Would you like to take a break from your stressful life and take a breather, alone or with others, in the middle of nature, through a walk in the forest or along the beach? Here are some suggested exercises from Naturopatandco to help you relax and spend a moment of serenity. Why not take a walk in nature to trigger a calming effect and reduce the stress hormone? Here the effort is unnecessary and the exercise can be done standing, feet apart with knees slightly bent and back in line, shoulders and arms relaxed. You can close your eyes, leave them half-open or stare at a point in nature. Breathing should be adapted to your rhythm.
Relaxing with abdominal breathing
Breathing is a key step in relaxation. It cuts short any pressure build-up and allows you to return to a state of serenity.
Place your hand on your belly at the level of your navel. Breathe out gently as if you had a straw in your mouth and wanted to make bubbles in the water. As you breathe out, gradually contract your stomach. At the end of your breath, resume your breathing at your own pace, trying to prolong the inspiration as much as possible. The aim is to have an exhalation and an inhalation, both as deep and slow as possible.
Walking with full awareness of your surroundings
Walking allows you to come to rest in the present state and draw your attention to the essential, to hear the waves of the sea, to smell the pine trees in the forest, to bury your feet in the warm sand of the beach.
For five minutes, focus your attention on an element that is a source of calm. You can synchronise the walk with the previous abdominal breathing exercise, so you can bring your body and mind into harmony. Let your body relax a little more with each new step you take.
Focus on nature
Our minds are often agitated by family, personal or professional problems. Just like a windstorm, this agitation can take on considerable proportions, breaking branches and swaying tree trunks. But like the tree trunks that will not fall because of their roots, you must learn to anchor yourself in the ground. To do this, with your feet apart, concentrate on the sensation of your feet touching the ground. Take the time to feel the support of your heels on the earth or sand. Then try to gradually spread out the bottom of your feet and then each of your toes, one after the other, starting with the largest. Become aware of the hardness and warmth of the ground by moving your thighs slightly without moving your feet. You will feel as if you are sinking and melting into the ground and becoming one with it. Repeat this exercise every 500 metres to appreciate the extension of your body with the ground.
Updated on 10 March 2022 at 11:55
