Timetable for 20th April 2020

As we head towards week 5 of online training, it’s more important than ever that we find the time to look after our physical health and emotional well being. So here are a few easy tips to help you cope if you are feeling a little more unsettled than usual.

1. Develop a Breath-work Practice
Having a breath work practice has been praised for widespread health benefits, and coping with moments of anxiety is a common one. In the midst of a panic attack, it is an aware breath that calms us. It is something that with practice, we can have control over, and it will be there for us when we need it. Simply breathe in for a count of four, hold for a single count and exhale for a count of 8. Extending the exhalation and focusing on using abdominal breathing are verified ways to enact the parasympathetic nervous system and send a safe, calming signal to your brain.

2. Start your Day with a Meditation
Drop-in, center yourself, and be present. Starting your day with a meditation invites the calm you wish to see for the next 24 hours.

3. Eat Well-Balanced Meals
No doubt you’ve heard the saying, ‘you are what you eat’. One of the best coping strategies for anxiety is making sure your plate is full of all the good stuff. Challenge yourself to try a new recipe once a week or boost your vitamin intake with a nutritious smoothie or soup.

4. Take Time Out
Five minutes may be all that you need, but removing yourself from any situation that triggers negative feelings will bring you back to the state of calm. It’s harder than normal right now, we know this. Try taking five minutes in the garden, or doing a quick yoga flow or running through your pattern in the sunshine. Even put on your throwback playlist and have a little boogie. Spend the next few moments doing something that makes your heart sing.

5. Get a Good Nights Sleep
Do you know much about sleep hygiene? I don’t mean brushing your teeth and washing your face (although I would recommend both). What I mean is setting your space up for the best night’s sleep you ever had. Leave your guilty pleasure TV shows for the sofa and limit the time spent on your smartphone. A deep sleep, where our brain can work through its different waves, allows our mind to relax and reset for a calm day ahead.

Don’t forget, if you need any individual additional tuition please book a 10 minute One-on-One session.

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These sessions are designed to be concise.
It is important that you warm-up properly prior to the session starting.

Monday

Tuesday

Wednesday

Thursday

Friday

Dress Code: Doboks and Belts

Please note: Students are very welcome to attend both the morning and evening sessions!