Counting & Breathing For Calm

Our Body & Brain keep score. We can't talk or think ourselves into a calm state. This breathing exercise is rooted in the Polyvagal Theory (Deb Dana/Steve Porges) which looks at ways to calm our state of being. Take a moment for yourself to relax your body out of the state of fight, flight, or even freeze. Go for deeper relaxing each time, like a massage of your muscles but then from the inside massaging the vagus nerve. Your body gets the signal that it\s safe and so will your brain (thoughts).

Transcript

Sitting down or laying down,

Just whatever you prefer so sit back take a deep breath in,

The coming home breath as you say breathe in and sigh out feel that sinking in your chest to your belly,

Just feel where you are just feel where you are at this moment in time to see if there's anything you can do to relax your body a little bit more from everything you went through but also if you still have to do things today I hope that you're ready to go back into the match and to give yourself a little bit again so count with me six counts in,

Hold for four eight counts out,

Hold for four and six in again there we go one,

Two,

Three,

Four,

Five,

Six hold one,

Two,

Three,

Four out one,

Two,

Three,

Four five,

Six,

Seven,

Eight hold one,

Two,

Three,

Four in one,

Two,

Three,

Four five,

Six,

Hold one,

Two,

Three,

Four and out one,

Two,

Three,

Four five,

Six,

Seven,

Eight and hold and in hold and out hold hold and deep sigh out and go back to your normal breath scan your body and that is what it is if you feel more activated,

That's also what it is if you feel more relaxed,

That's nice and try to set a new intention for the rest of your day or your night say it out loud one more breath in and sigh out thank you for taking the time for yourself you

Reviews

Thank you!