Abdominal breathing
Sit, back straight, hands on your stomach, blow to empty the air from your lungs, inhale deeply through your nose, letting your stomach expand. Exhale slowly through your mouth, the stomach goes in naturally. Observe the back and forth movements of the stomach, the massage of the organs inside the body and the calm that gradually invades you. Do for 10 breaths, 2 minutes.
Self-massage
Comfortably seated, place the tips of your fingers (index, middle and ring fingers) at the level of the jaw, the angles of the mandible. Exercise circular movements in one direction, then the other. You can vary the pressure according to your feelings. Feel the muscles relax and tensions dissipate. Do this for 1 minute.
Integration of sensations
On your back, legs apart, feet outwards, arms open, close your eyes and breathe naturally. Focus on your feelings, do a little scan from head to toe, without judgment, just observing the painful, tense or on the contrary relaxed areas… Come out of the posture by moving your extremities, stretching and yawning. Do this for 2 minutes.
Make these exercises a daily ritual
The goal is for this sequence to become a routine, a ritual that you put in place almost automatically at the start of the evening, so that your mind and your body integrate it as the signal of the end of the day. Remember, a habit is established in 21 days, so stick with it!
Thanks to Muriel Ramon, physiotherapist and osteopath, trained in hormonal yoga, pre and post natal, to be found on Instagram @muriel.osteo
The right reflex to adopt: writing to lighten your mind
To leave aside your thoughts, tasks in progress, at the end of the day, nothing better than put them in writing. Simply list everything that remains in your mind and that you will return to tomorrow, so as not to rehash during the evening and even in your bed.
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