Welcome to All Things Health and Abundance Podcast. This is the podcast where we discuss different health related issues and come with real tips and advice. Today there is no one joining me in the studio. You will be hearing only my voice while I'm describing the program for depression and anxiety. I advise you to get a pen and paper and let's go into that.

If you're suffering from anxiety and depression, the first thing I would recommend is walking for 60 minutes a day. If you can walk in nature, it's even better with regards to color therapy. Try to surround yourself with colors such as white, deep, blue and green. In addition to that, try to create a routine, a routine of when you wake up, even if you're tired, even if you don't want to get out of bed. I understand it. I've been there myself. But try to create a routine, a routine of when you wake up, a routine of when you go to bed, a routine of eating, a routine of everything that would really, really help. And in addition to that, try to eat warm, healthy food. You know, everything is connected. Please try to cook some food, cook every day, something. It doesn't have to be complicated, but it has to be warm and healthy and try to avoid dry food further on, having a nice house, a clean and tidy house. It really helps in that we say a tidy and clean house means a tidy mind and maybe you want to have some plants and flowers around that would really help. Now I'm going into a bit more complicated stuff. I'm going into the morning routine that started with what we call oil pulling. But in Alberta we do it slightly differently. So we use only some oil in this case and we place the oil in the mouth. It can also be diluted with water. If you don't like the taste and we hold it there so we don't move it around the mouth. The reason is that by moving, we aggravate water. So have some sesame, some oil in the mouth. You can have it for up to 15 minutes. What I do, because my mornings are really busy having a baby and everything, I just place some oil in the mouth, hold it there and postpone brushing the teeth as long as possible because of course, I brush teeth after I spit it out sesame oil. So I do other stuff like getting dressed or other stuff I have to do in the morning while holding sesame oil in my mouth. After that and after brushing the teeth, you place two drops of another alum. That is specific oil. You can buy it online and you can also find the name in the transcript of this podcast. They stood drops of anatella in each nostril. You can do that by placing first the two drops on your little finger and placing it then in your nasal. So if that's too much for you instead of an ATM, then use some oil for the nose as well. While for the head I would recommend coconut oil. In addition to that, before taking a shower, I really recommend that you massage yourself with warm sesame oil. Now I personally don't always manage to warm up some oil. I just have it there on the counter in the bathroom and basically use that most of the time because of lack of time. But if you have the time to warm up the system oil before massaging your body is even better. The main points to place the season oil on are your forehead, your ears not dropping them all, but just play some on your index finger and place it inside your ears, your belly button, the palms of your hands and the soles of your feet. I personally prefer to massage the whole body with sesame oil because it is really good for you. Try to avoid this though, when it is really hot. So when the weather is really hot, avoid this and you can maybe use coconut oil instead before showering and you can hold it for 30s or you can hold it for half an hour. So it's up to you. Well, in Ayurveda then they say you should practice yoga. To be totally honest, I don't do that. I wouldn't get oil on my mat, so I don't practice yoga while having some oil on my body. But if you want to do that, of course, go ahead and do it. It's even better. Another thing that is recommended is using sandalwood as a perfume or maybe in a diffuser, sandalwood is an essential oil. That is really sweet. It has a really nice scent. Moreover, there are three Ayurvedic plants that you can basically find online. You can buy them and take them according to the description that is on the bottle. They are just plants, nothing else. It's brahmi Ashwagandha. And Tulsi, if you want more information regarding these three plants, you can read online or you can just drop me a message. Moreover, I'm going to mantras. I love mantras. I would recommend two mantras. In this case, it's the one I always recommend: Aummmm and Shremm. So Om and Shrem further on the planet at least once a week. There is a process of cleaning your nostrils. You take salted water, warm water, about 37 degrees. So your body temperature and you place it in the neti pot. You can buy the salted water ready at the pharmacy or you can make it yourself. I prefer to make it myself. I just use one teaspoon of salt and one liter of water and I just warm it up a bit. Since in Norway we have good enough water. I don't need to boil it the whole way, but depending on the quality of water, maybe you will need to boil it first and then pull it down to around 37 degrees and then gently insert the nozzle of the neti pot into the nostril and open the mouth, of course, in order to breathe and wait for the water to come out from the other nostril. I know it sounds like, my God, how am I going to do that? And it felt like that for me the first time I did it as well. But it's really helpful. So I would really, really recommend you to actually do that.

So now we are getting into the more serious stuff. Uddiyana Bandha. How do we practice Uddiyana Bandha? Sit somewhere where you're comfortable. Suck in your abdominal wall in and up after exhaling. So exhale. Suck in your stomach, basically, and up and continue to hold this position while restraining your breath. So do not breathe in. So you just hold it for a few seconds and then you release and breathe in. This is recommended to be done on an empty stomach. It's not so pleasurable doing it right after having eaten at all. And as Joanna recommended, breathing is really important. So here are what yoga recommends. Deep breathing for 15 minutes. First, take a normal breath, then try a deep breath, breathing slowly through your nose, allowing your chest and lower belly to rise as you feel your lungs. Let your abdomen expand fully. And then breathe out slowly through your nose or through your mouth. In yoga, usually we breathe out through the nose. But if you feel like you're holding a lot, a lot of stress, things that need to be released, sometimes it feels really good to go like uffffff. And releasing.

The second pranayama. A second breathing exercise that is recommended is Brahmary. This is a breathing technique that derives its name from the black Indian bee called Brahmary. Brahmary Pranayama is effective in calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety. So keep your eyes closed for some time and start by observing the sensations in the body and quietness within. Place your index fingers on your ears. 1s Take a deep breath in. And as you exhale, breathe out by making some light sound that sounds like. MMMMMMMMMMMMM And that will sound to you like a bumblebee, actually. Breathe in, index fingers in your ears, closing your ears and breathe out by releasing a slight sound. By the way, that will sound louder in your mind than it actually is. So don't worry so much about it. Do this several times and ideally up to 21 times. So breathe in, index fingers in your ears, breathe out by releasing a slight sound. And by the way, that will sound louder in your mind than it actually is. So don't worry so much about it. Do this several times and ideally up to 21 times. So breathe in, index fingers in your ears, 2s breathe out by releasing a slight sound.

And lastly, all day breath Ujjayi breath is really used in yoga, especially Ashtanga yoga while you are practicing. But until you become comfortable with that, I would recommend you to just learn it by sitting up with your shoulders away from your ears and closing your eyes. Become aware of your breath. Begin to inhale and exhale through your mouth. Bring your awareness to your throat. slightly constricting the passage of air.You should hear a soft hissing sound. Once you are comfortable with that. Begin to apply the same contraction of the throat to the inhales. You should once again hear a soft hissing sound. At first it will maybe be easier in that sales. For me, at least it was. But the more you practice, the more it comes natural to you. And if you want to just Google it and find a YouTube video explaining it, maybe it will be even easier. But keep in mind. Okay, breath for 5 to 10 minutes a day is really useful. So it sounds like this: You will get the hang of it after some tries. Now, finally, I'm going to the yoga postures. As always, pen and paper. I am not going to describe the yoga postures as you can find them online, so I wouldn't want to waste your time listening to this, but I will tell you exactly what to do for how many minutes to hold it. And if you want more details about it, just Google it. Find a YouTube video. That's the easiest way. Instead of me explaining it and probably you getting lost in your thoughts. So find the YouTube video. See how the teacher there explains it and follow her. These are pretty easy yoga postures.

You start by 12 rounds of sun salutation: surya namaskar. Then you continue with one minute of holding the Cobra position: Bhujangasana. Now I know one minute sounds a lot, so I do not expect you and you should not expect yourself either to actually hold it for one minute the first time you try it. So build up to it. If five seconds is what you can do, then start by repeating it for five times and then increase. And increase and increase until you manage to hold the position for an entire minute without taking a break. And this is valid for all the positions. See what you manage and build up from there. So Cobra put on the asana for one minute, then Locust for 15 seconds. Bow pose for 30s. The spinal twist - choose one that is comfortable for you- for two minutes per side. Sitting forward fold for one minute, the camel for two minutes. Now this is a tough one to hold for two minutes, but do your best. Start with whatever you manage and build up from there. Trikonasana one minute per side on each side and shavasana. So actually, this whole practice won't take more than 20 minutes. Once you have learned how to practice each of them, 20 minutes, maybe 30 minutes tops, it's worth a try, right? And in Shavasana, I would really recommend you to practice yoga. Nidra you find the yoga nidra in the program. So goto the next episode and listen to the yoga nidra for stress, anxiety and depression.

Now it's your turn. Let us know what health and abundance subjects you want us to cover in the future. Do that by commenting on the post on Instagram.

Thank you so much for listening. If you liked it, please leave a review at pod chaser.com. Just search for the podcast and try to do the review. If you have questions or if you want to book a session with me, please do let me know on Instagram.

And remember, you are always creating your health and abundance. What do you choose to create today?