Welcome.
Today,
I will lead you through a state change exercise where we will activate the parasympathetic nervous system,
Which can reduce anxiety and stress.
If you've ever had a panic attack,
This is something that can help to deescalate the level of anxiety you experience in the body.
By breathing into the belly,
You can allow more oxygen to enter the lungs,
Slow down the heart rate,
And deactivate the fight or flight response.
To begin,
Find a comfortable seat.
It can be in a chair or in a cross-legged position.
Then,
Close your eyes and begin to orient your attention inward.
If it doesn't feel comfortable to close your eyes,
Just gaze downward so you can begin to reduce any external stimulation.
Begin to notice your breath and tune into its natural rhythm.
At first,
Just allow your breath to be passive and lead the way.
Breathe into the nose with your mouth gently closed and relaxed.
Notice the breath as it moves through the tip of the nose on the inhale and follow the breath out the nose on the exhale.
Just be curious and follow its pace.
Now,
Tune into your body.
Allow your shoulders to melt down your spine.
Notice that the spine is straight and tall.
Your tailbone drops towards the ground,
Rooting into whatever you're sitting on.
And imagine that there is a straight line from where your tailbone touches the floor all the way up to the top of the head.
This is your vertical.
Notice that your head is centered directly over the pelvis.
Release any gripping in the fingers and toes.
Relax into the jaw and soften your eyes.
Imagine all the edges of the body softening.
Notice that your sit bones are heavy and your spine rises up towards the sky from your base.
Your shoulders are stacked over your hips,
Ears over shoulders,
And chin slightly tucked in.
We align the body so that we can engage the breath deeply and activate a state change.
On your next inhale,
Direct your breath into the belly.
Notice the belly expand on the inhale like a balloon.
On the exhale,
It empties and contracts towards the spine.
Deep breath in,
Belly expands.
Exhale,
Release,
Relax the belly,
And go at a pace that feels comfortable for you.
Deep breath in,
Belly expands.
Exhale,
Release,
Relax the belly.
Inhale,
Belly expands.
Exhale,
Let it all go.
Inhale,
Breathe in.
Exhale,
Release and relax.
Continue with a few more deep breaths here on your own.
Notice the belly rising and falling with each breath.
Like a wave in the ocean,
Just follow this rhythm in and out.
With each inhale,
Imagine what you are inviting into your life.
With each exhale,
Remember what you want to let go of.
With each inhale,
Invite more space into your body.
With each exhale,
Let go of what no longer serves you.
As you continue to breathe,
Notice the expansiveness of the breath.
Breathe in all the things that you are opening to.
Invite change and even transformation into your body and into your life.
On your next exhale,
Release the belly breathing and return to your natural rhythm.
Allow the breath to be an anchor to bring you into the present moment.
Again,
Just letting go of the breath.
No need to manipulate or control it.
Find your natural rhythm once again.
Scan the body here and take inventory again of how you feel.
Mentally,
Emotionally,
Physically.
Notice if you feel any different after just a few moments of intentional breathing.
Consciously release any gripping in the body,
Especially the jaw,
The fingers,
The toes.
Allow the eyes to soften and the shoulders to melt down the spine.
Trust that this place of stillness is within you and accessible anytime you need it throughout your day.
And when you are ready,
Gently open your eyes and move slowly to transition to the rest of your day.
Remember this belly breath technique whenever you notice anxiety ramping up in the mind or in the body.
