Health & Wellbeing

Monday 28 July 2014

Breath of fresh air: take tension out of your body

Karl Henry

Published 14/06/2014|02:30

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Karl Henry
Sweet potato can be used in a healthy salad.
Sweet potato can be used in a healthy salad.

Have you had a stressful week? Are you sitting reading this, unable to relax and unwind? Well, this weekend I would like to bring you one of the simplest tools I know to help you relax quicker than anything else. It’s a very simple breathing technique that will take the tension out of your body and leave you chilled to enjoy your weekend.

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Find a quiet room, turn off the light and lie down on the floor. Close your eyes. Now focus on your breathing, aiming to take six seconds to fill your lungs and six to empty them out. Repeat this 10 times.

Now take a deep breath in, fill the lungs and hold the breath for 10 seconds, now breath out and relax the body. Repeat this three times. Now take a deep breath in and hold the breath again for 10 seconds, only while holding the breath tense your legs. After 10 seconds, breathe out and relax.

Repeat this twice for your legs, arms and chest, or anywhere you hold tension in the body. Bring your focus back to your |breathing and open your eyes when you feel ready.

Try this and you will be amazed at the difference in how you feel. Sometimes simple is best.

If you want more of a challenge while exercising, simply change your range of motion to a half range movement. For example, in a squat, squat all the way down and then just go half way up, returning back down again. Try this for 20 and see the difference it makes.

Healthy summer salad

Full of protein, minerals and vitamins and some great low GI carbohydrates.

Serves 2

you will need

1 head of iceberg lettuce, roughly chopped

2 soft avocados, peeled and chopped

1 red pepper, deseeded and chopped

1 yellow pepper, deseeded and chopped

1 red chilli, deseeded and chopped finely

2 chicken breasts

2 sweet potatoes, diced

3 tbsp of coconut oil

3 tbsp of balsamic vinegar

2 tbsp of fajita seasoning

Method

Mix the potatoes with two tablespoons of coconut oil and place in an oven at 200ºC for 20 minutes. Heat oil in a wok and fry the chicken for 10 minutes. Add the seasoning at the last minute. Combine the rest of the hard ingredients, add the sweet potato and chicken and drizzle with balsamic vinegar.

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