Welcome to your session today.
My name is Shannon Moyer,
And this is a session using our tools from our emotional toolkit to bring about a sense of emotional regulation.
We will be using primarily breath work,
But also a bit of repetitive counting as a means to down regulate the body,
The brain,
And the nervous system.
When you feel ready,
I welcome you to get into a comfortable position,
Lying down or sitting upright,
Whatever you choose today.
You live and breathe in your body.
You know it best,
So listen to what it needs today.
And when you feel comfortable,
Closing the windows of your eyes.
In times of stress and anxiety,
When emotions run high,
It can be difficult to remember what our tools for regulation are.
The number one tool that is most easily accessible to each and every one of us within reason is our breath.
The breath that I love the most for emotional regulation is the take five breath.
It incorporates both breath work and counting repetitively to regulate the body,
The mind,
And the nervous system.
It's an inhalation counting one through five,
And an exhalation counting five through one.
Naturally,
It de-escalates as those numbers come down.
We repeat it five times over,
Creating that sense of repetition.
And then we pause and check in with ourselves to see if we are regulated.
If we're not,
We simply repeat the process until we feel as though our emotions have become regulated.
So wherever you are,
Wherever you are breathing from,
Empty out all of that air.
And let's begin.
Breathing in one,
Two,
Three,
Four,
Five.
Three,
Four,
Five,
Pause.
Breathing out five,
Four,
Three,
Two,
One,
Pause.
Breathing in one,
Two,
Three,
Four,
Five,
Pause.
Breathing out five,
Four,
Three,
Two,
One,
Pause.
Pause.
Breathing in one,
Two,
Three,
Four,
Five,
Pause.
Breathing out five,
Four,
Three,
Two,
One.
Breathing in one,
Two,
Three,
Four,
Five,
Pause.
Breathing out five,
Four,
Three,
Two,
One,
Pause.
Pause.
And our final breath in one,
Two,
Three,
Four.
Breathing out five,
Four,
Three,
Two,
One.
Letting all of that breath go as much as you can.
Checking in with yourself and noticing how different you feel after focusing on the count of five.
One through five,
Five through one,
Five times over.
What do you notice?
How do you feel?
If you don't feel quite regulated yet,
That's okay.
Repeat the breath over and over again until it feels as though your emotions are regulated again.
Until you are less reactive and more present.
If you are repeating your breath work,
I will leave you to it.
Pause the recording and breathe.
If you feel regulated and grounded,
I invite you to open the windows of your eyes.
Coming back into the present moment.
This breath is there and available for you any time needed.
You simply just need to breathe.
Pause.
