Movement of your body to music, or a ‘heldstretch’, exercises muscle control and sensory perception. This kind of thoughtful movement works both sides of the brain as well as the frontal lobes. Physical exercise is a way of developing control of your brain, eventually releasing it of feedback loops that lead to anxiety, stress, and panic.

These responses are not under your voluntary control. For example, a sound, person, or event can trigger an uncontrollable firing of brain cells that cause anxiety or other symptoms. The anxiety reinforces this pattern and strengthens the feedback loop. In order to change this chain of events, you need to activate other areas of the brain, release some of the anxiety and therefore free the frontal cortex (an area of the brain) to make decisions that are positive, which is not possible when feeling stressed.

Yoga, Tai chi, Xigong and any of the martial arts are excellent ways to train and strengthen body-mind control. Last year, a friend introduced me to a simple Yoga book called The Five Tibetans. This book, written by Christopher Kilham, is a 15-20 minute daily routine that keeps you in ‘mind body control’. For those of you who cannot stand the quiet serenity of Yoga, try ‘shaking’. Dr. James Gordon taught me this at a workshop. Using the first 10 minutes of a CD called Osho, which can be purchased on-line or at your local bookstore.

How to begin:

1. Start the music

2. Stand with your feet slightly apart. As the music starts, stand in the same spot, and start shaking your hands, then slowly incorporate your forearms, shoulders, and neck into the shaking. Shake to the beat of the music.

3. Now move your trunk and hips, then your lower extremities. You do not need more than 3-4 square feet of space as you are not dancing. Instead, you are moving all your muscles to the beat of this unique music designed to make you move, relax muscles and free tension.

After a few days of shaking, you may be ready for the quieter pace of Yoga. You may use soothing music while doing Yoga. If the serenity of Yoga distracts you, the music gives you something to focus on. The key with all movement is to be in the moment with your body and therefore free the brain feedback loop to ease anxiety. Then you can progress to more advanced tools such as meditation, nutrition, and detoxification.

In Yoga this is known as the Child’s Pose. It is a very relaxing pose and can be
used before bed to help calm the body.

1. Kneel on the floor, preferably on a padded mat for comfort, then sit back on your heels.
2. Bend your upper body forward.
3. Extend your arms out over your head with your palms flat on the floor.
4. Breathe slowly and deeply.
5. Continue the pose for 2 or 3 minutes, do not allow your knees to become stiff.

Can I do these breathing techniques before bed?
Yes, the exercises I have provided in this Newsletter can be performed before bed. I also recommend performing these exercises in the morning before breakfast, a nice relaxing way to start the day and help you remain balanced.

Can food affect my stress levels?
Yes, items such as caffeine and sugar commonly cause havoc in our bodies which increase the internal stress mechanisms. Eventually, internal stress reveals itself with external symptoms such as weight gain, eczema, moodiness, just to name a few. To learn more about how nutrition can affect your life, visit our website at www.preventivemedicinestl.com.

What can I do if I do not have time for these exercises?
Making time in your day to relieve stress and help calm the body is essential to maintain a healthy body, both mentally and physically. You may start by taking 5 or 10 minutes a day. You may want to start out with the ‘shaking’ technique and then eventually begin a relaxation technique working your way up to 20 or30 minutes a day. Find a technique that works for you so you will be motivated to continue the practice every day.

Author Bio: Dr. Varsha Rathod is a Board Certified Rheumatologist and Internist. Preventive Medicine has focused on a combination of traditional and holistic medicine since 1967. For more information about alternative solutions, visit http://www.preventivemedicinestl.com or call 314-997-5403.

Category: Medicines and Remedies
Keywords: Yoga, Stress Relief, Calm, Relaxation Techniques