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  • Ai Wason

Self-Care Tips for Long Covid, Simple and Holistic!

Updated: Mar 30, 2022

A holistic way to help you overcome unpleasant long covid symptoms and fight inflammation, whether from covid or covid vaccine, curated by Craniosacral Therapist.

Self-care, natural therapy, long covid

Do you feel that you cannot breathe deeply? Sometimes your heart beats so fast that you cannot exercise or it feels like you have a mini-panic event. You have a sudden breathlessness, sharp chest pain (may be it is worse when you breathe in) and a cough or coughing up blood. You are diagnosed by a medical doctor that you have blood clots. Some may experience digestive issues or acid reflux, especially those with these issues in the past. You feel that you are anxious, cannot go to sleep, nervous and in danger and alarm mode most of the time. Your heart rate are fast and cannot calm down. Also, you might have hair loss, numbness in your hands or other body parts, or skin rash (due to detoxifying process of the body). These are the signs that your health and nervous system have been compromised from long covid.

Explore these simple self-care tips with curiosity and intention to deepen the connection with your body.

Self-Care #1 - Explore with you breathing

How is your breathing right now? Where do you feel your breathing? Are you able to slow it down? Maybe start by inhaling deeply through your nose and exhale gently through your nose. Notice how the overall state of your eyes, face, jaws, neck, chest, belly and the whole body. Then, pay more attention to your exhale by making your exhale one or two seconds longer than your inhale. Don't worry! Your body will naturally inhale. Trust that.

How is your breathing now and how Do you feel?

Self-Care #2 - Explore with your gentle touch

Back of Your Neck: How does you neck feel right now? Explore how you'd like your neck to be touched or pampered. Start by gently massaging the back of your neck, up and down, slowly, and change to the other hand. At the same time, notice how you are breathing? Do you breathe normally, deeply or are you holding your breath? Is it possible to breathe deeply and give yourself a neck massage. You might want to massage your shoulders as well. Notice how you breathe in and out. Are you making any 'ahhh' sound or feel like making it? Or do you feel like yawning? Perhaps, you may have a sense of calmness or relaxation. A gentle way to contact and pamper your vagus nerve, the longest cranial nerve that innervates many organs in the body.

Forehead and Temple: Gently stroke your forehead from the middle towards the sides as many times as you like. Remember to breathe and check in how your shoulders are. Are they lifted or relaxed? Then, use your second and ring fingers to massage your temples gently. Are you frowning? Are your eyes now feeling focused or relaxed? How does your back feel? Also, you may want to gently stroke your whole face, neck, shoulders and upper chest area. I‘m wondering how your body is feeling right now?

Tummy: Place your hands below your belly button and move your hands in clockwise direction around your belly button, without any pressure, upward on the right side and downward on the left side. Do this slowly in your own pace, as well as breathe in and out deeply. Check in with the state of your eyes, face, between your eyebrows and maybe your whole body. This gentle touch and movement energetically creates the flow in your abdominal cavity in Chinese Medicine. Also, placing your hands below your belly button for a few minutes, notice your belly rising and falling. You might experience a sense of slowing down and rooting or grounding.

"To touch is to give life." – Michelangelo

Self-Care #3 - Explore with movement

What happens when you feel scared of something. Your body becomes tense, your arms and legs move in and stay close to your body. Your tummy feels tight. Your breathing may be shallow.

Have you been feeling tense for the past two years due to covid? To loosen up, offering yourself simple movement in neck & shoulder areas are very helpful. Loosening up these areas could help you switch from fear and anxiety to centring and calm, as well as from sleeplessness to good night sleep. Start by breathing in and raising one arm, touch the opposite ear, breathing out and gently pulling your head towards the shoulder. Notice any sensation that might happen around your neck, shoulder areas and throughout your body. Then, do the same with the other side. Personally, I'd also like to rotate my shoulders, both to the front, back and then alternate. I feel that there is a sense of flexibility, openess and possibility and much less hanging in the less mobile state of the body. How about you?

Self-Care #4: Explore the support of nature

Just simply stand or walk barefoot on earth or grass. Notice your breathing and whole body. Do you feel if your body is lengthening, expanding, contracting or what do you feel and where do your feel it in your body?

“… Walk and touch peace every moment.

Walk and touch happiness every moment.

Each step brings a fresh breeze.

Each step makes a flower bloom.

Kiss the Earth with your feet.

Bring the Earth your love and happiness.

The Earth will be safe when we feel safe in ourselves.” - Call me by My True Names: Collected Poems of Thich Nhat Hanh

Self-Care #5: Explore the support of affirmation

I am calm.

I am safe.

I am healthy.

or please create your own that feels right. My key message is do it out of love, not fear.

If you find this simple self-care exploration can benefit those struggling with long Covid symptoms whether from Covid or Covid vaccine, please like and share.

Find out about my offering here:

If you would like to connect with me for support in your wellness journey, please write to me at

Calm, Clarity & Compassion,

Ai Wason

Biodynamic Craniosacral Therapist

Bangkok Craniosacral Therapy


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