TIPS Brain Health | Part 1

Holistic living is the new trend in this uncertain time. The meaning of holistic, is the overall well-being and health mentally, physically and emotionally. We need to take care of our mind, bodies and souls in order to live the best lives we can. Our brains are the powering machines of our body and soul and this is why we need to take care of them at all costs.

Part one of this series will put the focus on tips to keep yourself mentally alert, and as productive in work and personal life. Below you will find tips on mindfulness, breathing techniques and other mental practices you can incorporate into your daily life.

Mindfulness

• Gratitude for a good attitude

If you are someone who frequently writes in a journal or diary, this one is for you. Write down three things you are grateful for in your life. An example would be, “I am grateful to be in good health.” It may seem like a silly practise, but focusing on the positive things in life, draw us away from the negativity of things happening in the world.

Start your day right

Instead of going to your phone first thing in the morning, turn your attention to something more motivating, and listen to an inspirational podcast. There are so many amazing podcasts out there, that are directed towards having positive mindsets. this one being from Tony Robbins. Give him a listen.

Do some visualizations

Sometimes, we need to do some soul searching and reset our minds to tackle the rest of the day, and there are many ways of doing this. A personal favourite would be the visualization of a happy place, where you find a space where your soul finds some peace.

Closing your eyes, imagine yourself breathing in the fresh air of your surroundings and experience the birds chirping around you and focus on your breathing. Do not allow your mind to wander and just stay in that space of peace and pure bliss.

Breathing techniques

Breathing techniques are an excellent way to reduce stress and release some endorphins/feel good hormones. Below are specific techniques you can try any time of the day.

• High pressure breathing

1. Relax your neck and shoulders.
2. Keeping your mouth closed, inhale slowly through your nose for 2 counts.
3. Pucker or purse your lips as though you were going to whistle.
4. Exhale slowly by blowing air through your pursed lips for a count of 4.

• Diaphragm breathing

1. Lie on your back with your knees slightly bent and your head on a pillow.
2. Put one hand on your upper chest and one hand below your rib cage, so you can feel your diaphragm.
3. Breathe in slowly through your nose, feeling your stomach rise into your hand.
4. “Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.”

• 4-7-8 Technique

1. Exhale all of your air out of your lungs
2. Breath in though your nose for 4 seconds
3. Hold your breath for 7 seconds
4. Keep your tongue on the soft tissue of your palate behind your teeth, and breathe out for 8 seconds.
5. Repeat this 4 times.