The Portland-based co-author of The Nia Technique points to the fun factor. “I believe that when you stop exercising and start moving, anything you do can bring you enjoyment. Do things that leave you feeling successful and motivated to do them again.”
BREATH AS A COMPASS Practicing conscious breathing fortifies the positive impact of exercise and can prevent injuries like hernias that can arise when the breath is held during heavy lifting. “One of the most powerful tools for mindfulness during a workout is following your breath. Mindfulness is the key, but it’s hard to be mindful when you’re breathing 26,000 times a day into the upper chest, activating a fight-or-flight response,” says Douillard. Breathing through the nose instead of the mouth during exercise bolsters mindfulness, and as Do illard has demonstrated in studies, causes brain waves to shift from stressed beta waves to a meditative alpha state. “It takes longer to fully inhale and exhale during nose breathing, which creates a baseline of calm,” she says. “Don’t rush. Be aware of the body breathing and feel each muscle contracting and relaxing with each rep and stretch.” Chicago-based fitness expert Stephanie Mansour, host of the PBS weekly Step it Up with Steph show, concurs. “Sync your breath with your movement. Mindfully transition from exercise to exercise.” Mansour also suggests working out next to a mirror to improve alignment and avoiding the distraction that can come with having a workout buddy. “Another trick to improve form is to put on headphones and zone out by listening to white noise so that you have no distraction,” she says. Exercising with deep body-presence is something we do for ourselves. “If you’re really paying attention, you can steer yourself towards invigoration and away from irritation. The body is always providing feedback, but we’re often too ‘out of body’ to notice. Giving full attention to your body is a big gift of self-love,” says Barrett. “Breathe. Move. Be free,” adds Mansour. “This is your dedicated ‘me’ time and you can use it to feel good about yourself.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
R H O D E
Yoga
I S L A N D
Pilates
BARRINGTON
PROVIDENCE
Synergy Power Yoga 32 Bay Spring Ave SynergyPowerYoga.com 401-289-0966
Santosha Yoga Studio and Holistic Center 275 Reservoir Ave YogaAtSantosha.com 401-780-9809
CUMBERLAND
MIDDLETOWN
Time For You Yoga 2155 Diamond Hill Rd TimeForYouYoga.com 401-305-5319
Aull Pilates & Movement Studio 1077 Aquidneck Ave AullPilates.com 401-619-4977
Alone we can do so little; together we can do so much. ~Helen Keller
Be Balanced, Grounded and Centered Initial Consultations • Acupuncture Tui Na • Chinese Herbal Medicine • Gua Sha Cosmetic Acupuncture Gift Certificates Available CALL FOR AN APPOINTMENT TODAY!
401.398.2933
990 Main Street, East Greenwich • www.HolisticHealthRI.com
Wellness Within Counseling Center Outpatient Therapy Focusing On:
Depression Anxiety/Panic Disorders Mood Disorders Trauma/PTSD Co-Occuring Disorders Chemical Dependency/Addictions Anger Management Issues Grief and Loss Issues EMDR/DBT Phase of Life Problems
Elisa Reid-Robley MA, CAGS, LMHC, CADC, CCDP-D
Marie Capobianco MA, CAGS, LMHC, CADC, CCDP-D
Adults, Adolescents, Individuals & Couples, Long & Short Term Therapy M-Th: 8am-8pm
F-S: 8am-5pm
We Accept Most Insurances & Self Pay
900 Reservoir Ave, Cranston, RI, 02910
401-632-4114
fax:
401-632-4880 WellnessWithinCounseling.org
Be sure to let our advertisers know you found them in
| December 2020
23
