way to get in tune with your body through mindfulness is to perform a body scan. You can also use this technique anywhere—including sitting at your workstation. It’s ideal for noticing those little aches and pains that can cause you to behave a little grumpily, without realizing the underlying cause. It can also clue you into recurring issues that deserve extra attention.
Beginning at your toes, gradually work your awareness up your body, pausing to breathe into any areas where you feel tension or soreness.
To perform a body scan, sit or lie down comfortably. Draw your attention inward, using one of the breathing techniques described above to centre your focus. Then, beginning at your toes, gradually work your awareness up your body, pausing to breathe into any areas where you feel tension or soreness.
If you use this technique regularly, you’ll begin to identify areas of chronic pain and stiffness. Work on these regions with gentle exercise and breathing. Use tools such as heating and massage pads to coax spasming muscles into relaxation.
If you have an ongoing issue like lower back pain, consider wholistic remedies such as anti-inflammatory herbal teas to manage your condition without harmful side effects.
Mindfulness: Your best physician?
Mindfulness can, in fact, give you the power to become your best physician. Practice staying in better tune with your body by using some or all of the five simple tips above.
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image 1: Pixabay; image 2: David B. Gleason
