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In the event of the acute occurrence of unusual symptoms, such as severe shortness of breath, chest pain, dizziness, or confusion, get help from your family doctor or via the emergency number 144 (Switzerland).

Take care of your mental health!

Attention note

In the event of the acute occurrence of unusual symptoms, such as severe shortness of breath, chest pain, dizziness, or confusion, get help from your family doctor or via the emergency number 144 (Switzerland).

Immersing in Nature: Forest Bathing (Shinrin Yoku)

Shinrin Yoku helps with stress and shortness of breath

The Japanese term "Shinrin Yoku" means something like "taking a bath in the atmosphere of the forest" and is to be understood in a figurative sense: immersing yourself in the forest and its atmosphere with all your senses.

A stay in the forest has a positive effect on health and well-being - inhaling the essential oils (terpenes) of the trees has been shown to strengthen the immune system.

Then there is the good air and the peace and quiet in the forest.In Japan, Shinrin Yoku has long been recognized as a method for relaxation and stress management.

However, forest bathing is much more than “just” a walk in the forest.

Those who take a forest bath travel slowly and take frequent breaks to take in all the details on the ground or in the trees. The stay in the forest is characterized by mindfulness and lasts between two and three hours.

More information on Shinrin Yoku:

Yogic parasympathetic breathing

Stress, inner restlessness, concentration problems, sleep disorders

The simple breathing from Yoga helps especially before and in challenging situations as well as in acute and chronic stress, inner restlessness, difficulty concentrating or problems falling asleep.

As the name suggests, parasympathetic breathing activates the parasympathetic part of our autonomic nervous system; this is responsible for our recovery and calming. Within a short time, this breathing technique leads to deep relaxation. It also improves the ability to concentrate and generally leads to more serenity and self-confidence.

You can do this exercise lying down (ideally) or sitting, preferably in an undisturbed place. Always breathe out through your nose.

  1. Relax and watch your breath without affecting it.
  2. Breathe in deeply, count to 3.
  3. Breathe out slowly, count to 6.
  4. Hold your breath, and count to 6.
  5. Start all over again with the 3-6-6 breathing and continue to breathe carefully and with concentration in this rhythm for a few minutes.

Please read the detailed information and exercise guides on Yogic Parasympathetic Breathing. (in German, English version will follow).

Meditation

Stress, insomnia, restlessness, attention disorders

Meditation helps with stress, insomnia, inner restlessness or attention disorders. Among other things, it increases mindfulness, increases well-being, improves sleep quality and strengthens the immune system. The central element in meditation is the conscious control of attention.

In order to learn how to meditate, one should start with simple exercises of 5 to 10 minutes and gradually increase the duration of the meditations. It is recommended to meditate daily. Mindfulness meditation from Buddhism is a good place to start. It is about perceiving the “here and now” – feel your body, mind and emotions without evaluating them.

It's normal for thoughts to come and go when you meditate, allow them and keep bringing your attention back to your body and breathing.

The individual steps of mindfulness meditation as well as general information about meditation can be found in the Vademecum about meditation (in German, soon available in English).

Yogic alternate breathing

Stress, Restlessness, Concentration issues

Alternating Yogic Breathing is also known as Nadi Shodana.

Before starting, please pay attention to these points:

  • Do not alternate breathing on a full stomach.
  • Do not force anything - this breathing technique can have an extremely positive effect if you do not overdo it.

In order for you to focus and relax, breathing should be effortless and easy. Take at least five minutes to do this.

Alternating breathing has a balancing and harmonizing effect on our whole being. It promotes inner peace and emotional balance. It also gives a clear mind and promotes the ability to concentrate. In addition, alternating breathing generally improves nasal breathing.

From a yogic point of view, alternating breathing has an anxiolytic effect and can thus strengthen self-confidence. By harmonizing all bodily functions, alternating breathing has a generally calming effect and can also prevent colds and allergies by strengthening the immune system.

You can read about the individual steps of alternating breathing in the detailed Vademecum (available in German, translation will follow).

When you've completed a round, calmly start over and alternate breathing for at least five minutes.

This video explains alternating breathing from a yogic point of view.

Walking meditation with emphatic exhalation

Stress, Restlessness, Shortness of breath
 
Walking meditation helps in case of acute and chronic stress, inner restlessness and shortness of breath. This "moving" exercise is particularly suitable for people who become fidgety and restless when sitting or lying down.
 
In walking meditation, you direct your awareness to the exhalation by using the rhythm of your steps as an aid.
 
Walking meditation has the following positive effects:
  • It reduces stress.
  • It calms your breath.
  • It increases pulmonary resilience, i.e. breathing becomes more efficient.
  • In addition, the relaxed, rhythmic activity brings a general calming effect by activating the parasympathetic system.

Please read the detailed walking meditation practice instructions in our Vademecum (translation will come shortly).

Breath training according to Wim Hof

The Wim Hof breathing training helps with lack of energy and shortness of breath. It strengthens the immune system and helps to deal more efficiently with the inhaled oxygen.

In addition, the alternation between activation and relaxation stimulates the entire nervous system - especially and sustainably the parasympathetic nervous system, that part of the vegetative nervous system that is responsible for rest and digestion. This in turn has a positive impact on our emotional state while supporting our immune system in maintaining or regaining a healthy balance.

As the name suggests, breathing training according to Wim Hof is training and therefore only shows an effect if it is used regularly.

Please read Wim Hof's detailed exercise instructions and tips on breathing training in our Guidebook.

Youtube breathing sessions led by Wim Hof:

Body and psyche belong together

In addition to various pre-existing physical conditions, our experiences, personality and psychosocial environment also play an important role in the progression of Long COVID. A wide range of highly distressing symptoms and the fact that sufferers are often not taken seriously by their environment can put a strain on the psyche. Chronic illnesses, which in many cases include Long COVID, are associated with a risk of secondary mental illness. Moreover, patients with a history of mental illness are at higher risk of long-term sequelae following acute SARS-CoV-2 infection. That is why it is imperative to integrate these personal and psychological components in the therapeutic process.

This means that in addition to the physical balance (with physiotherapy) and the cognitive balance (with occupational therapy), the psychological balance (with psychological or psychosomatic treatment) must always be addressed. Accepting this aspect and taking it seriously is very important for recovery.

For detailed information please read the Guidebook on Long COVID and psychosomatics