Category Archive: Uncategorized
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Why yoga works
Leave a CommentWhy yoga works
Yoga is hot, yoga is totally in! Why are we so massively into yoga? My yoga journey started 10 years ago. Skin rashes, due to too much testosterone. Sugar, lactose, gluten intolerances, and abdominal pain due to a spastic colon. And in addition, pain in my elbow and wrist labelled RSI. All complaints, as it turned out later, related to stress, and in my case you could say chronic stress.
My first yoga course at the local meeting centre felt like coming home. The peace and relaxation felt like a treat for my body. And gradually my physical complaints eased, I got more in touch with my body, and I became more aware of what my body needed: relaxation, exercise, healthy eating.
Chronic stress is a real disease of affluence. Life is fast, we are constantly on: phone, social media, lots of stimuli, lots on the go, fast and unhealthy food, lots of coffee, loud music, and if all that is not fast enough red bull, alcohol and the occasional shot.
Our lifestyle has changed a lot in the last 150 years. However, we are still in a body that has its basic structure from 200,000 years ago. We are not only living longer, but also very differently from our ancestors. This change in lifestyle also reflects in the pattern of diseases we suffer from today. Stress, poor diet full of toxins and little exercise combine to form the ideal cocktail of many chronic diseases. [1]
And what can you do about this?
It all starts with making conscious choices. What do you want to do with your life? What is your goal? Your health is at the basis of a meaningful life. So if you want to get the most out of your life, then exercise, good nutrition, and managing stress effectively are the first step.And how does yoga contribute to this?
That exercise and meditation are healthy is clear from all kinds of scientific research. [1]
Yoga combines the power of both. Like meditation, it improves brain blood flow. After a 12-week period of yoga practice, there is a measurable change in blood flow in the brain. In the amygdala, blood flow decreases, which is nice because this is the area where fear and pain are localised. On the contrary, in the prefrontal cortex, which is involved in emotional processes such as decision making and social behaviour, blood flow increases. [2] In addition, yoga has a clear effect on lowering chronic inflammatory processes [3] and our stress hormones. [4] In a study with patients with severe depression, therapeutic effect of yoga was even better than treatment with antidepressants alone! [5]I am convinced that experience is the best step to initiate change. So just get started, check out the ODS vitality offer with wonderful deals on yoga, meditation and breath work. And just start doing and experiencing!!!
Heartfelt greetings,
Raphaëlle[1] Het emotionele DNA. Gevoelens bestaan niet, zij ontstaan. Prof. Dr. Pierre Capel, 2022
[2] Cerebral blood flow effects of Yoga training. Cohen D. et al 2009, J Alt. Compl. Medicine
[3] Stress inflammation and Yoga practice. Kiecols-glaser J. et all 2010, Psycosomatic Medicine
[4] How does Yoga reduce stress. Riley K. en Park C. 2015, Health Psychology Review
[5] Serum cortisol and BDNF in patients with major depression. effect of yoga. Naveen G. et al 2016, Int. Review od Psychiatry -
Carefree on holiday? How do you do that?
Leave a CommentCarefree on holiday? How do you do that?
It’s countdown time. Your well-deserved summer vacation is coming! Just push through to properly complete those last days before your leave: meet deadlines, hand over work! Research shows that going on vacation often causes stress. This while we often need our vacation so much to rest, switch off and let go of the daily stress completely.
Do you want to go on holiday carefree and come back relaxed? Here are some tips!
Make a to-do list
Has your last working week started? Then start with a to-do list: what still needs to be done this week and what can wait or can your colleagues take over? Is there still something in between that really needs to be finished? Check your to-do list to see if there’s anything that can move on. Not everything is urgent and not everything has to be done now.Travel relaxed
Make sure you have a few days off before you go on vacation. For example, you can use the weekend to switch off and leave at the beginning of the week. This way you can enjoy the holiday in peace and go on a relaxed journey. This reduces the chance of getting sick by taking rest – an annoying side effect of stress.Leave your work at home
Actively decide what to leave at home. That helps to get into a relaxed mindset. The mobile phone, your laptop, the work stress, the login code to your work email, your thoughts of that annoying colleague. Make it an unpacking list and consciously put it out of your system for the duration of your holiday. [1]Provide anticipation
What would you like to do during your holiday, what would you like to see? Do some google research to get in the holiday mood! [2]
What items would you like to take with you: a book, some magazines, your favorite bikini? Put your suitcase in the bedroom and put some things in it so that you already get in the mood.
Do you have children? Then it is nice to make a countdown calendar. Hang the countdown calendar in a place where you visit every day.Live healthy
Optimal relaxation? Take care of your body during the holidays like a best friend! Eat plenty of fruit and vegetables, moderate alcohol consumption, enjoy the outdoors and get your body moving a little more: walking, swimming, surfing, cycling. All activities to optimally support your body.
And of course don’t forget: give yourself a little more sleep than usual. Sleep enhances the recovery of your body.
The holidays are also an ideal time to reflect. What can I give myself to experience less stress during the year? Fit in a short meditation as a starter of your working day? More attention to healthy eating? More movement? It will all help you stay balanced so you can enjoy life to the fullest!Have a relaxed return home
Make sure you don’t have to start working immediately after your holiday. It’s nice to be able to recover from the trip, unpack quietly, do the holiday laundry, and get used to the daily rhythm at home again. And do you want to hold on to that holiday feeling for as long as possible? Then don’t plan your agenda immediately full of actions, but make sure you still have some space to update the backlog in your emails and to coordinate with your colleagues so that you are fully up to date again and start fresh and fruity again. can go!I wish you a happy holiday, let go and enjoy to the fullest!
Raphaelle
[1] Work to Live. The guide to getting a life, 2003, Joe Robinson
[2]10 tips om uitgerust en ontspannen op vakantie te gaan, Wendy Borst -
Master the menopause
Leave a CommentMaster the menopause
That the menopause is a challenge for many women is clear from the research by Statistics Netherlands and TNO 2021 [1]. In this report, 173 thousand female employees indicate that menopausal complaints sometimes affect their work. This equates to 55 percent of all female workers in menopause. At 8 percent this happens daily, 9 percent suffers from it weekly.
When we think of menopause, we mainly think of night sweats and hot flushes. Yet many women suffer from lesser-known complaints, such as concentration problems, muscle and joint complaints, irritability, palpitations, panic attacks, depression, decreasing libido and insomnia. Complaints that can last up to ten years and that are very obstructive, both privately and at work. In addition, most women still have their periods, so the link is not easily made with the menopause.
Besides the fact that biological phenomena are decisive in the experience of the menopause, culture also plays a role [2]. In those cultures where women improve socially after menopause, significantly fewer menopausal complaints are experienced. A good example of how menopause is viewed in Asian countries is illustrated by the Japanese word for menopause “konenki”, which means “years of renewed energy” [3].
In Western culture, North America and North-West Europe, the emphasis is on youthfulness, and menopause is mainly associated with loss of youth, decay and old age. Isn’t it surprising that you want to postpone the menopause and are considering taking hormone preparations to enjoy your youthfulness as long as possible?The question is therefore: how can you, as a woman, take matters into your own hands? And luckily you can do a lot about it yourself!
With a healthy lifestyle you can solve or control many of the complaints. You can also use yoga and breathwork for extra support of your hormone balance. In addition, it is important to shift your focus. Look at the menopause from a different perspective. See the menopause as a new phase of life, of new possibilities, of letting go, of space. A phase of more time for yourself. Here too you can work with breathing techniques to strengthen your positive mindset on the menopause.
Raphaelle
[1] https://www.cbs.nl/nl-nl/nieuws/2022/20/helft-werknemers-in-overgang-ondervindt-hinder-op-werk
[2] https://www.trouw.nl/nieuws/opgewekt-in-de-overgang~b617c7cb/
[3] psychology magazine
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The magic of good breathing
Leave a CommentThe magic of good breathing
There is nothing more essential to our health and well-being than breathing in and out about 25,000 times a day. Research shows that even small adjustments to the way we breathe can improve our athletic performance, rejuvenate our internal organs, and even cure asthma and autoimmune disease[1].
What is the big secret behind mindful breathing?
The answer lies in the complex mix of how our brain works, our brain’s primitive responses to signals of danger, and how unconscious processes in our body are then controlled in response to these signals [2]. These signals and reactions are also called our “fight and flight” response, or simply our “stress” response. And here lies the power of conscious breathing: with breathing you can DIRECTLY influence this “stress” response. The old Asian wisdom knows many techniques that play with this principle. Many different breathing rhythms to consciously activate our “stress” response, or the “relaxation” response, or the balance between the two.
Of course we also have the more modern variants, such as the currently very popular techniques of Wim Hof or the Heartmath methods flown over from America. At Heartmath they have done years of scientific research into the positive effects of heart coherence and stress reduction [3]. They have also developed biofeedback tools that make your stress level and the effect of your breathing immediately visible on a screen.And what can you do with this knowledge, what can you do?
Breathe consciously for five minutes in the morning, five minutes in the afternoon, and five minutes in the evening. This is how you bring and keep your balance between your “stress” and “relaxation” response. Just 15 minutes of your day can make a world of difference. After a few weeks you will already have tangible results: more rest, more balance, improved concentration, more focus, improved sleeping pattern. You immediately say YES to this, don’t you?The breathing exercise is explained in detail below:
- Sit comfortably
- Place both feet firmly on the floor and place your hands on your stomach
- Bring your attention to your breathing
- Breathe in and out through your nose
- Breathe into your hands
- Make the duration of your inhalation equal to the duration of your exhalation
- Ideally in a rhythm of 5 seconds in and 5 seconds out
- Stay focused on your breathing for 5 minutes
Easy right? Get started, and keep going!
Do you have challenges with your attention? No worries!
Below is a video link to guide your breathing.
Ademhalingsoefening frequentie 6x per minuut om je dagelijkse stress en spanning te verminderenI wish you lots of breathing power!
Raphaelle
Sources:
[1] Het nieuwe ademen, James Nestor , 2022
[2] De kracht van emoties, Heartmath 2020
[3] https://www.heartmath.org/research/research-library/ -
A positive view of health
Leave a CommentA positive view of health
At the end of the sixteenth century, Desiderius Erasmus wrote the well-known wise words “prevention is better than cure”. What have we learned from this in our Western world in 2023? Well not much, you would say, knowing that 97% of our healthcare budget is spent on curative care, and only 3% on preventive care. (1) And yes we do preventive care, everyone knows the consultation centers where you, as proud young parents, go with your newborn sprout, the GGD programs for monitoring the health of our little princes and princesses and of course very recently the corona vaccination policy. But in an aging society, where we expect that in 2040 60% of people will be registered with their GP with one or more chronic conditions, and in 2040 62% of people will be overweight (2). We will have to think the other way around. The health concept of “Positive Health” by founder Machteld Huber sets a good example in this regard.
“Positive Health” chooses a different angle. The emphasis here is not on illness, but on people themselves, on their resilience and on what makes their lives meaningful. According to Huber, health is “the ability to adapt and self-manage in the face of life’s social, physical and emotional challenges”. (1) So it’s about how resilient you are to the challenges in your life, where health is not a goal, but a means to do what you really think is important, a means to lead a meaningful life!
What can you do concretely now?
The spider web has been developed from “Positive Health”, which provides insight into how you experience your health from six dimensions.
Go to https://mijnpositievegezondheid.nl/tools/hoewerkthet and take the test and get started with what matters to you, and what you would like to change! And tie those wise words of Erasmus in your ears and live a healthy life, so that you can give meaning to your beautiful unique life from your full potential!
I wish you very positive health
Raphaelle van der Weide
Lifestyle coach and yoga & meditation teacherSource reference:
(1) https://mijnpositievegezondheid.nl from Institute of Positive Health (iPH) Machteld Huber
(2) https://www.volksgezondheidtoekomstverkenning.nl/c-vtv/trendscenario-update-2020/ diseases – from National Institute for Public Health and the Environment -
How do you become happier?
Leave a CommentHow do you become happier?
Happy 2023!! Probably one of the least original New Year’s wishes, but also one of the greatest gifts you can wish someone. A happy life, isn’t that what you wish everyone? But what actually is happiness, and to what extent can happiness be made?
Happiness professor Meike Bartels (1973) says about this: “I don’t see happiness as an end point but as a catalyst. Happiness is about shaping your life to the moments when you feel good. Trying to steer your own course. People often talk about what they have to do to become happy. But you can also ask yourself: what should I do to become happy?” (1).
Scientists have determined that 40% of your happiness is determined by your genes. Something that is already fixed at birth, also called your “set point”. You can be resigned to this, and think “I can’t help feeling unhappy, it’s my genes!”. The good news is, the other 60% is in your hands!
Of that 60%, 10% is determined by your circumstances (2). The fact that our circumstances have so little influence on your happiness has to do with habituation. That luxury car, that large television screen, those designer pants, it gives you a feeling of happiness when you buy it, but you get used to it very quickly and the feeling of happiness does not last long.
The other 50% that determine your happiness lie in conscious activities that you can choose every day. But what are those activities, and what can you do with them? And here science (1) and the ancient yoga tradition go hand in hand, here are some tips.
Take care of yourself
Lay the foundation for good health: feed your body with healthy food, get plenty of exercise, preferably in nature, get enough sleep, and ensure a good balance between tension and relaxation. Good health ensures a healthy hormone balance, and stimulates the production of your so-called happiness hormones (3).Count your blessings
Every night before you go to bed, write down three things you’re grateful for that day and dwell on that feeling: a beautiful sunshine, that beautiful smile from the neighbor, that hug from your daughter. Living from gratitude stimulates “to have a positive attitude to life”, to “see the glass half full instead of half empty”.Do a good deed
Do something good for your fellow man, without expecting anything in return.
This fits in nicely with the principle of karma yoga, or the “yoga of action”, where you do something selflessly for others. And these can also be small things, bringing a bunch of flowers to your sick neighbor, or pleasing your friends with homemade cookies.Experiencing every moment of sincere gratitude and connection increases your feeling of happiness, you radiate this, you smile, and yes… you get a smile back! And so the circle is complete: the catalytic effect of a moment of happiness.
I wish you a very happy 2023! May it be a year full of grateful moments and moments of deep connection, a year in which you will experience happiness as an attitude to life instead of an end result to be achieved.
Raphaelle van der Weide
Lifestyle coach and yoga & meditation teacher
Butterflyfive.comSources:
(1) Meike Bartels, Wat je kunt doen om gelukkiger te worden? https://www.universiteitvannederland.nl/college/wat-kun-je-doen-om-gelukkiger-te-worden
(2) Jos Leventje, Wat maakt daadwerkelijk gelukkig? De 3 factoren voor Geluk volgens de wetenschap. https://leventje.nl/factoren-voor-geluk
(3) Martijn, Gelukshormoon tekort, 4 hormonen voor een gelukkiger leven! https://jouwpersoonlijkegroei.nl/gelukshormonen/
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A retreat, what are you actually doing there?
Leave a CommentA retreat, what are you actually doing there?
Retreats, you see them more and more often. But what exactly is it and what do you actually do there? Maybe you have a certain image of a group that is completely silent for a few days, or maybe it seems a bit blurry. I’d love to tell you all about it!
What is a (yoga) retreat?
The literal meaning of retreat is ‘withdrawing from yourself’. During a retreat you take time for yourself and step out of all the roles you assume in daily life. Just press the pause button to feel how you are really doing. You no longer have distractions to hide behind. You create space and time to feel and be sincere and honest with yourself.What do you do during a yoga retreat?
During a yoga retreat there are various yoga classes on the program. In addition, there is room for meditation, pranayama (breathing exercises), workshops and free time to do what you feel like. The food is provided and you don’t have to worry about anything else. It is often possible to book a massage, a 1-on-1 session or an energetic treatment. Sometimes there are also group activities on the program. You can think of (cocoa) ceremonies, ecstatic dance and a walk in nature. You can choose which activities you want to participate in. Above all, feel free to do what you need. Withdrawing yourself into your own bubble or being in contact with others.What does a retreat lead to?
Unknowingly we are overloaded with stimuli and thoughts every day. By stepping into a different environment you become aware of your behaviors, patterns and beliefs. Because you take more moments of rest, there is more room to notice your body’s signals and to be in touch with yourself again. You may suddenly notice that you are tired or that you do certain things because they are expected of you. You can receive new insights and get answers to questions that you have been walking around with for a while. You relax, you feel relaxed and you gain new energy. You often gain new knowledge and experience and you are given tools that you can use in your daily life to experience more and more happiness in life.How do you know which retreat is right for you?
Everyone has their own needs and experiences. That is why it is important that you feel for yourself which yoga retreat suits you. How long do you want to go away? A day, a weekend or a week? Do you want to stay in the Netherlands or go abroad? Do you want to get started with a specific theme? Check out the place, the program and the organizers and feel if this feels right for you. If you are going to a yoga retreat alone for the first time, this can be very exciting. Know that you are always in a safe group of like-minded people and that you are not alone. The most important thing is that you are having fun and that you feel comfortable. -
Sleep meditation is the remedy for a good night’s sleep
Leave a CommentSleep meditation is the remedy for a good night’s sleep
Do you recognize this? After a busy day you are finally in bed, but you can’t get to sleep. You are worrying and all kinds of thoughts are wandering through your head. You sleep restlessly and often wake up and in the morning you don’t feel rested at all. Many people suffer from sleep disorders, insomnia or poor sleep and are at their wits’ end. Did you know that sleep meditation can help with that? Not only for sleeping problems, but also to simply feel a bit more energetic or more comfortable in your own skin.
Why a sleep meditation
A sleep meditation can help you experience more rest and relaxation and fall asleep more easily. It can also help you improve your sleep quality. A good night’s sleep is necessary to be able to process the stimuli you experience during the day. In addition, the body can recover during sleep and thus strengthens your health, both physically and mentally. Stress decreases and sleep quality increases. After a good night’s sleep, you wake up rested and feel cheerful, energized and alert throughout the day.How do you perform a sleep meditation?
During a sleep meditation you shift the focus from the head (thoughts) to the body (feeling); such as feeling physical sensations or your breath. You activate the parasympathetic nervous system, a relaxed state in which there is room for rest and recovery. There are many different forms and ways to perform sleep mediation. It is important that you find a way that suits you.You can do a sleep meditation sitting, next to your bed or in another nice place where you can relax. It can also be lying in bed. You no longer have to change position or take action and you can go to sleep immediately after meditating.
Types of Sleep Meditation
Relaxation music
An easy and accessible way to unwind is to listen to relaxing music. You can turn on music with a certain frequency (vibration), nature sounds or ‘white noise’.Guided Meditation
Nowadays there are various apps that you can use as a tool during your meditation. As a sleep meditation, you can turn on a guided meditation such as a body scan or a meditation aimed at relaxation or gratitude. There are also specific sleep meditations that are aimed at falling asleep relaxed.Meditation without guidance
During a meditation without guidance you bring your attention inwards and you can concentrate on one thing. For example, you can focus on your breathing, physical sensations in your body or visualize a place where you like to be and where you feel comfortable. During meditation you perceive what presents itself, without judgment and without having to change anything. Everything is as it may be in the present moment.Breathing exercise
In addition, performing a breathing exercise can also have a beneficial effect in experiencing relaxation and calming your nervous system. The focus is on lengthening your exhalation. For example, you can inhale for a count of four and then slowly lengthen your exhalation to a count of 8.Finally, some tips for a good night’s sleep
Create your own sleeping ritual to prepare body and mind for your night’s rest. You can think of taking a hot shower, drinking a cup of herbal tea or reading a book. You can write down all your thoughts or three things you are grateful for at that moment. Performing a number of gentle yin yoga poses helps you to connect more with your body and to let go of the last physical tension.There are many possibilities, it is important that you choose a way that suits you, you enjoy doing and where you experience positive effects.
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Back to that great holiday feeling
Leave a CommentBack to that great holiday feeling
The summer holiday period is over and you soon go back into the fast rhythm of daily life. You are absorbed by all the activities, obligations and roles that you fulfill at home and at work. That nice holiday feeling you had seems to be slowly fading away, even though you intended to keep that feeling for so long! With these relaxation exercises you will return to that nice vibe.
Bring back the holiday feeling
How does vacation feel to you? What does the holiday feeling mean to you? A feeling of freedom, peace and pleasure, nothing is necessary and everything is allowed? Do you spend more time outdoors or in nature? Do you enjoy the long days, the sun and the warmth, cheerful music? Do you take the time to eat and drink together, to connect with each other and to create conviviality? Are you more in connection with yourself and do you do the things you feel like doing? What do you like to do when you are on vacation and what do you experience?Visualization exercise: your ultimate holiday
Travel to your ultimate holiday destination through this visualization. Sit in a nice place where you won’t be disturbed. Get into a comfortable position, close your eyes and bring attention to your body. Feel your feet, your legs, your upper body, arms and head. Connect with your breath and on the exhale release all tension.Now imagine that you are in a place where you would like to be. The place where you can experience your ultimate holiday feeling. Maybe you are lying on a beach somewhere in the sun, sitting on a terrace and enjoying delicious food or being in nature. What does this place look like, what do you see? Colours, shapes, structures, objects? What can you hear, sounds of nature, music, people? Is there a certain smell that you can detect? Maybe even something you can taste? How does the place feel where you are now? Is it hot or cold? Use all your senses to make your experience as intense as possible and feel your holiday feeling. You may feel a soft smile on your face. Stay in this place for as long as you want and then calmly return to the area where you are, reconnect with your body and slowly open your eyes. Take this great holiday feeling with you and travel back to this great place, your happy place, as often as you want.
Stress relaxation exercise
If you find yourself quickly being drawn into the daily grind and feeling tense, take a moment for yourself and perform this short relaxation exercise.Sit or lie down quietly and bring attention to yourself. Breathe in deeply through your nose and exhale slowly through your mouth. Repeat a few times and feel your breathing calm down more and more. On the inhale, make fists of your hands, tense all muscles and on the exhale, release the tension. Inhale make fists, exhale release. Repeat several more times.
Bring attention to your shoulders, how does this area feel? Inhale and shrug your shoulders toward your ears. Hold this position for a moment and feel the tension and discomfort. Sigh out and lower the shoulders, feel the relaxation and relief. Repeat this relaxation exercise a number of times and feel how you can release more and more tension as you exhale. After repeating the exercise a few times, bring the attention back to your body and feel for another place where you feel tension. Inhaling tense the muscles in this area, feel the discomfort. Breathing out you let go of all muscle tension and you feel space and relief arise.
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Experience your day mindfully
Leave a CommentExperience your day mindfully
You probably recognize it: in daily life you are often absorbed by all the activities, obligations and roles that you fulfill at home, at work and beyond. How do you ensure that you still experience your day as consciously as possible? Claire, the hostess of Yogaplace, shares her tips.
A slow start of the day
How you start your morning affects how you feel for the rest of your day. Do you start the day in a hurry? Then you will also feel restless for the rest of the day. Are you going for a calm and relaxed start to the day? Then you will notice that you are more confident the rest of the day.
How do you start your day slow? Make sure you take all the time for yourself, even if that may mean getting up a little earlier. “Activate your senses with a nice scent (incense, scented candle, aroma diffuser) and a herbal tea and choose your favorite place in the house to wake up peacefully. You can also spend this time on a nice work-out, yoga practice, walk, meditation or journaling.”Self-care is a necessity, not a luxury
Also create fixed moments to literally take care of yourself. Claire: “With a fixed skincare routine I give my skin, and therefore myself, care and attention. A wonderful facial massage is certainly not lacking.”
Taking care of yourself also means feeding yourself. “I adjust my breakfast to the season. Now in summertime, my body is telling me it needs something fresh and lighter. For example, vegetable yogurt with summer fruit, chia seeds, grated coconut and goji berries. Something that you prepare for yourself with care and love always tastes better!”Offline time
Do you find yourself spending a lot of time in front of a screen? Plan regular offline moments. Put your phone away or put it on airplane mode and let the people around you know that you are offline. Just look how much more space in your head you will experience and maybe even creativity will be sparked!Yoga contributes to a mindful life
Claire: “How yoga helps me to stay mindful during the day? It helps me to connect with my ‘self’, to be aware, to feel well what lives in me and to listen to my body. What it offers me? Peace, tranquility, connection with myself, gratitude and also challenge, energy and a lot of creativity.”Namaste
Claire
Hostess at YogaplaceCheck out the Yogaplace services at ODS Vitaal
