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The first two exercises allow you to use your body to try and calm your mind. You can use these exercises to slow racing thoughts before bedtime or if you wake in the middle of the night, but you can also use them during the day to manage stress.

Legs Up the Wall (Viparita Karani)

Click here for written instructions for legs up the wall or to see modifications/variations. Do not practice this pose if you have glaucoma or other eye problems, or a serious back or neck injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Legs up the wall is a gentle way to bring the body into a state of deep relaxation and renewal.

Donna Eden’s Hook Up

If you are like me, you find it difficult to slow down your racing mind using your mind – the more you try to “clear” your mind when meditating, the busier it gets. The idea of the “Hook Up” exercise created by Donna Eden is to use your body to quiet your mind.

Place the middle finger of one hand in your belly button, and the middle finger of your other hand between your eyebrows above the ridge of your nose. Push slightly in and then up with each finger, and while holding your fingers in that position take 4-5 deep breaths in through the nose, and out through the mouth. We are connecting two acupuncture meridians – the conception meridian which runs up the middle of the front of your body ending just under your lower lip with the governing meridian which runs up your spine over your head to end at the junction of your upper lip with your gums. This exercise is grounding and helps calm anxiety.

Dr Weil’s 4-7-8 Breath

Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Close your mouth and inhale through your nose while counting to four. Hold your breath while you count to seven. Exhale completely through your mouth, while making a “whooshing” sound again and counting to eight. Repeat the cycle three more times for a total of four breaths.

Dr. Weil recommends practicing the technique twice daily for six to eight weeks until you can fall asleep in 60 seconds. This breathing exercise is a natural tranquilizer for the nervous system. Dr. Weil says. “Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice.”

Do it at least twice a day. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths.

Refills of Products

Call Northshore Acupuncture Center or email amy@northshoreacupuncturecenter.com to order refills for the ear seeds, Serenity essential oil blend, Serenity softgel capsules or the Sleepmix tea.

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