Restorative Exercises

The following breathing techniques and stretching have been found to increase Heart Rate Variability (HRV) over time when done consistently. Why is HRV important, and why should you be taking note of this?

Heart Rate Variability is an important metric because, in general, a high variable heart rate is a sign of health. It is a sign of the flexibility of the heart (as opposed to rigidity) and of the capacity of the autonomic nervous system to adapt to changes in the demands we face every day. Measuring HRV can provide you with a good indication of the current state of your system, including your mind, body and emotions.

With this in mind, here we go!

Let’s start with proper breathing, stretching, and a simple workout you can fit in anywhere at any time. You can use this to complement a more intense workout as your cool-down, or as your starting point to build from. Take note of how your demeanor changes after doing this practice for a week. Are you more calm? Are you less irritated? How about your mindfulness? Do you have fewer distractions and brain fog? And how about your sleep? Do you notice a more restful sleep and waking more alert?

2

CHILD’S POSE

hold up to one minute or longer

Kneel with the knees apart and big toes touching, rest your buttocks on your heels, sit up straight and then lengthen your spine up through the top of your head. 

Take a belly breath and on exhalation, bow forward , draping your torso between your thighs.

Allow your forehead to touch the floor, arms long and extended, palms down.

Press back slightly to keep your buttocks in contact with your heels.

Soften and relax your back.

Allow the tension in your shoulders, neck and arms to drain away.  

3

CAT POSE

repeat 10 times

Start on your hands and knees in a “tabletop” pose.  

Knees are set directly below your hips and wrists; elbows and shoulders are in line and perpendicular to the floor.

 The head is in a neutral position, eyes looking at the floor.

As you exhale, round your spine toward the ceiling.

Release your head toward the floor, but don’t force your chest.

Lightly squeeze your glutes.

Upon inhalation, return to a neutral “tabletop” pose on your hands and knees.

This pose is often paired with “Cow Pose” on the inhale.

4

RECLINED SPINAL TWISTS

10-15 belly breaths on each side; perform once or twice per side

Lie on your back with your knees bent and your feet flat on the floor.

On an exhalation, draw both knees to your chest and clasp your hands around them.

 Extend your left leg along the floor, keeping your right knee drawn to your chest.  

Extend your right arm out along the floor at shoulder height with your palm facing down. 

Shift your hips slightly to the right; then place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body.

Turn your head to the right towards your fingertips and allow gravity to drop your right knee toward the floor.

Hold the pose for 10-15 belly breaths. On an inhalation, slowly come back to center, bringing both knees to your chest.

Exhale, lower your right leg to the floor, and repeat on the opposite side.

5

LIGHT SKULL BREATHING

perform for 30 seconds

Sit up tall or in a chair, lengthening the space between your navel and heart.

Take a deep belly breath before you begin.

Inhale deeply through your nose, filling your lungs about ¾ full.

In a quick motion, forcefully expel all the air from your lungs while drawing your navel towards your spine. Remember to engage your diaphragm.

Allow your lungs to fill up naturally as if recovering from the exhale.

Breathing should be audible and quick on exhale as you allow the breath to travel through the back of your throat and past your back teeth.

Beginners should start with 30 seconds and at a slightly lower rate of breathing.

After some practice, you may increase to 2-3 sets of 30 seconds with a few smooth, long breaths in between.

Do not practice if pregnant. Stop immediately if you become light headed or dizzy.

I like to extend my arms out to the side, raise them up as I inhale, and swiftly press down as I exhale. If you like, visualize bringing up renewed and restored energy as you inhale and raise your arms up, and let go of any frustration or worry as you forcefully exhale and lower the arms. You can pair this exercise by first inhaling deeply from your hands a drop of  essential oil such as Believe (blend), Stress Away (blend), Lavender or Copaiba. This has been a great reset for me any time during the day when I feel stress coming on.

6

TACTICAL BREATHING

repeat 20 times

Sit on a chair or cross-legged on the floor, nice and tall.

Inhale through your nose for a 4-count, expanding your belly.

Hold your breath for a 4-count.

Exhale through your mouth for a 4-count, pulling your navel to your spine.

Rest, holding your breath for a 2-count.

7

THE PERFECT STANDING BREATH

repeat 20 times

While standing, let your arms hang to your sides, not engaging your shoulders (but do not let them slump).

Your neck, chest, and shoulders shouldn’t move; only your belly and pelvis should be moving back and forth.

As you let your belly expand forward, you should be arching your back a bit.

On the exhale, contract your belly, feel your lower abs tighten, tuck in your pelvis, and squeeze your glutes.