From yoga videos to your best resolutions.

Last week, REAL LIFE YOGA was at the Birdhaus, a wonderful social club, co-working, and event space for women in Zurich. And this time we did not give a session but recorded our best tips and methods exclusively for their members. So that as Michelle Gasparovic - founder of the Birdhaus - explained, they can be their best and healthiest self while working on their project! Now, what are these recorded tips all about?

From all the methods, breathing techniques and simple moves that we use in our REAL LIFE YOGA coaching & sessions, we chose our favourites to create short corporate wellness breaks on screen.

Why have yoga inspired methods in video? Because you can use any of these directly at your desk, with your normal clothes on and just in a few minutes, whenever you decide. For instance if want to feel more relaxed, energetic, focused or productive. Whatever you need right in that moment, there is the right series of short & accessible exercises for you.

There is the stress manager. This series will help you calm down and clear the fog in your mind, when you feel overwhelmed and that you need to think straight.

The tension release will give you a quick posture check so that you know what it is like to sit straighter and healthier at your desk. Hunched back and tensions in the neck & shoulders, goodbye!

The energy boost will help you get your motivation, alertness and focus back on track. This is a real effectiveness and to-do list pleaser that will allow you to wake up from the deepest midday slumber and to keep making the most of your day.

To experience these series directly at the Birdhaus, on screen or in live sessions (stay tuned for more info on these), make sure you visit!

Michelle, founder of the Birdhaus (on the left) welcomes us to share the real life yoga methods with their members, on screen and in live,

Michelle, founder of the Birdhaus (on the left) welcomes us to share the real life yoga methods with their members, on screen and in live,

For more tips and videos to help you be at your best in business and in your daily life, subscribe to the REAL LIFE YOGA Youtube channel.

And if you wish to give your team the best resolutions in terms of health prevention, stress management, motivation and productivity, have a look at our NEW YEAR specials! As a workshop at your company or as an event session to include to your team event or meeting, we will help you make 2019 a wonderful, stress-proof and healthy year.

Book before December 30th online, set up the date with us for January 2019 and benefit from an immediate discount on your order. 

Setting new habits: knowing your stress better.

As mentioned in our previous blog post, we are slowly but surely reaching for the end of the year. Time for us to reflect on what worked best and what worked less. You may see it from a project or achievement perspective but how about the way you have been handling stressful situations in your business and personal life? Here is a short outline to help you see how you have been dealing with stress and how you could change this starting next year.

Answering the simple question.

When colleagues, family and friends ask you how you have been doing and you find yourself answering, “Oh I’m so busy!”, for sure you are doing like most of us. Being busy has become a trendy answer to give. But even though this became an automatism, just think for a second how repeating that you are so busy strengthens the belief that you really do not have any time for yourself. So that even if you wished to “have” more time, it makes it more difficult for you to simply “make” the time. See the paradox? So If you want to be master of your own time, start by giving a conscious answer that goes along this more positive outlook: time is yours to spend as you decide and no, there is nothing trendy, nor relaxing, nor sustainable in overbooking yourself.

to be more in control of your time, describe yourself other than as a busy person.

to be more in control of your time, describe yourself other than as a busy person.

Answering another simple question.

“How are you? - I’m fine.” Being fine is another widespread answer, which most of the time does not reflect at all how you really are doing. Start asking yourself honestly “how do I feel today, how do I feel right now?”. Even better, ask yourself “how is my body feeling today?”. You will come up with a whole new world of answers that are closer to your actual state of being and might help you understand for instance why it is difficult for you to focus today or why you lack motivation.

Responding vs. reacting.

Take a moment to bring to your memory stressful moments that you encountered this year at work or in your personal life. Can you remember how you felt in your body, what were the thoughts & beliefs running in your mind? How did you react then and was your response in this situation the one you would have liked to have today? Do not judge yourself for what is in the past. Rather try to observe and acknowledge if you often found yourself reacting emotionally to the hectic around you without much control or if you could manage to respond in a way that you would consider to be responsible, calm and confident still to this day.

Giving yourself time to breathe.

An all time favourite! Can you remember that you took a conscious moment for yourself to breathe deeply yesterday, last week, last month… this year? Right there, in the middle of a meeting, in the coffee break, in the bus, at the dinner table, at your parent’s place. Wherever you have been, whenever you experienced an uncomfortable situation, the anxiety before a presentation or feeling stuck in a discussion or a negotiation. Did you let yourself breathe deeply then? Just for a few breaths, focusing on the sensation in your body and allowing yourself to step back from the situation? It may seem like a simplistic solution, but breathing helps tremendously and can impact directly the way you feel by turning on the relaxation response in your system or getting you ready for action. But do not worry, if you did not use your breath to its full potential yet, be assured that it is never too late to try.


Does any of this sound familiar to you? Then you are all set to get the good habits going for the New Year, feeling more empowered, resilient, in control and calmer, no matter what comes your way. Make sure to check our NEW YEAR specials, as a workshop at your company or as an event session to include to your team event or meeting,

Book before December 30th online, set up the date with us for January 2019 and get all the benefits of your NEW YEAR special at a discounted rate. We look forward to helping you make 2019 a wonderful, stress-proof and productive year.

And for tips that you can start using straight away, check our online videos on our Youtube channel.

Picture @Unsplash Jose Martin Ramirez

The practice of resilience. How to start using it today?

In our previous article we introduced resilience and explained how crucial this can be in the life of every entrepreneur and business professional. Now, how can we develop this and incorporate it in all areas of our lives? Each of us can use more resilience in any part of our day, at work, on the go and at home, and here is a way to do this.

Pause, step back and breathe.

It is easy to bit ourself up for a situation, a project or a conversation in which we met a dead end. Although it is now past and done, we can still feel the tension and stress in our body. Our mind replays all the things that could have been said or done differently and we attribute fault awards to everyone involved in the show. Say you missed your tram this morning and are running late for an important meeting. Your are now reviewing the scene, blaming yourself and your cat for everything that went wrong the same morning: from snoozing the alarm to spilling coffee on your shirt; to forgetting to feed the said cat and having to get back in to do so, etc… Now how useful is this dramatic replay to help you go forward? Are you choosing to spoil your valuable time and energy on this or can you wipe off the table and make room for new solutions, for instance getting yourself a uber or calling a colleague to inform about your 5min delay in a sound and calm voice? 

Take a moment to step out mentally of the replay and breathe deeply, preferably in your belly. You can trick your system into reminding yourself that you are safe and that this experience was not the end of the world, whatever its outcome, simply by breathing in your abdomen. You will find yourself free and relax to respond in a better and more constructive way, whatever happened before.

You can trick your system into reminding yourself that you are safe and that this experience was not the end of the world.

Flip the switch from self-loathing to resourcefulness.

The place and set up are the same, the only element that changes is your perspective on this situation. If you replay the faults and guilt related to a past situation that went wrong, indulging your negative self-talk and your inner-critic to rule your thoughts, you are unconsciously choosing to maintain your level of stress. Mentally and physiologically speaking. Just notice how your shallow breath and tensions in your body directly translate and manifest this state of mind. Now you have the choice and as you breathe deeply and allow your all system to calm down, you can feel how tension releases, how this feeling of stress reduces itself naturally. Your mind is slowly uncluttering itself from the negative clouds and allows you to think and see clearly for new solutions and resourceful ways to act upon the present situation. Instead of running around on your way to this meeting and arriving out of breath, confused and tense, you can calm yourself down while waiting for the next tram and use these few minutes to visualise yourself entering the meeting room with calm, poise and confidence.

real-life-yoga-business-stress-management-rawpixel-unsplash.jpg

For more tips and videos to help you be at your best in business and real life situations, check our Youtube channel and our website.

Picture @Unsplash Rawpixel

Clarity vs. quantity in methods and in words.

30 days into our 100-day blog challenge, we have adopted a new approach. One that favours clarity over quantity. You might have already noticed this in our series of articles on breathing, moving and awareness following our CNNMoney Switzerland interview. Each article is now centred around one idea at a time, one inspiration, concept, or yoga method which you can incorporate straight away into your day, in your business or personal life. Here is why clarity is key in sharing and learning and why this matters so much more than quantity. 

Picture @Unsplash Jess Watters

Picture @Unsplash Jess Watters

A shorter read for your busy schedule.

Let’s face it, you are busy enough already, so the shorter it is, the more you benefit from it! 

One piece at a time is easier to digest.

As much as we love to share our tips and to let the writing buzz guide us to insightful places, lengthy articles are not the easiest to digest, are they? It is like having a big plate of pasta, one spaghetti leading up to another which ends up with you turning your fork on itself for hours. In line with a previous article touching upon micro learning, the best way to learn and assimilate new information is through repetitive, micro-sized pieces rather than a big plate full at a time. And this applies for your brain as much as for your stomach.

If you are a fervent defender of quantity and still insist on getting that big plate of spaghetti for lunch, here is a useful tip to help you digest.

So the coaching method, so the blog.

Short and bite-sized articles is indeed what resonates most with our REAL LIFE YOGA coaching principle for easy and simple methods. So just as we give you simple tools that you can use quickly at your desk or on the go to feel more empowered, relaxed and focused, so are we crafting blog posts that you can read in the same amount of time.

For more bite-sized tips and videos to help you be at your best in business and real life, check our Youtube channel and our website.


Stress management & productivity at your desk: on breathing (part 1).

All we need to start living a more sustainable and empowered business life is to breathe and to move consciously, with calm and awareness. This is what I demonstrated on CNNMoney Switzerland with Ana Maria Montego last week. And as simple as it might sound, breathing, moving and being aware of your self while you work and as you go through the day, will considerably improve your life on a physical, psychological and emotional level. This is what we help you with at REAL LIFE YOGA and today we will look at what makes breathing so powerful, giving you a first simple method to get you started.

Breathe to trigger your nervous system.

From all the physiological functions regulated by our autonomous nervous system, breathing is the only one that we can actively change to impact other autonomic functions such as our heart rate, and our mood. And because breathing allows us to switch on and switch off on command the para-sympathetic and sympathetic nervous systems, we have direct control over our physiological response to any stimuli and situations around us. How powerful is that! 

From all the physiological functions regulated by our autonomous nervous system, breathing is the only one that we can actively change to impact other autonomic functions and our mood.

Do you need to calm down before giving a speech? 

Then breathe through the left nostril (closing the right one with your right thumb, to switch on the para-sympathetic nervous system, which will trigger the relaxation response. 

When you need to relax, all you need is to breathe through the left.

When you need to relax, all you need is to breathe through the left.

Do you need to power up for your big day? 

Then breathe through the right nostril (closing the left with your right ring finger) to activate the sympathetic nervous system and release hormones such as adrenaline and noradrenaline in your body that will get you alert and ready for action.

For more tips and videos to help you be at your best in business life, check our Youtube channel and our website.

Source: The Science of Breathing, Yoga Journal, 2015.