BOOST YOUR HEALTH IN JUST 90 SECONDS A DAY!
With age comes wisdom! As I have gotten older, I have become more and more aware that to be healthy and perform well we need the ying with the yang.
I have been very guilty of neglecting the yang in the past – I never had the time. Not taking time out to restore and recover whilst putting my body under enormous stress when I trained, compounded with external stressors of life such as work pressures, family pressures, resulted in my health and performance taking a nosedive.
90s of deep diaphragmatic breathing has been a game-changer for me.
It helps to:
1. Lower RHR
2. Lower blood pressure
3. Lower respiration rate
4. Inhibit the production of stress hormones such as cortisol
5 deep breaths is all it takes to inhibit the sympathetic response (fight and flight) and initiate the parasympathetic response (the restore and recover).
HOW TO DO IT?
5s Inhale through the nose, slow and deep, into the whole of the ribcage (think 360 degree expansion)
7s Exhale emptying the lungs with air – this is the powerful bit – RELAX.
3s pause before repeating 4 more times.
I use it straight after training to start the recovery process, and any time I start feeling a bit stressed or anxious.
If you would like to work with me online coaching is available. Contact me to book a complimentary call.
I also run a free Facebook group for mature female cyclists where I share lots of tips for improving on hills, endurance, speed, power, health, strength and hormones. Here’s the link if you’d like to join:
https://www.facebook.com/groups/agewithoutlimits
Or if you’d like to see more info about the Online Cycling Transformation Program for Mature Females, where we transform your health, performance, enjoyment and longevity on and off the bike, here is that link: