Zone exercises for depression
- Gareth Michael
- Jul 30, 2018
- 2 min read
Good day everyone.
Apologies it has been a while since I posted. I have been working hard on re-branding my website.
I recently was asked to be a part of a short TV piece which was being filmed by Al Arabia TV. Many brilliant minds were involved and they wanted to know how some of the work I do can be used to help fight against depression.
One of the common findings that one that is suffering from depression or anxiety is the sympathetic nervous system, the fight or flight response is over wound. This is a common problem when it comes to the relationship of ones self and other people. The self becomes unproductive and compressed inside.
I wanted to give an overview and share some of the concepts I suggest to my clients and teach in my holistic lifestyle programs. A brief introduction, but when it comes to depression, I would encourage you to be careful about thinking that simple things are not powerful. Some are simple and easy to introduce into your lives in daily practice and to put to the test.
1. Eat real foods. The omega 3 and omega 6 ratios, good saturated fats and oils, avoiding artificial sweeteners as they interfere with the hormonal system.
2. Sleep – getting your magnesium and cortisol levels right, remember your physical and restorative cycle is 10pm till 2am and your neurogenic and hormonal cycle is 2am till 6am.
3. Water- drinking half your body weight in ounces each day
4. Last but not least working in rather than out, some of the 'zone' exercises I will teach today will allow you to balance the body and love yourself in getting your mind right.
One exercise we will start with in a breathing exercise, laying with your back on the swiss ball, open the arms out and let your chest open, let your sacrum and lower back, spine and head rest over the swiss ball. Close your eyes and let your breath relax. Breathe in through the nose, allow yourself to feel the hairs of the nose,be moved by the air as you breathe. The hairs in the nose and the nasal passages there is a high density of parasympathetic nerve endings in the nose so when the hairs get tickled from the air moving and when the air passes through what is called the turbinates, it excites the parasympathetic nervous system which counter balances the central nervous system and can counter balance the depressive symptoms.
Try this every day and see how it helps for you. If you want to know more please check out my e-book 'Holistic health pillars'
Have a blessed day.
Gareth Michael
Remember exercise when practiced correctly creates adrenalin to raise the endorphin levels and helps those wanting to shut down with the hopefullness of the illness to motivate themselves, which creates hope. Building a rapport with me as the coach also creates dopamine release which aids in recovery.
Whenever those thoughts start to become negative which is also part of the negative rumination of living with depression, I encourage those to practice the 'zone' exercises which allows to gently bring back the concentration to the routine of the exercise and focus the mind.
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