7 Simple Ways to De-Stress &

Re-Connect with Your Center Every Day

by Katrina Piehler, CWC, LCMT, M.Ed.

Life happens. And these days, stress is usually a part of it.

Stress... one definition is: a state of mental or emotional tension, resulting from adverse or very demanding circumstances, that triggers physical responses in the body.

On a basic level, it’s a very normal and important part of healthy human life. Always has been. Here’s how it works: Say, for example, you’re going about your daily business when you suddenly realize you’re being stalked by a saber toothed tiger. That sensation of mental and emotional tension kicks in, causing an “alarm” in your brain to trigger a chemical shi' in your body. Your body pumps adrenaline and cortisol and your nervous system reacts to the new chemistry. It shuts down currently “non-essential” functions like digesting or immune system responses in order to simply put itself into “fight or flight” mode.

Excellent. The ability of your mind and body to interact that way is a good thing. Your system ensures that you gear up and get into a heightened thinking & reacting pattern. The result is that you do what’s needed to get yourself to safety. Run, hide, outsmart the tiger. Done. Safe again. Whew!

Then... once safe from that very real danger, your body understands - it can start to dial back the heightened stress response. Your nervous system and chemistry switches gears again and returns to digesting and resting instead of fighting or fleeing.

Again, excellent. Well, it would be... if that kind of self adjusting of your system happened fully & regularly in your body. Unfortunately, in our modern day society, it o'en doesn’t. That’s where the problem lies (and why the word stress has gotten such a bad rap).

2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

Over the eons, our lives have certainly changed and evolved. We’re not literally fleeing from saber toothed tigers anymore. But in our heads - which is where most of us live from much of the time - our fight or flight instinct keeps getting triggered and re-triggered.

That big presentation at work we have to make on Monday feels like it has big snarling teeth we’ve been trying to wrestle with (or run from) for at least a week now. A'er that’s over, we’re very aware that there are at least 37 important emails lurking around the corner. And our mother-in-law’s birthday that we almost forgot - that has all the markings of another tiger waiting to pounce.

Our minds are very convincing. Even if what we experience everyday is not exactly life threatening, the constancy of the multiple demands we face in our lives, as well as the feelings of discontent or lack of control that can accompany them, translates into a threat sensation -always hovering in the background, insisting that we keep our bodies on high alert. We modern humans, therefore, find we’re pumping cortisol and adrenaline, o'en. And not re-setting. This is a concern. Our bodies and minds are not meant to stay in that chemically heightened fight or flight mode all the time. We need periods when our systems aren’t strained and producing stress hormones, so that we can have time for healing and growing.

So what’s the answer? How can we keep from letting our stress response modes be our normal state of being even though our lives are busy?

I believe the KEY is to build into our everyday lives, small moments of respite. Moments to pause and re-set. Moreover, being intentional and deliberate about these moments trains your inner systems to receive signals opposite of fight and flight. They offer counter balance. They provide safety and invite rejuvenation.

My suggestion is to create small habits and personal rituals that feel useful and meaningful for you. Habits and rituals that make you feel grounded - by keeping you connected to your life force, and rejuvenated - by feeding the health of your body and spirit. Let these habits and rituals become powerful daily tools you enjoy turning to when you feel out of balance.

I offer you here some of my favorite simple habits and tools for re-centering. Perhaps some of these will resonate for you. Pick ones that tickle your fancy or that you can easily picture yourself doing. Some you may do every day - try attaching them to something you already do daily, like taking a shower or brushing your teeth. Some you may do less frequently.

I also recommend that you consider these ideas simply as jumping off points or food for thought. Let them inspire you to look, as well, for other small things in your life that can serve to rejuvenate and re-center. Enjoy!

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

1. Alternate Nostril Breathing ~

Our breath is our greatest gi' & our most powerful tool for living a healthy, balanced life.

In the study and practice of yoga, one of the core concepts is the development of breath awareness and strengthening. This is because breath is the access and connection to Prana - our vital life force energy. A Pranayama practice involves breath meditations and exercises that enable you to cultivate and channel your life force energy, calming and rejuvenating both body and mind.

Alternate Nostril Breathing or Nadi Shodhana is one of the many Pranayama exercises, and one that I think is a great way to de-stress. It can help you focus and balance the foggy or scattered energy in your mind & body. The logic behind this exercise is that normal breathing already does alternate from one nostril to the other at various times during the day. In a healthy person the ease of breath will alternate between nostrils about every two hours. But because most of us are not in optimum health, this time period varies considerably, and as it does it can serve to reduce our vitality. According to the yogis, when the breath continues to chronically flow in one nostril for too long, as it does with most of us, it will have an adverse effect on our health. If the right nostril is involved, we may feel stress in our mental and nervous systems. If the le' nostril is involved, the result may be some level of chronic fatigue or foggy-ness.

Having a daily practice or habit of intentionally balancing your breathing pattern signals your inner systems to re-embrace equilibrium. It invites optimal creativity & optimal logical/verbal functioning from the different hemispheres of your brain. And the very personal sensation of being with your breath this way every day is a deep and powerful way to stay connected to your core.

Try both starting & ending your day with Nadi Shodhana.Just sit up right in bed, with your spine long and tall. (A note: it’s a good idea to blow your nose before you begin this breathing practice).

1. Start by closing the right nostril with your right thumb and exhale through the le' nostril.2. Keeping the right nostril closed, inhale slowly and gently through the le' nostril.3. Close off the le' nostril with your right ring finger & pause for a moment (perhaps imagine

that balancing from one side of your brain to the other). 4. Then release the right thumb and gently exhale through the right nostril.5. Keeping the le' nostril closed, inhale slowly through the right nostril.6. Close the right side off again. Pause.7. Then release the ring finger and exhale through the le'. 8. Continue the pattern for around 3 to 5 breaths on each side.

(Be sure to listen inwardly when doing any pranayama exercises. Allow your breaths to be gentle, compassionate & even. They don’t need to be overly deep & shouldn’t cause you to gasp or feel light-headed)

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

2. Music Conversations with your Heart ~

You’ve probably experienced it many times already. You’re in a crabby mood, but a song comes on the radio that puts a smile on your face. Or a rhythm catches your ear and something about it just soothes you.

I invite you to really explore what music can do for your soul. Because we’re thinking beings, language o'en just feeds our stress responses - the news, conversations with people.

But music speaks to a different part of us. I like to think of it (in its pulsating nature) conversing with our nervous systems directly, by-passing anything logical. What an awesome thing to have direct access to your core like that!

Next time you find yourself caught up in something, stressed out or in a funk, try putting on a favorite CD or popping in those ipod earbuds. If you can... really stop and listen deeply to the music. Something that’s your favorite usually is so for a reason. Sometimes it can feel like the rhythm or melody is communicating with you, inviting you to step out of your stressed mode and reconnect with an inner part of yourself.

I also invite you to explore listening to different kinds of music that you may not have before. For example, you may find that the visceral rhythms of Spanish and Middle Eastern guitar or the genuine passion palpable in Celtic folk music touches and inspires you. Or perhaps the soothing sound of gentle piano or Native American flute somehow calls you to so'en, inviting you to simply take a breath.

Here is a great on-line “radio” site to check out. It’s called Pandora. There are genres and set “stations” you can listen to, but what’s great about Pandora is that you can also “seed” and create stations you know you’ll like - based on an initial song or artist you love. Enjoy this wonderful way to invite more music into your life and embrace it’s soothing power for a little re-setting.

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

3. Belly Dancing in the Shower ~

No one will see you.It’s just you and your core self.

And I suppose I don’t really mean belly dancing exactly. What I’m suggesting is more like, getting out of your head, and bringing your awareness down into your body by moving and energizing that ‘gut’ part of you.

If we stopped and noticed, many of us would find that it’s true, we are constantly up in our heads. Even in the shower... we’re thinking. Thinking about our To Do lists and that errand we need to run to pick up more shampoo.

Setting aside a time each day to consciously notice the life force and energy that exists in your body, not just your head, is a powerful way to begin living from your center.

My suggestion for noticing and connecting with that body energy is to move it! I’m a firm believer that movement is the key to health. Without movement - what o'en settles in is stagnation, stiffness and dis-ease. So here’s an invitation to move your hips, your lower back, your pelvis, your belly.

Brace your hands on the shower wall and • Simply circle your hips (small, large... whatever feels good to you. But go slow).• Make small pelvic tilts. • Draw sideways figure 8’s with your hips - one way and then the other.

Physically, you’ll be getting your circulation moving and helping your lower back joints stay flexible. In fact, this is something I regularly recommend to my massage clients who struggle with chronic lower back pain and tension. Daily gentle movements like this can make a powerful difference in your posture and how you carry yourself when you’re walking.

Energetically, you’ll also be moving and stirring your chi, your hara, the chakra energy centers that run though your core. We’re o'en very disconnected from this lower body energy. Our first, second and third chakras are the centers in our bodies associated with our ability to feel safe, to tap into our creativity, and to connect with our sense of Self.

Bringing small movements and increased awareness to this part or your body can activate this core energy and re-connect you with your personal power and life force. Why in the shower?... well, it’s a great way to make it a regular practice. So tomorrow morning, wake up more than your tired muscles and sleepy eyes. Try re-energizing your spirit and re-connecting with your core. Have a life-loving dance!

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

4.Clearing your Space ~

Our eyes feed information to our brain CONSTANTLY.

Sometimes that’s a good thing. Catching a glimpse of the bright blue sky with the V of geese flying south is a great image to drink in, even while you’re rushing off to a meeting or picking up your kids from soccer practice.

Sometimes, however, what’s constantly in our visual fields can actually be what’s triggering our stress responses. For example, are your eyes o'en being bombarded with an overwhelm of clutter - in your living space, on your office desk? If so, I’d say that no matter how reassuringly you tell yourself that your overflowing inbox or pile of junk mail isn’t a saber tooth tiger, your fight or flight system just isn’t going to believe it.

Here’s a strategy that always works for me to get a foot hold - to get re-motivated & clear enough to make progress with my goals and feel calmer.

I physically clear my visual space.

When my desk has become so spread out with papers that I can’t even see the wood grain anywhere, I break out my gathering basket and simply move all the clutter off the surface.

Notice -- I did not say that I begin organizing and sorting my papers and clutter. That’s not my de-stressing goal in that moment. The sorting and dealing with stuff can come later. My first goal is to simply get an emotional and energetic foot hold. I need a pause, a visual breath, so that I can prioritize better.

I’m careful, of course, not to leave what I’ve gathered in my basket or box for too long. I certainly don’t want anything to slip through the cracks of “out of sight, out of mind.” But odd as this might seem for some professional organizers... I know for me, this step is an important one in my productivity. If I try to tackle one thing at a time while my desk is in chaos, I get stressed and not productive at all. By contrast, I notice that as soon as I have a clear working space (or living room sitting space) the focus I yearn for presents itself. I feel motivated to make a list, prioritize and get more effectively down to work.

So I invite you to take notice of how what you’re seeing affects you. Try clearing your space. Then notice if your energy and productivity shi's too.

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

5.Remembering your Feet ~

Our feet work so hard for us all day. And they are amazing!Did you know that there are 26 bones, 33 muscles & around 7200 nerve endings in each foot?

Foot reflexology sees in our feet, zones and points that reflect the rest of our bodies. It says when we stimulate and relax these zones, our nerve endings and energy meridians become engaged in ways that encourage and invite balance back into our body systems.

One of the most powerful foot reflexology points is called the solar plexus point. It’s one that’s wonderfully helpful for de-stressing and keeping grounded.

The actual solar plexus in the body is found right in the middle of the torso, in that so' area just below your ribcage. It’s a large network (or ganglia) of nerves that sits in front of the diaphragm, behind the stomach. The nerves from this plexus go out to all parts (muscles & organs) of the abdominal cavity. It’s been called the “abdominal brain” and is an area that’s highly affected by stress. You know... that anxious tightening of the “stomach” feeling?

On the feet, the solar plexus point can be found if you draw an imaginary line from the second toe down, below the ball of the foot - just within that hollow. (On this chart, it’s the yellow spot on each foot below the red band which is the lungs).

Massaging and stimulating the solar plexus reflex point on your own feet each night before bed is a great self care tool. This reflex point is one that’s great for relieving insomnia and anxiety, allowing you to get more full and deeper breaths.

Here’s what to do:1. While seated, li' and rest one of your ankles on your opposite thigh just past your knee.2.With your opposite hand, use the side of your thumb to gently press in and slightly upward

on the point and hold for a few seconds. As you slowly release pressure, don’t loose contact with your skin; just relax the pressure. You can even go back in with gentle pressure and make small circular motions with your thumb.

3. You can also try inhaling as you press in and exhaling as you release out.4.Repeat this a couple of times on each side.

If this is new for your feet or if you’ve been under a great deal of stress lately, this area may be sensitive - so definitely work gently and compassionately. If you offer your feet this touch regularly, you may notice the sensitivity dissipate. You may also notice that tension, not only in your feet, but also in your body & your breath begins to so'en and become more relaxed.

Don’t overlook how caring for your feet can help you be more steady & grounded in life!

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

5.An Attitude of Gratitude

I know this isn’t always easy. Like most of us, I’ve certainly been through my share of stressful, depressed, un-centered periods in life. But this re-centering tip is one I find myself coming back to regularly. And if I let it ... it always seems to have the power to shi' everything back into balance.

Here’s my suggestion... get a nice little journal or small notebook and keep it by your bed. Each night before you go to sleep, take a few breaths and a few moments to step away from your busy day. Then in a stream of consciousness style, begin listing things in your life you are grateful for.

There’s no lo'y rules here for what kinds of things to list, or what order they end up in. Truly. In fact some of the things that come into your mind may surprise or amuse you. Write them down. Even the silly little things. Here’s an example of the way my thoughts flowed for one of my lists. I had just taken a bath before getting into bed. The first thing I felt moved to write was “my awesome bathtub,” Here’s what followed: “hot running water, my home, autumn in New England, my feather pillow, money in my checking account, my career, my courage, my mom, my healthy genes...”

This is a practice of just being real with yourself every night and allowing a connection to gratitude shi' your perspective and so'en the relationship you have with your life.

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.

6.Melting into your Mattress

I have found that when I’ve shared this tip with people, it becomes a huge aha moment for many. Next time you lie in bed to go to sleep at night, notice - where is your body? Is it really and completely on the mattress and bedding? Are you allowing the support of the bed to meet you and hold you?... or does it feel like your body is almost hovering a couple centimeters above the mattress instead? Muscles still engaged and active from the day, are they holding you on the bed instead of the other way around?

This is a subtle awareness, but one that if made a habit of every night, can make a huge difference in the rejuvenation power of your sleep. And THAT can make all the difference in the world for how de-stressed, balanced and healthy your life feels. I can’t emphasize enough how important restful sleep is for healthy body and mind functioning.

So, each night when you lie down - on your side or on your back, either way... take some long, slow gentle breaths and allow yourself to sink in. Let your breath so'en you. So'en your jaw and your throat, your chest and your belly. Yes, this may make your mind pause from thinking about other things for a moment. Good. Keep gently focusing on your body and how it is fortunate to have a comfortable bed to sink into.** Invite your muscles to so'en, let go and come out of that subtle fight or flight tension. Allow yourself to feel fully supported and simply BE. Breathe and rest.

** If you discover through this awareness that your mattress really is not comfortable, I highly suggest that you take steps to remedy that. Your preference for the degree of firmness may depend on whether youʼre a back sleeper or a side sleeper. But there are also small adjustments you can make that will make a difference without buying a new mattress just yet. For example, back sleepers are usually best without much of a head pillow at all or with simply a small rolled towel under your neck instead. And a pillow under your knees helps your back settle in better. Whereas, itʼs very important for side sleepers to have a good cushy, squishable pillow to form and fill in your neck curve. A pillow thatʼs too flat will have you caving in and down too much. Also very important is a pillow to support your top leg when on your side. I suggest experimenting and playing with all your pillows a bit. The right props can be exactly what you need to help you feel well supported and sink into relaxation.

I hope some of these ideas inspire you as you walk along your journey. I invite you to remember... although stress is part of life, the powerful instincts of your body and mind will always be yearning to bring you back into balance. Trust that. Allow some daily re-centering practices to help you along the way.

Be well,

! ! ! ! ! ! ! ! ! ! Katrina

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2011 ~ by Katrina Piehler, Living from Center, Massage Therapy & Wellness Coaching No part of this article may be reproduced without the express permission of the author.