The social isolation of quarantine it is having a strong impact on mental and physical well-being and mood. As time passes, it is normal to feel increasingly stressed and irritable. "For some, finding themselves" isolated "at home without a stimulating external reality becomes stressful because you find yourself dealing with what you have and maybe you don't like," comments the Silvia Pasqualini, psychotherapist specialized in bioenergetic analysis, founder of the YouTube channel Il corpo e la mente. "For others, on the other hand, isolation can become a source of stress because you continually think about what you don't have, such as the habits and rhythms of the life you did before the start of the lockdown." To better manage tensions and stress, there are several techniques that can be helpful such as bioenergetics and lo yoga of laughter.
The first is a discipline based on body psychotherapy. Laughter yoga is a practice that takes advantage of the positive effects of laughter. "Laughter, both natural and induced, is a natural antidepressant," he explains Marco Franzero, Laughter yoga teacher. "It increases the production of good mood hormones, in particular serotonin and endorphins, which lower the levels of stress hormones. Laughing also helps to increase the flow of oxygen in the body and therefore energy ", explains the expert. Here are the most suitable exercises to relieve stress and not let yourself be overwhelmed by moments not.

To start the day on the right foot

As soon as you wake up, experience the benefits of laughter yoga. «Position yourself in front of a mirror and start laughing with open arms. Then, start spreading a face cream imagining that it is "magical". As you absorb, try to laugh more and more , suggests Marco Franzero, yoga teacher of laughter.

To make the domestic routine lighter

Does working from home stress you? Does reconciling home management and working life make you nervous and sad? Here is a useful laugh yoga exercise to try. "While ironing, washing dishes or vacuuming, try to laugh. With a little practice, it will help you deal with things to do with a sense of greater lightness and joy. "

To detach the mind

To be able to free yourself from thoughts and lighten your mind, try "grounding", the basic bioenergetic exercise. How you do it? "Stand up straight with your feet parallel to the height of your hips, with your body weight on your forefoot, your knees flexed, your back straight and your neck relaxed. From this basic position, inspire and bend your knees. Exhale and slowly stretch your legs keeping your knees slightly flexed. Repeat 10 times, synchronizing the movement with the breath. To make the exercise more effective, try to do it with your eyes closed, "says psychotherapist Silvia Pasqualini.

To release tensions

«Shaking is a bioenergetic exercise very useful to get rid of tensions. It draws inspiration from the shaking that dogs do when they come out of the water, "says psychotherapist Silvia Pasqualini. "It starts from the basic position of the previous year. Then you have to slightly take one foot off the ground and start shaking it. Then shake the ankle, the leg and finally also the hip. During exercise, the body always remains soft and the supporting leg always slightly flexed for greater balance. After about 20 seconds, put your foot back on the ground and repeat everything on the other side. Then, shake your hand for twenty seconds first, your right wrist then gradually the whole arm. Repeat everything on the other side. Finally, leaving your feet flat on the ground, shake your whole body, from your feet to your head. "

To get rid of the emotions held back

“From the grounding position, grab a cushion in your hands. After taking 10 breaths, bring your arms up, well stretched as if you would like to collect a fruit from a tree, keeping your gaze high. Breathing, begin to stretch the whole body, buttocks, legs and calves upwards. Finally rise on tiptoes. Stay 10-15 seconds in this position. Then pull your arms down with all the strength you have, bringing your back forward and relaxing your legs, neck and arms. At this point, repeat the exercise by vocalizing the sound of the vowel "O" or "A" and let the pillow fall to the ground ", concludes the psychotherapist Silvia Pasqualini.

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