Hello again,
Welcome.
This video is one specifically for returning the nervous system back into balance.
And that is done through a couple of exercises.
One of them is a specific type of breathing.
And also an activity that is experienced and felt in the body and that is humming.
Now to begin this exercise,
I would ask you if you could sit firstly comfortably.
But sit with a straight back and neck.
And that will become evident as we continue in the description of how to breathe.
We can commence.
Now close your eyes.
Close your mouth,
And we're breathing in and out through our nose.
Now,
As we begin to breathe in.
.
.
The breath is one which is very calm.
Very relaxed,
Nothing forced just a long,
Slow,
Gradual process.
Inhalation Now,
Normally we would breathe in to a certain point,
And then we would begin to exhale.
But in this exercise,
What we're going to be doing,
We're going to be breathing in further.
And that will be filled in the body.
Because you will experience the ribcage expanding.
As the lungs fill completely.
And this is the reason for sitting with a straight back and neck.
So as we breathe in.
.
.
Long,
Slow,
Gradual.
Inhalation,
Moving past the point where we would normally begin to breathe out,
Keep breathing in.
You will feel the ribcage begin to expand as you feel your lungs.
Come to the top of the breath.
And then pause.
Then begin to breathe out.
Now the outgoing breath.
Is this gradual?
Is it slow?
Relaxed,
Calm.
And just allow the breath to leave the body effortlessly.
Now the uniqueness in this particular style of breathing Is it the length of the outgoing breath?
Will be longer in time than the length of your incoming breath.
So you could think of it as counting to 4.
Breathing in.
Or counting to 6 or 8 as you breathe out.
There's a particular reason why the outgoing breath is longer and I'll explain that to you in a minute.
But as you breathe out,
Continue breathing out,
Breathing out.
Until you get to the bottom of the breath.
Pause again.
Then return to the rhythm.
Now,
Your rhythm of breathing will not necessarily be the same as mine.
Work with your own natural body's energy.
Your body knows how to breathe.
All you're doing is introducing something a little bit different,
And that is the length of the outgoing breath.
The body needs to be just fully relaxed.
The breathing is relaxed.
It's a long,
Slow,
Gradual process.
Gentle process of breathing in Get to the point where you start to feel your chest expand as you feel your lungs.
Here comes the top of the breath.
And then begin to exhale.
Slowly,
Calmly.
And peacefully.
And that's all we're doing now,
Your awareness.
Your focus,
Your concentration is on following the path of your breath.
Now,
Any distracting thoughts that may arise,
And it's okay if they do.
Return your awareness to simply following the flow.
The flow,
The movement.
The gentle exchange of air as it moves into your body.
And then departs your body.
And that's all we're doing.
Keep your focus on your breathing.
Remain still,
And just focus on the breath.
Now,
If it helps you.
.
.
He could use an image.
Of the breath as it flows into the body.
Imagine a beautiful gentle rolling wave.
Coming into the shore,
Rising from the vast calm ocean.
Moving into the shore,
Then effortlessly leaving,
Returning back out into the quiet depths of the ocean.
So this gentle movement,
This wave of energy,
Your breath moving into your body.
Coming to the top of the breath.
Pause.
And then exhale with the outgoing breath.
Being longer,
Then the incoming breath,
And allow the breath to flow.
To effortlessly just flow out gently,
Nice and slowly.
Until you come to the bottom of the breath.
Then pause again.
Now the reason the outgoing breath is longer than the outgoing breath.
The incoming breath.
As the breath leaves the body.
This longer,
Slow exhalation.
Activates the VEGAS node.
And the Vegas NURB automatically engages with the body directly through the parasympathetic nervous system.
And as the parasympathetic nervous system is engaged,
It releases into the body the feel-good hormones.
Which then Do their thing as a whole man.
But what they do,
Effectively,
Is that they bring a relaxation and a calm.
Into the body.
It just naturally happens effortlessly as these hormones are released.
They just bring this quiet.
Increasing sense of calmness.
And stillness into the body,
Which is experienced directly through the central nervous system.
So automatically,
The cortisol levels,
If they're at an elevated level,
They will simply come back to their normal levels.
And the whole body just begins to relax.
And come into a beautiful,
Quiet space of stillness.
Now,
The reason that this is an exchange of energy away from the thinking mind which we're not engaging at the moment.
The thinking mind is activated by the sympathetic nervous system.
But here,
Because we're focusing only on the flow of the breath,
And that longer exhalation.
This activates directly the vagus nerve,
And that engages the parasympathetic nervous system.
Which in turn brings that sense of relaxation and evenness and quietness and calmness to the body.
Where the cortisol levels just return back to normal.
To an even level without any sense of elevated cortisol without any sense of stress,
Without any sense of activation of the central nervous system.
And that's all we're doing.
Quietly,
Calmly,
Allowing the breath to move into the body.
Coming to the top of the breath,
Pause.
Then exhale again with the lengthened breath.
Exhalation as it flows out of the body.
And at the same time,
The vagus nerve is being activated and the body just begins to feel better.
More relaxed.
You might have a sense of this relaxation as any tightness that may be.
Felt in the body,
Could be the shoulders,
Just let that relax.
And you'll experience that movement of your elbows sinking a little bit deeper around your hips or onto your thighs where your arms are resting.
All the body simply begins to relax,
The stomach muscles relax.
Any tightness in the jaw.
Around the forehead or the eyebrows.
Everything just begins to relax because of the hormones.
Being released into the body.
All of this is the activation through the vagus nerve.
Via the parasympathetic nervous system.
The feel-good hormones that just bring that immediate sense of increasing calm.
And stillness.
To the body.
While all the time you are simply Following.
Part of your breath.
We can increase this sense of relaxation and ease.
By adding in to the movement of the breath as it flows in to and out of the body.
We can now introduce it to something that we call humming.
It's an activity,
A sounding,
Which is initiated through the vocal cords,
Through our throats.
And this has a very unique characteristic to it and is extremely beneficial in bringing increasing levels of calm and stillness and particularly wellness to the body,
Deeper sense of relaxation again.
Which calms and keeps the nervous system completely at rest.
And maintains the lowest levels of cortisol in their natural balanced state.
Now what happens?
As we breathe in,
And this is the reason we're breathing in through the nose,
As we breathe in,
The oxygen being carried in through the nasal cavity.
It activates what they call nitric oxide.
Now,
Nitric oxide then travels into the lungs.
With the incoming breath.
Now nitric oxide has a very unique characteristic.
That as your air and nitric oxide,
Which are mixed together,
As they enter the lungs,
They They have the unique capacity of expanding the surface area within your lungs where oxygen is able to be absorbed.
Into the bloodstream.
And then that travels directly through all parts of your body.
And this activation of nitric oxide When you combine it,
And it's naturally happening when you're breathing in simply through your nose,
But when you add humming to the exercise,
It increases the effect of nitric oxide in its capacity to bring stillness and calm.
It increases at 15 times through the activity of humming.
This is very unique,
And it's very potent,
And it happens effortlessly.
There's nothing special that's required.
It happens automatically when you're breathing in and out through your nose.
And particularly when you begin to hum.
You get that extra flow of oxygen into your body.
And as this happens,
You might even experience a deeper sense of stillness and relaxation felt in the body.
This may be felt as maybe a tingling or a lightness felt in the field of the body's energy.
All of this is perfectly natural and all of this is happening quite effortlessly.
Because you're maintaining your focus in the movement of your breath as it comes into the body.
And then you begin to hum.
Now,
I will start this exercise and join in when you're ready.
And the idea is humming as it starts to resonate in your throat,
That vibration,
That resonance,
Then travels down through the chest region.
Into your lungs,
And it kind of acts as an amplifier.
And then that vibration moves out into all areas of your body,
Every single cell.
In your body now experiences two things.
One is the increasing amount of oxygen because of the nitric oxide.
But another is now the increasing amounts of nitric oxide.
And these combined bring just a deeper sense of calm.
And added with the vibrations,
Of the sounding of humming,
This is just a beautiful soft resonance that passes through the entire area of the body's mass.
The top of your head,
Down through your arms and legs,
All through your back,
Your stomach region,
To the tips of your fingers,
Down to the tips of your toes.
All right,
Now I will start with the exercise.
And then join in when you are ready.
And the idea is just to maintain the continual flow and the rhythm of breath as you have developed.
And as you come to the top of the breath,
This time as we breathe out,
We're breathing out again with a longer exhalation.
But now combined with this outflowing breath,
We are combining the sound of our humming.
And it goes like this.
So breathing in.
Coming to the top of our breath.
MMM.
Pause.
Breathing in.
Mmmmm.
You Now as you're humming,
Can you physically feel through the body the resonance and the vibration through all cells of your being?
Breathing in.
.
.
Top of the breath.
One more time.
Breathing in.
You you Now be still.
Maintain.
The Rolex.
Breathing rhythm.
And in this stillness be aware of what is being experienced in the body.
Where is your mind?
Has it fallen completely silent?
Can you feel this soft vibrational resonance moving through all parts of your physical body?
The nervous system is completely relaxed in a place of calm and ease.
Cortisol levels are at their natural levels.
And the whole body has returned to an absolute peace.
Place of ease.
Relaxation.
And stillness.
And all is silent.
And peaceful.
This is the power.
Of combining this method of breathing,
Which can be called somatic breathing.
Combining it with humming and the two together bring this unique resonance,
This vibrational field of deep relaxation.
Into the body.
The nervous system is completely relaxed.
The cortisol levels are completely level and normal.
And this exercise only takes a few moments.
If it is,
Wherever you may be,
And you start to feel that feeling in the pit of your stomach where you start to feel perhaps something has just been said or we heard something you don't agree with,
And there might be a sense of reaction occurring,
Just pause and just come back into this natural,
Quiet,
Relaxed breathing rhythm.
And then if you are in a space where you can sound the hum,
Then combine this at the same time.
And together,
They're a very,
Very potent force.
In bringing absolute stillness and calm to the body.
And particularly returns the nervous system.
A level of absolute normality and ease without any activations,
Without any abnormal levels of cortisol level or heart rate or blood pressure.
And the whole body is just.
.
.
Relax.
So this can be done anywhere at any time.
It's highly effective.
And that's all there is to it.
Two simple exercises together.
Bring such relief.
Such effortless movement away from any tension or tightness or anxiety,
Because all that's happening,
In essence,
Is that the body relaxes to the messaging the mind sends.
And because we're not engaging the mind,
We're not connecting with the mind's activities and thoughts and processes,
The mind has been put on the shelf,
It's been put to one side,
And the whole awareness is purely on breathing.
So there's no messaging coming from the mind into the body,
Into the central nervous system,
That causes any elevated levels.
And that's where your concentration,
Your disciplined focus on following the path of your breath.
Naturally just engages the vagus nerve because you'll have that extended length of outgoing breath.
That in turn then releases the feel-good hormones into the body.
The body automatically begins to feel relaxed.
And then when you combine that with the increasing amounts of nitric oxide being mixed with your breath,
And then humming then that benefit is 15 times more than it would have been if it was just breathing alone.
It's very powerful.
It's very simple.
But it is highly,
Highly effective.
So there we have it.
So thank you very much for listening to this video.
Now,
I have many other tracks and videos that relate to relaxation,
To somatic breath work,
To lowering cortisol levels.
I even have a new addition to my page,
Which is a playlist.
And within the playlist,
There is a group.
Specifically for nervous system balancing.
And this video,
I would imagine I will place it in there as soon as it is published and approved by the publishers within Insight.
And you can just go to it anytime.
It'll be there for your reference as a resource amongst all the other tracks that are on and within that group within the playlist.
All right.
So thank you very much for your time.
And remember,
This is a very simple exercise.
It only takes a few minutes.
And if in the beginning you may feel a little bit self-conscious humming.
That's okay.
Just relax with it.
Because the feeling that it brings will overcome any sense of maybe hesitancy,
Or you're not sure if you're doing it right,
Because there is nothing you can do wrong.
You just naturally sounding the natural resonance that comes from your throat.
And that is unique to your body.
And then that will just pass as a very soft wave of vibration mixed with the increasing amount of oxygen and nitric oxide through your body.
Everything is in a place of calmness and absolute ease.
So thank you again,
And I do hope that this method brings you great relaxation and a sense of ease if you're ever feeling stressed or anxious.
