This is a moment for those moments in life that you think,
I can't.
It's never going to end and I can't relax and I can't find a way to calm myself.
I just invite you just to do this short exercise with me and try to be kind to yourself and this is really to find the calm within the storm.
So not to make the storm go away or to be perfectly zen and okay and anxiety free.
It's just to get through,
Get through this wave and wait for the other wave.
And then one moment it will pass.
It will pass.
I'm just trying to make it a little bit more tolerable and so you can stay in your body and not disconnect or run away or feel worthless because you can't deal with it or get into panic.
So small steps.
I invite you to sit down or lay down,
Whatever you like and just close your eyes and take a deep breath in,
Shoulders up,
Up,
Up and then down.
Let them go.
One more breath in and out with a deep sigh as if you really fall into the chair with all your weight,
With all the turmoil in your body is racing,
Your head is racing,
Wired,
Whatever is going on.
Hard to stay here,
Hard to follow me.
That's okay.
Just bring yourself back whenever you can.
Then you take another breath in and out.
And then in the next breath in I would like you to do the following.
When you breathe out you make the sound V-O-O.
It will make a trembling sound,
A trembling sound will tremble in your body,
In your vagus nerve.
Your vagus nerve will relax from your heart to your brain and then your thoughts in your head will also become a little bit more loose.
They will get a little bit more air.
Your heart rate goes down.
Like the animals do,
They shake,
They shake and you do this a little bit inside.
You can also do this with humming.
If you can't do this exercise you can just hum wherever you are on the bike walking.
So take another deep breath in and follow me.
V-O-O-O-O-O-O-O-O-O-O-O.
V-O-O-O-O-O-O-O-O-O-O-O-O and in and do these three more times.
When you've done your last round,
You take two more breaths in.
Put your hand,
One hand on your tummy,
One on your heart,
And breathe in normally.
Try to tell yourself the words out loud,
I can do this,
I can do this,
And this will end.
I am okay,
I am okay,
I'll be fine.
Just to help yourself,
To calm your brain,
To calm your body.
Slowly open your eyes when you're ready,
And then see what you can do today.
Small steps,
You're doing great.
Take care.
