Normally on a post like this I would write about the amazing teachers and practitioners of the DeROSE method around the world. But instead, I am going to write about a side effect from our network. Traveling… Aero planes… Airports… Customs and immigration. In these past three weeks I have traveled a lot. It is great… And it is also a pain! Long lines, uncomfortable seats, loud noises, different time zones, stress, exhaustion, 24 hour news channels and hotel rooms. Traveling can be one of the most stressful times in a person’s life.
In this article I am going to start with the first tier of tips to manage this stress and to experience the techniques of the DeROSE Method. These tips require around 5 min each, a total of 10 minutes out of your day which could really change your response to stress.
The first tip is regarding your physical body and the second will be regarding your emotions.
When you arrive at your hotel room, especially if your flight took more than 4 hours, take care of your body! The time in the same position plus the stress will tighten up your muscles. Even if you go to the gym, your body will not perform in the same way. So practical tip: stretch your body when you arrive in your room. All you need is 5 minutes. Pay close attention to your spine and use its full range of movements.
Take a moment and straighten your spine. Spend 30 seconds balancing yourself in one foot and then the other. If you can do it with your eyes closed.
Lean your body to your left. Be careful not to twist your hips. All you need is 30 seconds to each side.
Sitting down with your legs crossed, bring your left hand behind your back supporting your back and being your right hand to your left knee, twisting your spine. Stay in a comfortable position for the fist few moments and then exhale to give your maximum. Once again. 30 seconds is all you need for each side.
Stretch your legs in front of you and rest your body forward. Try to touch your forehead on your knees whilst keeping them straight and locked in. Aim for comfort. After 30 seconds return and lie down facing the ground. Bend your knees and hold onto your ankles. Then give your best effort to push with your thighs raising your knees and torso off the ground. If you are able, try to look at the ceiling of the room. All you need is 15 seconds.
5th and final minute.
If you are able to execute an inverted position do so now if not, just lie with your back on the floor and raise your feet above your head. If you are able stay the minute in this position.
This routine is valid for anyone, not just those traveling. But for the travelers this will be particularly welcomed! If you do this short routine you will notice that your body will perform much better for the rest of your trip.
The second tip is for another aspect of pressure, the emotional pressure. The objective of this short technique is to bring more awareness and consciousness to the way you breathe and through this process take a few steps towards improved self esteem and confidence. Note this is not a therapy, if you suffer from any condition seek professional medical help. This tip, much like the DeRose method, is not a form of therapy — we would not be qualified for that! — it is indeed a way to boost your performance.
So before you start check a couple of things:
1) blow your nostrils and make sure they are not obstructed. For the entirety of this technique we will ask you to breathe exclusively through your nostrils.
2) you body’s position does matter. Try to find a place where you will not be interrupted, where you can sit down and where you can keep your back straight — don’t lean back on the seat. Also pay attention to the position of your neck and keep it along the same line as your spine, in other words, it is as if you want to be looking slightly up.
Now that you are setup spend the first few moments at simply noticing how you breathe. Try to inhale and exhale slower, using a greater capacity of your lungs. The next time you breathe try to pay attention to each stage in your breathing: inhalation, retention of the air whilst your lungs are full, exhalation and retention of your lungs empty.
Maintain this breathing and when you next inhale project your abdomen outwards, giving you more room to expand your lungs. When you exhale contract your abdominal muscles to compress your lungs. Your next breathe will have even more air than before. Continue to breathe exclusively through your nostrils. Deeply and slowly.
If you are ready, increase the difficulty. If you so not feel comfortable continue executing this variation until the end of the time. To increase the difficulty add a rhythm. For example, use a measure of 4 seconds for each stage of your breathing:
* 4 seconds to inhale;
* 4 seconds to keep your lungs full;
* 4 seconds to exhale;
* 4 seconds to keep your lungs empty.
All it takes is 5 minutes. After this time, observe yourself and try to notice your state of mind, your state of being.