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Week 7: Breathe and Reboot

Posted By Tanja Djelevic On April 23, 2012 @ 9:50 am In Fitness | 1 Comment

Woman doing breathing exercises [1]

When I demand that my clients incorporate rest into their intense workout schedule, I’m always met by googly eyes and a surprised “You want me to do nothing?!” But it’s a matter of fact that no workout plan works to its fullest potential if you don’t rest properly.

As with everything else in life, there are huge benefits to finding the right balance between active exercise and recovery. During the rest and recovery time [2](which of course includes enough hours of sleep [3] every night), cells heal, your body re-boots and energy stores replenish. That’s why it is extremely important to let the body heal for one or even two days per week so you can reap the benefits of all your hard work. And if you are on a plan that has you working out almost every day of the week, that’s never going to happen!

On a mental level, it can be very challenging for many of us — especially us multi-taskers — to give ourselves permission to take a break [4]. Many of us have to learn how to slow down. In fact, you may even have to plan to do absolutely nothing.

A cornerstone in training and recovery is breathing [5]. Studies say that breath work has the power to influence and even reprogram the nervous system. Breathing can help with everything from increasing energy, lowering blood pressure, improving circulation and beating anxiety disorders without the use of drugs, and those are only a few of the important benefits. It’s common knowledge even in the Western world that the art of yoga [6], with it’s attendant breath work, has healing powers, but I dare to say that whoever you are and whatever type of exercise you practice, you can incorporate your own style of breath work [7] into your daily life.

Week 7 assignment: Rest, relax and breathe

This week I would like you to challenge yourself with scheduling some time for breathing and relaxing. But you can still move, even during recovery periods! Recovery exercise can include yoga [8], stretching your muscles [9], or using the foam roller [10] to do some myofascial release [11] while breathing deeply. Or you can take a walk in the woods. Sit down in nature and inhale the scents of whatever that is which is around you. My rest and relaxation in the big city is taking a bath, doing some deep breathing or — my favorite — doing some Tai Chi [12] just to slooooow down…

Let me know how it goes and Live Life Loud [13]!


Missed a week in our 10-week body/mind makeover program? Get back on track!

Week 1: Get Motivated and Add Exercise [14]

Week 2: Learn to Love Food [15]

Week 3: Make Fitness Fun Again [16]

Week 4: Feel the Love and a Better Body Image [17]

Week 5: Hit the Weights [18]

Week 6: Water, Good for Your Body, Inside and Out [19]

Week 7: Breathe and Reboot [20]

Week 8: Rock Star Intervals [21]

Week 9: The Three T’s! [22]

Week 10: Putting it All Together [23]

Work out with Tanja Djelevic fitness videos [24] on GaiamTV.com!

Article printed from Gaiam Blog: http://blog.gaiam.com

URL to article: http://blog.gaiam.com/week-7-rr/

URLs in this post:

[1] Image: http://blog.gaiam.com/wp-content/uploads/2008/05/Breathing.jpg

[2] rest and recovery time : http://blog.gaiam.com/blog/7-signs-that-its-time-to-recharge/

[3] enough hours of sleep: http://life.gaiam.com/article/how-regulate-your-sleep-cycle

[4] permission to take a break: http://life.gaiam.com/article/recharging-ahead-7-ways-take-guilt-free-me-time

[5] breathing: http://www.gaiam.com/product/relaxation+and+breathing+for+meditation+dvd.do?SID=WG127SPRTAPEMACS&extcmp=life_prod

[6] yoga: http://www.gaiamtv.com/category/yoga-studio-videos?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[7] style of breath work: http://life.gaiam.com/article/what-sequential-breathing

[8] yoga: http://www.gaiam.com/category/yoga-studio.do?SID=WG127SPRTAPEMACS&extcmp=life_prod

[9] stretching your muscles: http://blog.gaiam.com/blog/stretch-toward-good-health/

[10] foam roller: http://www.gaiam.com/product/muscle+therapy+foam+roller.do?SID=WG127SPRTAPEMACS&extcmp=life_prod

[11] myofascial release: http://life.gaiam.com/video/roll-it-out-myofascial-release

[12] Tai Chi: http://www.gaiamtv.com/search/node/tai chi?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

[13] Live Life Loud: http://www.tanjadjelevic.com/

[14] Week 1: Get Motivated and Add Exercise: http://blog.gaiam.com/blog/10-weeks-to-a-better-body-and-more-energy/

[15] Week 2: Learn to Love Food: http://blog.gaiam.com/blog/week-2-better-body-and-more-energy-challenge/

[16] Week 3: Make Fitness Fun Again: http://blog.gaiam.com/blog/week-3-make-fitness-fun-again/

[17] Week 4: Feel the Love and a Better Body Image: http://blog.gaiam.com/blog/week-4-feel-the-love-and-a-better-body-image/

[18] Week 5: Hit the Weights: http://blog.gaiam.com/blog/week-5-hit-the-weights/

[19] Week 6: Water, Good for Your Body, Inside and Out: http://blog.gaiam.com/blog/week-6-water-good-for-your-body-inside-and-out/

[20] Week 7: Breathe and Reboot: http://blog.gaiam.com/blog/week-7-rr/

[21] Week 8: Rock Star Intervals: http://blog.gaiam.com/blog/week-8-rock-star-intervals/

[22] Week 9: The Three T’s!: http://blog.gaiam.com/blog/week-9-the-three-ts/

[23] Week 10: Putting it All Together: http://blog.gaiam.com/blog/week-10-putting-it-all-together/

[24] Tanja Djelevic fitness videos: http://www.gaiamtv.com/search/node/tanja?chan=GaiamLife&utm_source=GaiamLife&utm_medium=Web&utm_campaign=10day

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