Here is an easy and quick breathing technique that you can do any time and anywhere, whether you are standing on the ground, in line at a supermarket or ten stories up in a high rise.
This process takes you out of fight or flight response, bypasses the polyvagal nervous system and brings you to a place of calm and center.
A video link is posted below.
This is done breathing with your mouth slightly open and it makes no difference if your eyes are open or shut.
To begin:
1) Take a slow breath into your chest, and release ...
2) Now take a slow breath into your sternum (where the rib cage meets in the middle), and release ...
3) Now take a slow breath into your belly, (If you are partially or fully still taking a breath into your chest, just focus and have the intention to take the breath into your belly. Some people may find this a little challenging, especially if you have some trauma going on, or you have a very strong and active mind, ya'll know who I'm talking about ;) , this process is designed to help you let go of control and relax and soften into it.) and release ...
4) Repeat the breath into your belly 4 or 5 times
5)Now you have felt your belly rising and falling, we are going to let the belly do the work.
6)Expand your belly out (without thinking about breathing) and let it pull air down and in (you should feel the air glide gently down your throat).
7) Feel your belly contract or pull back inward and feel the air gently glide back out your mouth.
8) Repeat 6 & 7 a few times
You should feel a sense of relaxing and calming as you do this, you can also have the conscious intention of letting any tension or stress go in your shoulders, back and back at the same time as you exhale.
Comments