Emerging from lockdown Going from “survival” to thriving. A woman’s health guide Written by Joanna Diplock owner of The Motherhood Movement – Women’s health and Pilates.
It’s fair to say that our stress levels have been elevated over the past year and little levels of stress over time can lead to higher risk of cardiac issues, spread of cancer around the lymphatic system, signs of premature aging in the bodies tissues and appearance, weight gain, hormone dysregulation, gastrointestinal disruption and mood fluctuations. None of which is something we want to live with going forwards. Our body responds stressful situation by releasing cortisol – your “fight or flight” hormone. If too much cortisol is released then this can disrupt your internal balance from physical to mental wellbeing. If you are finding that your resilience to stress is lower, that you are bloated or fatigued more often or are concerned about any of the above perhaps your mind and body is running in survival mode.
How can we switch over to thriving? Exercise
Mindful exercise such as Pilates, Meditation and Yoga is useful for settling the brain and body and can be good for increasing your vagal tone. A better vagal tone would allow your mind and body to respond to stress
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in a more resilient way the next time it was challenged. Try this breathing exercise – “Box Breathing” Breathe in for a count of 4 – Hold the breath for 4 Breathe out for a count of 4 Hold the breath for 4 Repeat for 1-2 minutes Perhaps measure your heartrate with a heart rate tracker from start to finish to see how this lowers your heart rate. You’ll be amazed at how such a simple thing can change how your mind and body performs. I use breathwork, mindful Pilates movement and meditation in my Rest and Restore classes – currently available online, on demand to download from my website whenever you want to switch off from the world and re-connect with yourself.
Boost your heart rate
Studies have shown that increasing your heart rate for 30 minutes or more allows your brain to release endorphins – our feel good hormone. Why not try an exercise class that makes you feel good or a fast walk to get your heartrate up
