And we’re off! December is here ~ the festive hustle + bustle has begun. And It is cold. It is dark + winter conditions prevail.
This festive month is bursting at the seams with equal amounts of work + play. Year-end pressure is maxed out with excess ~ work, social gatherings, family responsibility, project completions, nights out + more. Here in the Alps the ski stations have opened + local businesses prepare to welcome a high volume of visitors.
Despite following the natural inclination to slow down or hibernate as winter begins, we tend to do the very opposite while burning the christmas candles at both ends.
We all know that the energy we expend in December can be very depleting so it is wise to infuse balanced approach to the festive season with the aim to supercharge our energy reserves where-ever possible. There’s no need to hide away from it all ~ get involved I say + play with the art of balance by incorporating these energy savings practices ~ maybe even bank some extra energy to go dashing through the snow or rocking around the christmas tree.
Daily December Wellbeing
Here are 7 ways to avoid feeling frazzled under the mistletoe this month:-
1. HYDRATE:
The body needs fluid to function properly + proper hydration is essential to feeling healthy + energised. It’s quite easy to become dehydrated in the colder months ~ being at altitude + breathing in cold air is dehydrating in itself ~ a warm cup of coffee, tea or vin chaud is much more appealing than a glass of cold water on a cold day but their diuretic effect merely compounds our dehydration. In it’s mildest form, dehydration makes us feel + look tired, cold, stiff + achey + generally functioning sub-optimally. So make Hydration your quest this festive season.
Make WATER your choice of beverage ~ but it needn’t be limited to a glass of cold water. Variations include warm water, warm water with a squeeze of citrus, herbal teas, broths, miso soup, tisanes + ginger infusions. Avoid excess caffeine (max 4 small cups of coffee or tea a day) to avoid disrupting adrenals in this already stress-inducing month.
I start the day with a morning spritzer of warm water + grapefruit or lemon juice to boost vitamin C, antioxidants + combat the excesses of the festive season. I’m also loving a delicious Rooibos tea blend I found in the bio coop ~ Rooibos is caffeine-free, + is full of antioxidants too.
I often simmer a large pot of water with fresh ginger in the evening + have it on hand for the following day to drink from. Add a pinch of unrefined salt if you are feeling particularly dehydrated or take electrolytes. Miso soup is also a winning choice for efficient hydration.
If you feel particularly stiff + achy, this can be down to dehydration. Practice Yin yoga or Qigong to hydrate structures + tissues in the body. This also helps to keep lymph moving through the body + transports toxins out which optimises our fluid levels + hydration. Read more about that HERE
2. CIRCULATE:
Keep your body moving. Boost your blood circulation in the morning or whenever your feel chilly or tired with warming SUN SALUTATIONS or the 5 TIBETANS (my favourite morning routines).
Wrap up warm particularly around the neck + kidneys where we can lose vital body heat. Regular daily movement also helps keep the lymphatic system pumping + detoxing your system of waste. CLICK HERE to follow me through my morning lymph draining routine.
If you sit in a desk job through the day, keep dumb-bells or a kettle bell nearby for when you are cold or tired. Use them to do 10 squats +/or 10 lunges + feel your heart-rate rise + blood circulating within a minute or 2. You feel awake + warm + your legs will be pumped + prepped for your snow sports too!
3. REDUCE INFLAMMATION:
The skin suffers indoors with central heating as well as when out in the elements. Festive indulgences play havoc with our hydration, digestion + elimination. Help to reduce inflammation + promote gut health by choosing nourishing wholefoods + antioxidant rich green /herbal teas / collagen rich bone broth. In particular think of Tumeric as gold in winter time. Tumeric is a root herb + a spice with well documented bio-active, anti-inflammatory + medicinal properties.
There’s many practical ways to add tumeric to your diet ~ in soups, daals, curries, juices etc. A lux winter warmer is to substitute coffee or hot chocolate for warm golden milk! Pure gold. Here’s my recipe:
- In a blender add 2cms fresh Tumeric, 2cms fresh Ginger, 250mls or oat milk, 1 or 2 tablespoons of maple syrup, plenty of fresh ground pepper. Simmer gently on the hob for 5-10 mins. Sieve into a mug + enjoy!
4. BREATHE WELL:
When our lungs are healthy + functioning optimally we feel energised + our immune function is protected.
Check-in with your breathing regularly. How are you breathing? How is your posture? Can you improve one to improve the other? Posture affects breath + vice versa. The average rate of breaths per minute at rest is 12-15 bpm this rate works fine for gas exchange. When breath is quick + shallow (e.g. 30+ breaths per minute) we have very poor ventilation + minimal gas exchange in the lungs. Check in when you are stressed + work to slow your breath rate. The optimal rate is said to be 5 or 6 breaths per minute. Can you draw the breath in slower + lower then extend the time it takes to breathe-out completely?
Whenever possible breathe through the NOSE rather than the mouth + allow the diaghragm + rib cage to move well as you breathe. This helps to maximise gas exchange + optimises the multitude of benefits that the body relies upon with each breath. Breathing-in through the nose helps reduce dehydration, heats the air on it’s way in, protects us from pathogens in the air (bugs, viruses etc) + more. Breathing-out through the nose supports the autonomic nervous system + reduces hyperventilation by restricting air release so it’s slower + more controlled than experienced with mouth breathing. There are times when it feels impossible to breathe slowly through the nose – i.e while exercising . That’s OK ~ it’s temporary. It’s our habitual breathing outside of exercise that we can + should improve.
Try to go OUTSIDE in nature + breathe. We spend so much time staying indoors in heated spaces now that it’s cold + dark which can be depressing + fatiguing ~ it’s so uplifting to go outside in the fresh air. Socialise, get together, wrap up + go for walks + talks or if you’re lucky to be in the mountains, you’ll already know touring, skiing + snowboarding, snowy walks are always best done with friends + a great way to lift our energy levels.
Practice Breathwork to strengthen the diaphragm + improve lung capacity + efficiency (See below for some soothing breathing exercises).
If you are prone to anaemia or at risk, ensure you manage that with your doctor particularly in winter when the lungs are already working hard in a colder environment. As anaemia reduces blood oxygen levels, it can cause the lungs to over compensate + breathing difficulties may become an additional part of the problem.
When indoors, to encourage proper breathing + help keep sinuses clear, diffuse essential oils. To give a warming aroma to your home or workspace + calm or lift your mood try Eucalyptus, Cedarwood, Citrus oils such as orange + lemon, Rosemary or Frankincense. Read more about the benefits of essential oils HERE. Quick tips:
- Apply 2 drops of lavender oil at night on your pillow for a good nights sleep.
- Invest in an oil blend for respiratory support such as the bug busting, mind soothing blend like ALTITUDE OIL (my fave).
- Got chilblains? Soothe with Geranium oil.
5. SUPPORT YIN + RECHARGE:
To balance the Yang bang (stress + over exertion) we have to invite more Yin in (soothing + recharging practices). Here are some suggestions of Yin promoting practices that we can weave into our December ways.
- 15 mins of yoga or Qigong;
- 5 minutes of breathwork;
- walks in nature;
- having a bath while listening to music or podcast;
- sing or hum along to music (it’s a great way to destress + tone the vagus nerve)
- have a massage;
- creativity ~ writing, cooking, art, music etc.
- prioritise quality sleep
This Qigong tool to support your kidney Qi ~ KIDNEY TAPPING has been used for centuries to support our energy + vitality during winter ~ gently tap your kidneys with your fists 39 times any time you feel depleted. CLICK HERE for a demo. You can do it anytime anywhere to manage fatigue + lack of energy.
Quality SLEEP is our greatest recharge. Go to bed earlier whenever possible + even when you can’t, choose evening activities that aid sleep + relaxation instead of challenging it. In particular avoid eating + drinking late at night.
Here are some things you can try that help me get bed-ready + promote a good nights sleep:
- Read from a book or kindle / play guitar / journal for 30mins or so to avoid screens before sleep;
- Have a warm shower just before bed + massage oil or moisturising lotion onto skin. When I’ve had an active / sporty day I’m a big fan of rubbing transcutaneous magnesium oil onto my tummy, thighs, calves + any aching joints. While supplementing magnesium levels in the body it also eases muscle fatigue + gives me my deepest sleeps.
- Practice soothing stretches in bed (childs pose, forward folds, twists)
- Practice gratitude ~ run through your day + be mindful of people or events to be grateful for (see below for more on practicing an attitude of gratitude)
- Do some calming breathwork ‘pranayama’ Such as these Exhale-focussed ‘Viloma’ breath control exercies which are great pranayama practice to focus the mind while soothing + calming the nervous system. I practice these when I feel ‘wired’ not tired + want to down-regulate, switch off quickly + get to bed. Try these:
- Take 1 smooth breath in through the nose + breath-out of the nose in 4-6 short sharp breaths out. Repeat 3 – 6 times. It’s a super quick way to shift out of a wired headspace + help to unwind.
- Belly breathing is also a great way to calm + soothe us, particularly when the breath out (exhale) is slowed down so as to be longer than the time it takes to breathe-in.
- Here’s another great soothing exercise to slow the rate of breathing right down + induce a ultra zen state. I do it while lying in bed ~ it often sends me off to la-la land before I’ve even got to the end (follow the instructions below). This breathing exercise uses a 1 : 2 ratio of Inhale : Exhale with a pause between each for 2 counts. Read through the instructions in advance of practice.
Viloma 1:2 – instructions:
- Take up to 3 rounds of Belly breath (diaphragmatic) to prepare + then:
- Breathe-in (‘inhale’) for 2 counts : Hold-in breath for 2 counts : Breathe-out (‘exhale’) for 4 counts : hold-out breath for 2 counts ~ repeat this rhythm until it becomes easy + effortless (minimum of 3 rounds) then progress to slow the breath down as follows:
- 4 count inhale : hold for 2 counts : 8 count exhale : hold for 2 counts – continue that rhythm until it becomes effortless (minimum 3 rounds) then progress to
- 5 count inhale : 2 count hold : 10 count exhale : 2 count hold – if that becomes effortless (minimum 3 rounds) then progress to
- 6 count inhale : 2 count hold : 12 count exhale : 2 count hold – if that becomes effortless, progress to
- 8 count inhale : 2 count hold : 16 count exhale : 2 count hold – stay for 3 rounds
- Where-ever you get to without any strain, stay with that rhythm for a few rounds (10 rounds maximum) + reverse the progression, 1 round at a time, until you get to 4:2:8:2 + then take up to 3 recovery breaths + let go of all breath control. Lay with the effects of your breathwork practice + perhaps drift off to sleep.
- NOTE: Remember never to force your breath control ~ it should be smooth + effortless at all times ~ maybe you don’t go so far with it the first few practices. It can take time to lengthen the breath + stick to the same ratio + counting rhythm.
- TIP: Use the throat as a valve to control the airflow ‘ujjayi’. As the air moves from the nostrils to the lungs + lungs to the nostrils apply a gentle constriction at the glottis (where we swallow) to slow + control the amount of air that passes through the throat. This can help particularly on the longer extended exhales. This can also take a lot of practice!
6. ATTITUDE:
Tis the season of good will ~ of hope, generosity, kindness + compassion.
Start by being kind + compassionate to yourself with a more forgiving attitude ~ being down on ourselves or our circumstances, self criticism or comparison with others + negative self-talk is very depleting. Try to remember that we are not our thoughts. Try to police any thoughts of comparison, lack, self deprecation with positive affirmations around self love, worth + acceptance.
Practice an attitude of Gratitude – before going to bed each night bring to mind the circumstances of the day (eg. felt experiences, conversations, actions, connections, opportunities taken or missed). Bring to mind anything or anyone that shaped your day ~ even if it wasn’t a particularly good day. Gather any insight + note each with appreciation + thanks. Search for fresh perspectives that can help you to feel grateful for the wins + the struggles of the day in equal measures. This can help induce clarity of mind, induce a restful sleep as well as grow an attitude of contentment.
These are confidence building tools to lift our sense of self + reenergize. In turn you’ll be in a better headspace to be kind + compassionate + help other people + we all know that helping others has a magical way of lifting our spirits + supercharging our energy.
Perhaps try to respond to unkind people with extra compassion as they are likely in need of it the most….
7. BE STILL + PRESENT:
In general to stay balanced + energised through the last month of the year it’s simple ~ try to mirror the qualities of the natural world + the energy in season, whenever you can. What is nature doing at this time of year? It’s very limited isn’t it?
With winter comes the cold. Lakes, streams + waterfalls have frozen. Rain turns to snow. The the sun stays low in the sky. Snow covers the high ground like a winter blanket + the natural world is at rest. Plant life has let go above ground + retreated to sustain itself at root level. Nature cues us to match her vibe with STILLNESS + DEPTH + NOTHINGNESS – This is meditative.
Therefore choices + intentions for winter should infuse more of the following meditative qualities:
Choosing the paths of least resistance ~ Going with the flow more + seeking less control of outcomes ~ Be less outgoing + more introspective ~ Explore + enquire into the deep + meaningful ideas + possibilities ~ Be more philosophical, imaginative + expansive with thoughts + ideas ~ Be still while doing nothing with present moment awareness ~ be more meditative.
Since these still + present qualities are likely to contradict your December work + social calendar, it is wise to enforce a 5 minute DAILY STILLNESS challenge ~ Just be still + practice being present ~ do nothing for just a few minutes. Risk being bored ~ you’re brain + nervous system will love you back for that depth of presence.
Practice from the Winter Mind Gym in the WINTER SOLSTICE blog
There’s more guidance on BEING STILL in the Blog :