Head to Heal Project
The World Health Organisation defines wellbeing as “the state in which an individual realises his or her own abilities, can cope with normal stresses of life, can work productively and is able to make a contribution to his or her community”.
As we live in an era of continuous change, we attempt to cope with the ever-changing dynamics that in the process subjects us to much stress that prevails in our body and mind. Overtime, as these stresses assimilate and accumulate, we find ourselves falling susceptible to the effects of an impaired wellbeing that manifests in various forms of mental and physical conditions that we struggle to come to terms with.
Given the burgeoning statistics in the number of afflicted individuals and the increasing precedence given to mental wellness within the Singapore landscape, NuLife decided to embark on the Head to Heal initiative that centers on equipping individuals with life skills that buffers them against the effects of the stresses they face in today’s fast paced world.
The Head to Heal initiative is a wellness program designed by a physiotherapist and it aims to stimulate the mind, strengthen the body and rejuvenate the spirit. Through a series of modules, the program targets to beat chronic tension through the advocation of simple breathing and body awareness techniques.
Let us pave a healthy way to approach life challenges in a proactive and peaceful way and work together to advocate wellness in the community. Learning these life skills and sharing them with our loved ones is the best gift we can give to them.
There are a myriad of breathing and body awareness techniques that we can cultivate with proper practice and guidance. As a kickstart, we would like to share one such example that was conceived through the Head to Heal Initiative. This simple and effective exercise brings attention to the different breathing spots present in our body system and how these spots can be utilised to refresh our body and mind for the day.
The Head to Heal initiative will endeavour to bolster the counselling support that the organisation is providing to those in need. Our beneficiaries who undergo counselling will be given the opportunity to learn these techniques from our team of counsellors who have been well equipped. In the form of emotional support and self-guidance, we hope those who reach out to us in times of adversities will gain the needed clarity that would enable them to restore their displaced well-being.
SEGMENTAL BREATHING AWARENESS
1) Position: Sitting upright cross-legged / Sitting upright on a chair
Close your eyes and become aware of your breath. Feel the lightness of the air going in and out of your nose. Do not control it. Do not modify it. Just become aware. Make sure there is no tension in any other parts of your body such as your face, your shoulder etc. Your attention is only on your breath and feel it as you breathe in and out.
2) Position remains the same
Place your hands on your upper chest. Breathe in through your nose and breathe out through your mouth. Become aware of the air entering the upper lobes of your chest. Feel the movement under your hands. Ensure your hands are lightly placed on your upper chest. Check that there is no tension on any other parts of your body such as your face, your shoulder etc. Remain focused on the movement of the air going in and out.
3) Position remains the same
Place your hands on your mid chest. Place them very lightly on your rib cage. Breathe in through your nose and out through your mouth. Become aware and ensure that you are not tensing up any other part of the body such as your face, your shoulder etc. Feel the rib cage expand as you breathe in and feel the ribcage collapse as you breathe out. Enjoy that breath. Breathe in and out at your own pace.
4) Position remains the same
Place your hands lightly at the lower end of your ribcage. Breathe in through your nose and out through your mouth. Notice that your breath is a little deeper and visualize the air going right down to the base of your lungs. Check that other parts of your body such as your face, your neck and your shoulder are not holding any tension. Breathe in and out at your own pace.
4) Position remains the same
Lightly place your hands on your abdomen. As you breathe in, expand your abdominal area and as you breathe out contract your abdominal area. Check that no other part of your body is tensed such as your face, your neck and your shoulders.
1. To maintain an upright posture with eyes lightly closed
2. To do the breathing at your own pace and time
3. To be aware of how the breath travels in your body