3 exercises to chase fatigue in winter


With the cold that sets in and the lack of light, we often have less energy. Here are 3 exos inspired by qigong, sophrology and cardiac coherence to help you fight winter fatigue.

Tired, lack of energy with the winter cold? We follow these special toning exercises proposed by sophrologist Carole Serrat.

We chase fatigue with dynamic sophrology

Fan exercise helps drive fatigue and stress away. It also promotes the rebalancing of the nervous system as well as a strengthening of the immune system.

  • Standing, spread your feet the width of the pelvis. Unlock the knees, release the stomach, relax the arms and hands and let the shoulders drop while keeping the head in line with the back.
  • Close your eyes and inhale through your nose while raising your arms horizontally in front of you. Bend your wrists and block your breathing for a moment, imagining that you are holding a fan in your hands.
  • Then make a back and forth movement with the wrists, letting the hands return naturally to the chest and imagining that you are erasing your fatigue.
  • Breathe out and let the arms come down to your sides.
  • Resume natural breathing while keeping your eyes closed and welcome the feelings of relaxation and soothing provided by this exercise.
  • Repeat 3 times.

We invigorate the vital energy with the qigong of the kidneys

In Chinese medicine, the energy stored in the kidneys is a precious ally to face the cold, humidity and sedentary lifestyle of winter!

  • Close your fists, but without squeezing your thumb and forefinger to leave a hollow between them.
  • With the ringed hands (formed by the index fingers and thumbs), massage the kidney area by turning on either side of the spine, 15 times in one direction and 15 times in the other.
  • Then with clenched fists, firmly strike the kidneys on the left and right alternately, 15 times on each side.

We maintain our morale with cardiac coherence

This way of breathing helps maintain a state of physical and mental balance. Heart coherence also promotes stress and emotional management.

  • Installed in a quiet place, refocus on your breathing. In your head, count 5 seconds on the inspiration and 5 seconds on the expiration. One minute is enough to feel results, to feel more relaxed. The ideal is to practice the exercise for at least 3 minutes.
  • We can imagine that we are in the mountains: we breathe in for 5 seconds, the breath rises to the top of the mountain then we breathe out for 5 seconds, it comes down again.
  • We can also imagine that we are at the sea: we breathe in for 5 seconds when the wave rises and we breathe out for 5 seconds when the wave goes down.

Carole Serrat is a life coach, sophrologist at the Bichat hospital, at the Lilas maternity unit and at the Clinique de la Muette (Paris), on caroleserrat.com and facebook.com/caroleserratofficiel

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