Welcome,
I'm Jocelyn.
This is a short talk on simple ways to balance your nervous system when you're at a point in your day where your nervous system has fully rocked to that fight or flight side of the nervous system into the sympathetic nervous system.
I'm going to just outline a few things that you can do to pull back your nervous system a little bit to engage the parasympathetic nervous system and to find a bit of calm in moments when you feel out of control with that fight or flight and that anxiety or that fear.
I feel like the world we live in right now is very much aimed at shifting us into fight and flight more and more.
So these are just some things to do when you find yourself really revving up into that fight or flight and that sympathetic nervous system.
The first thing you can do is take something cold and bring it into you.
For example,
You might wash your hands,
Put some cold water on your hands or on the insides of your wrists.
You might take a cold shower if you have the opportunity in the moment to just jump into a cold shower.
You might put your face into a bowl of ice water one or two or even three times.
You might put a piece of ice in your mouth and allow your tongue to get cold and then roll your tongue over your gums and your teeth,
Feel the coldness in your mouth.
You might take an ice cube and put it on the back of your neck where your skull meets the spinal cord and maybe even take a little scarf and tie it there so that ice cube can melt.
You might get a water bottle with some ice cubes in it,
Even a little essential oil if you want,
And spritz the back of your hands or the inside of your wrists.
You could even put a little bit on your chest.
The change in temperature will bring you into the present moment and engage the parasympathetic nervous system.
Something else you can do,
And this is if you carry something like dark chocolate around with you,
A little nib of dark chocolate.
Dark chocolate can engage the parasympathetic nervous system,
So just a little piece of dark chocolate can help.
You could take your right hand and put it on your left chest or like by your shoulder in your chest,
And your left hand on your right front of your shoulder,
Kind of on the upper part of your chest,
And gently tap one hand at a time.
Do this for about 10 minutes and this is engaging that parasympathetic nervous system,
It's slowing down the heart rate and can help bring you into a calm place but also keep you present in your body.
Some people call these butterfly taps.
This is something you can do every night before bed and it'll help you relax into sleep.
You can do my favorite breath,
Which is the physiological sigh.
Physiological sigh is two gentle sips in through the nose,
Open your mouth and sighing it out.
You can add sound onto that sigh to engage the vagus nerve,
Two gentle sips in,
Exhaling through the mouth,
And do that.
I usually like to do that nine times at least,
It will bring the nervous system down.
If you're out and about around other people,
You can immediately drop into the sense of your eyes,
A sense of seeing,
And see if you can find four orange things or five cylindrical things.
You can bring your awareness to your nose and the movement of air in and out of your nose,
The temperature of air in and out of your nose.
You can bring your awareness into your mouth,
The level of moisture in your mouth,
The temperature of your mouth,
If there's a taste in your mouth.
You can open up your inner ears and you can try to hear the farthest vibration from you.
You might even open up your inner ears and see if you can hear your own heartbeat,
The sounds your body is making.
You can also begin to tap your thumbs on each finger from pinky,
To ring finger,
To middle finger,
To first finger,
Back to middle finger,
To ring finger,
To pinky,
And continue that.
It keeps presence in the body.
So these are ways that you can,
In moments when you feel your nervous system is jumping out of balance and you're kind of racing towards that fight or flight,
These are some of the things you can do to help you just stay present in your body.
When we have a lot of anxiety and fear,
We're living in the past,
We're living in the future.
Anything we can do to come back into our present moment,
Into the safety of the present moment,
The safety of our body in the present moment is going to help that.
So there's a lot of other tips and tricks about how to engage the parasympathetic nervous system when we're really out of balance and living in the fight and flight of our sympathetic nervous system.
But these are just some ways that you can play with and please comment with how they work for you.
I love to hear your different takes on these simple practices that you can do.
I'm Jocelyn,
I am a soul art guide,
Yoga nidra guide,
Akashic records guide,
And human design mentor.
I was also an expressive art therapist,
Intermodal for many years,
Working with domestic violence,
Families of domestic violence,
Teenage girls and sexual assault.
I worked in the jail systems and I've worked with a lot of PTSD and trauma.
And I've learned many different techniques to begin to bring somebody who is really,
Really swung over into that fight or flight space of the nervous system,
To bring them back down into balance so that they can work with what they're moving through.
So this is a short talk on some simple ways to bring your nervous system into balance when you're feeling it swing way out of balance.
I hope this helps you.
Thank you so much for joining me today.
And I'll see you next time.
Please follow my insight timer page.
I have a lot of courses up,
Some yoga nidras for inner refuge and inner sanctuary.
Thank you so much.
