Walking & Talking with Helen - Walking Workouts
Feeling tired, stressed, and completely unmotivated? Welcome!
This podcast is for busy people who want to feel better without a complicated, time-sucking workout. If you want the most results with the least amount of effort, you're in the right place.
I'm your host, Helen M. Ryan. I lost over 80 pounds after I started walking. I'm a busy business owner (and former personal trainer) with ADHD, hypothyroidism, and family, so I know what it's like to be chronically tired.
My outdoor or indoor walking workouts are designed to be your practical, 10, 20, or 30-minute motivation boost.
These are fun, conversational walks with a friend who understands that some days are a struggle. I share my own wins, losses, and silly stories along the way.
This is your channel for:
· Walking for energy or weight loss
· Increasing your motivation (even when you have zero)
· Boosting your metabolism (yippee!)
· 20-minute indoor or outdoor walks (shorter and longer, too)
· Practical at-home walking workouts
· Simple mindful movement breaks to beat stress and get your steps in
FOLLOW so the next episode is waiting for you.
Walking & Talking with Helen - Walking Workouts
Breathing to Reduce Stress and Sleep Faster (no walking) - Walking Challenge Day 7
Day 7 of our walking challenge is all about breathing and progressive muscle relaxation to soothe your mind and body. There is no coached walk in this episode. It's all about the R&R.
We’re going to practice a variety of breathing patterns (including 4-7-8, which will help you drift off to sleep), and some progressive relaxation.
Deep Belly Breaths:
Let's start with a simple yet effective technique. Inhale deeply through your nose, letting your belly expand. As you exhale slowly through your mouth, feel the gentle contraction in your belly. Repeat this process, focusing on the calming rhythm. You'll be surprised at how it eases you into a state of tranquility.
4-7-8 Technique:
Inhale quietly through your nose for a count of 4, hold for 7, and exhale completely through your mouth for 8. This powerful breathing exercise helps slow down your system, promoting relaxation. Adjust the counts to your comfort, finding a soothing flow that works for you.
Box Breathing:
Find a comfortable rhythm with the Box Breathing technique. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before starting the next cycle. It's a square of serenity to enhance your relaxation experience.
Progressive Muscle Relaxation:
Take it a step further with muscle relaxation techniques. Tense involve tensing specific muscle groups (shoulders, arms, legs) before slowly releasing the tension. Move through different muscle groups, working your way from head to toe.
Whether you're lounging in bed or taking a moment to relax, these techniques are your ticket to a serene state of mind. So, kick back, take a deep breath, and let the relaxation begin!
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show