Autocuidado e práticas tradicionais do mundo

Moderno e mundial

Práticas de autocuidado e tradicionais agrupadas por origem como Moderno e mundial. Incluir uma ficha não é uma recomendação e não se promete qualquer efeito.

• Stimulus control for insomnia (CBT-I component)
• Walking
• Avoid alcohol as a sleep aid
• Cycling as daily activity
• Afternoon caffeine cutoff
• Cyclic sighing (physiological sigh practice)
• Mindfulness / MBSR
• Yoga asana (general)
• Local cold pack
• Standing and movement breaks
• Morning outdoor light exposure
• Local heat therapy (pack, wrap)
• Progressive muscle relaxation (Jacobson)
• Sleep hygiene
• Diaphragmatic (belly) breathing
• Time in nature (green / blue space)
• Music-based relaxation
• 4-7-8 breathing
• Wim Hof breathing
• Foam rolling (self-myofascial release)
• Box breathing
• Massage ball / self trigger-point release
• Guided imagery
• Toe mobility and foot-intrinsic exercises
• 20-20-20 eye break rule
• Earthing / grounding