Day 3 Wellbeing PracticeCourse code: YP090925
Day 3 Wellbeing Practice
Summary:
In this session, we have explored the concept of change and how making small, healthy adjustments can support our mental wellbeing and recovery.
We have discussed and explored the Kaizen Model and how, by adopting change in small, incremental steps, we can ‘tiptoe’ past our emotional brain – our Chimp – and trick our mind into accepting change.
We also explored The Power of Habit by Charles Duhigg and now understand the process of Cue = Routine = Reward.
To maximise our chances of changing a routine or putting change in place, we need to break down the process so that our mind understands every part of the plan. If we don’t, that’s when our Chimp can intervene!
Practice:
Diaphragmatic Breathwork (Belly Breathing)
This session’s wellbeing practice is all about training our brain to plan for the smallest of changes using our breath.
This practice involves using our breath before attempting change. In doing so, it can help regulate our emotions, calm the mind, and provide clarity when approaching our chosen change.
It also serves as an additional tool to help us bypass the Chimp!
Once you have chosen the tiny change you would like to implement and have completed the worksheet in the materials section on Kaizen for Health & Wellbeing page, follow the instructions below just before you implement the change.
You can also use this breath practice any time you feel emotionally overwhelmed.
Instructions:
- Find a comfortable position:
You can sit or lie down, whatever feels most relaxing.
- Place your hands:
Put one hand on your chest and the other on your belly, just below your rib cage.
- Inhale deeply:
Breathe in slowly through your nose, feeling your belly rise as your diaphragm contracts and pushes your abdominal organs downward. Your chest should remain relatively still.
- Exhale slowly:
Breathe out slowly through your mouth, feeling your belly fall as your diaphragm relaxes.
- Repeat:
Continue this process for one to two minutes, focusing on the sensation of your belly rising and falling with each breath.
Other benefits of Diaphragmatic Breathing (Belly Breathing):
- Reduces stress and anxiety:
By activating the parasympathetic nervous system, diaphragmatic breathing can promote relaxation and reduce the physiological effects of stress.
- Lowers blood pressure and heart rate:
Deep breathing can help regulate these vital signs, promoting cardiovascular health.
- Improves lung capacity and oxygenation:
Engaging the diaphragm allows for deeper breaths and more efficient gas exchange in the lungs.
- Aids in pain management:
Some studies suggest that diaphragmatic breathing can help manage chronic pain.
- Can improve digestion:
By massaging the abdominal organs, deep breathing can potentially improve digestion.
- Can help with sleep:
By promoting relaxation, diaphragmatic breathing can be a helpful tool for improving sleep quality.