This is a simple practice to help your nervous system recover from everyday stress.
Stress itself isn't the problem.
Your stress response is a normal and important part of how your body keeps you safe.
And helps you deal with challenges.
The problem is when we stay in that stress state without giving our body time to recover.
Everyday stress can build up without us noticing.
This short practice gives you a few minutes to pause,
Slow down and allow your nervous system to settle.
When we don't return to baseline after stress.
It can begin to build up in the body.
This is the wet and tear that can happen when we spend too much time in a state of high alert.
Without enough time to recover.
When we're stressed,
We often try to think our way out of it.
But the stress response happens automatically in the body.
So telling ourselves to calm down isn't enough.
The vagus nerve plays an important part in helping the body move into a more relaxed parasympathetic state.
Much of the communication along the vagus nerve travels from the body to the brain.
So rather than trying to think ourselves into feeling safe.
We can also work with the body.
By sending signals of safety through the body.
We can help the brain recognise that it is safe to relax.
Find a comfortable position.
Either seated with your feet on the floor.
Or lying down.
Gently close your eyes or simply soften your gaze.
Take a moment to settle.
Soften your forehead.
And relax your jaw.
As you breathe out,
Allow your neck and shoulders to relax.
Let your body soften.
Lengthen your spine without forcing it.
Notice any tension in your body.
And if it feels comfortable,
Allow your muscles to soften just a little more.
We're going to breathe in for five seconds and out for five seconds.
Creating a slow,
Smooth rhythm.
Breathe in gently through your nose and slowly out through your nose.
There's no need to take a deep breath.
Just allow your breathing to become slower,
Smoother and more comfortable.
Let's begin in three,
Two,
One.
1.
Inhale 2 3 4 5 Exhale 2 3 4 5 Inhale 2 3 4 5 Exhale 2 3 4 5 Inhale 2 3 4 5 exhale 2 3 4 5 inhale 2 3 4 5 exhale 2 3 four,
Five.
Continue this rhythm for another few rounds.
Now gently let go of the counting.
And take one more comfortable breath in.
And breathe it out.
Allow your breathing to return to its natural rhythm.
Gently remind yourself.
My nervous system can recover.
And when you're ready.
Gently open your eyes and have a stretch.
You've just practiced a simple but powerful way of using your own physiology to help your body move out of a stress response and back towards baseline.
Thank you for practicing with me.
