What can yoga do for you?
Yoga is an ancient practice that offers numerous physical and mental benefits. Physically, it helps to improve flexibility, balance, and strength, as well as reducing pain and tension in the body. Regular yoga practice has also been shown to lower stress levels and improve heart health. Mentally, yoga can help to reduce anxiety and depression, improve focus and concentration, and enhance feelings of well-being. Additionally, yoga can have a positive impact on sleep quality and immune function. It is a low-impact form of exercise that can be done by people of all ages and fitness levels, making it accessible to everyone. Furthermore, the mindfulness and breathing components of yoga can help to promote relaxation and reduce stress, leading to a greater sense of calm and peace.
How is breathing related to stress?
Breathwork refers to a range of practices that involve controlled breathing techniques to improve physical and mental well-being. One significant advantage of breathwork is its ability to reduce stress levels in the body. When we breathe deeply and slowly, it triggers the body's relaxation response, reducing the production of stress hormones like cortisol and increasing the production of calming neurotransmitters like GABA. Regular breathwork can lead to a range of benefits, including decreased anxiety, improved sleep quality, and increased feelings of relaxation and calmness. Additionally, it can improve immune function, lower blood pressure, and reduce inflammation in the body, all of which can contribute to improved overall health. In summary, incorporating breathwork into your daily routine can be an effective tool for managing stress and improving your physical and mental health.
The Zeigarnik effect is a psychological phenomenon that refers to the human tendency to remember unfinished tasks or unanswered questions, while completed tasks or questions are often forgotten. This effect was discovered by the Russian psychologist Bluma Zeigarnik in the 1920s. The Zeigarnik effect can explain why people often feel restless when they have unfinished tasks, and why unanswered questions tend to stick in our minds. This can lead to increased stress and distraction, which can affect our focus and productivity. By being aware of the Zeigarnik effect, we can better prioritize our tasks and focus on what really matters. By completing tasks and answering questions, we can free up our memory and regain our mental peace.
Change of thoughts and behaviour
If you notice that you don't exercise enough and think: I'm just not much of an athlete, then that reinforces the behaviour. If you really want to change something in the long term, you will not only have to change your thoughts, but also your behaviour. The experience I have with my clients who consciously engage in healthy eating and more exercise for two weeks quickly see concrete results. The self-image then changes to: I can muster the discipline to take care of myself. Such successful experiences greatly strengthen your motivation, more than just an adjustment of thoughts, and ensure long-lasting change. A healthy mindset is reflected in behavior. After all, what you give attention, grows!
Binge eating disorder (BED), is an eating disorder characterized by recurrent episodes of binge eating, often accompanied by feelings of loss of control. In addition to psychological factors such as stress and anxiety, micronutrient deficiencies can also contribute to the onset and persistence of binge eating. A deficiency in certain micronutrients, such as iron, zinc and magnesium, can lead to disturbances in neurotransmitter function in the brain, affecting impulse control and mood. This, in turn, can increase the risk of binge eating. In addition, an unbalanced diet, often characterized by an excessive intake of processed foods and sugars, can lead to micronutrient deficiencies that can further unbalance the body and exacerbate binge eating. It is therefore important to consume a varied and balanced diet rich in micronutrients to reduce the risk of binge eating. Consult a professional if you are concerned about your eating habits and/or health.
Chi Running is a holistic approach to running that combines principles of Tai Chi with modern running techniques. It was developed by Danny Dreyer, a former competitive runner, and Tai Chi instructor. The technique emphasizes a relaxed, yet efficient running posture, with a focus on using the body's core and gravity to move forward. This helps to promote a more natural and efficient running style, reducing the impact on the joints and so reducing the risk of injury. I find Chi Running is a unique and effective approach to running that helps my clients of all levels improve their form, reduce injury risk, and enhance their overall running experience. During my 3D coaching trajectory, I always implement a masterclass and practice teach Chi-running with my clients. Many of my clients who practice Chi Running reported enhanced mental clarity, increased mindfulness, and a deeper connection to their bodies and running experience. Whether you are a beginner or an experienced runner, incorporating the principles of Chi Running into the training will help you run better, safer, and more efficiently. If you want to dive deeper into the matter, I can suggest Danny Dreyer’s book - Chi Running, a revolutionary approach to effortless injury-free running. Or just book a class.
The Braverman test is a brain chemistry assessment designed to determine an individual's dominant neurotransmitter type. Developed by Dr. Eric Braverman, the test evaluates four neurotransmitter types: dopamine, acetylcholine, GABA, and serotonin. The test is a simple questionnaire that assesses different aspects of an individual's behavior, such as their eating habits, sleep patterns, personality traits, and cognitive functioning. Based on the responses, a dominant neurotransmitter type is identified, and a recommended plan is provided to help balance brain chemistry. The Braverman test is often used to help individuals optimize their brain function and improve their overall health and well-being. It can also be useful for identifying underlying imbalances that may contribute to various health conditions, such as depression, anxiety, ADHD, and addiction.
With the recognized Functional Movement Screen (FMS), I quickly and clearly gain insight into any movement restrictions through 7 exercises. Such limitations can occur in stability, coordination, balance, mobility, or flexibility. I primarily use FMS to determine the actual starting point of an individual at the beginning of a movement program and also to track progress. It is a very effective tool for eliminating weak links in the movement chain and preventing injuries. You benefit greatly from this not only during sports but also in daily life. In my experience, many people have unconscious asymmetries in muscles and joints. This can cause discomfort, and one may unconsciously avoid certain movements or forms of exercise. Especially when you start moving more, it's important to bring your body into balance. What I often see is that people, after a break of several years, enthusiastically return to their favorite sport and then, to their surprise, experience unpleasant aches or other symptoms. It's a tricky situation: the agility and knowledge are there, but the muscles and joints are not at the old level. Systematically building up and addressing specific issues is essential to continue enjoying the sport and avoid injuries. If the FMS reveals that you have limited joint mobility, we will focus on mobilizing them. Limited flexibility due to short muscles can be addressed with specific stretching exercises. We improve your stability through strength, coordination, and balance exercises. And the beauty of it is that you don't have to follow a separate exercise program to eliminate weak links: I integrate the approach naturally into all movement and sports moments.
The Drama Triangle
The Drama Triangle is a social model that describes three roles people often assume in conflicts: the Victim, the Persecutor, and the Rescuer. The Victim feels helpless and blames others for their problems. The Persecutor blames and criticizes others, often attacking the Victim. The Rescuer tries to save the Victim by offering unsolicited help or advice, often without addressing the underlying issues. These roles can create a cycle of dysfunction in relationships and communication, as people switch between roles and fail to address the root causes of the conflict. Breaking the cycle requires individuals to take responsibility for their own actions and emotions, and to communicate openly and assertively without resorting to blame, criticism, or rescuing.
Belang Mental Coaching
Mental coaching is important because it helps improve our mental and emotional well-being. It assists us in understanding and managing our thoughts and emotions, enabling us to better cope with stress, fears, and challenges in life. Mental coaching also supports the achievement of personal and professional goals by helping us overcome obstacles and strengthening our self-confidence and motivation. Additionally, mental coaching contributes to increasing our emotional intelligence, allowing us to communicate and collaborate better with others. In summary, mental coaching is a crucial tool for personal and professional growth, enhancing our mental health.
The vagus nerve, also known as the "wandering" nerve, is a crucial component of the autonomic nervous system and is responsible for regulating various bodily functions. It is the longest cranial nerve, stretching from the brainstem to the abdomen, and plays a significant role in communication between the brain and the body's organs. Gut feelings, often described as instincts or intuition, are sensations or premonitions that arise in the abdomen. While they may seem mysterious, emerging research suggests they are closely linked to the vagus nerve. The gut contains a complex network of neurons called the enteric nervous system, often referred to as the "second brain." This network is closely connected to the vagus nerve and enables bidirectional communication between the gut and the brain. Through this connection, the vagus nerve transmits information from the gut to the brain, influencing our emotional state, decision-making, and overall well-being. Gut feelings can thus be seen as subtle signals transmitted via the vagus nerve, providing us with valuable insights and guiding our intuition. In summary, the vagus nerve acts as a communication pathway between the gut and the brain, and gut feelings can be viewed as the result of this complex connection, offering us intuitive information about various aspects of our lives.
Sadness, fear, anger, and joy are roughly the four basic emotions that humans possess. And we don't have them for no reason. We have emotions to navigate life. Emotions provide us with crucial information about ourselves and offer us the immediate opportunity to process situations in our lives. Do we experience unpleasant emotions? It's unfortunate that sadness, fear, and anger are often suppressed because they are labeled as negative emotions. With this perspective, these emotions are seen as something to get rid of as quickly as possible. And that's where it goes wrong. Emotions that arise within you need to be felt. By allowing yourself to fully experience the sadness, you can process the event. This releases the emotional charge from the memory, allowing us to move on with our lives cleansed. The function of emotions We need emotions to cope with life. We feel sadness when something affects us deeply. By unabashedly feeling the sadness, we can process that event. The emotional charge diminishes, and we can move forward with our lives. Fear is necessary as a warning signal and to react alertly and appropriately in dangerous situations. Anger serves as a warning to ourselves that a boundary is being crossed and empowers us to stand up for ourselves. Joy provides us with the happiness and energy to continue and thrive in life. Suppressing emotions If you don't want to feel emotions, you keep them within yourself. Because the natural course of emotions is that they want to be felt, you find yourself constantly trying to control these emotions. You might be doing this without even realizing it. If you experience unexplained fatigue, restlessness in your body, irritability, impatience, and find yourself increasingly overwhelmed by strong emotions, you likely have a buildup of unprocessed emotions. Suppressing emotions leads to exhaustion and is the number one cause of burnout. Processing emotions You can only process emotions like sadness, fear, and anger by allowing yourself to feel them without restraint. Feeling involves directing your attention to the emotions that you can only sense in your body. Sometimes, the sensation is so suppressed that you feel nothing in your body. In that case, something else is needed: bringing you back into your feelings. I can assist you with that. Once you start feeling something again, the next step is to allow that feeling without judgment. Embrace what you feel in your body, and accept it completely without any judgment.