Hello everyone,
My name is Heather and I am so grateful that you are here today.
I am excited to be able to teach you some fun little tricks and tips and somatic exercises you can use whenever you may be feeling a little anxious Maybe a little stressed out.
Maybe you just need a little relief to come to your body.
This whole series is focused on easy things that we can do for just a few minutes.
So first and foremost,
I invite you to find a comfortable seat.
You can sit on the floor.
On your couch,
Your chair.
Wherever you're at,
Find somewhere that you can just feel supported or you can sit upright to be able to take a big deep breath in down to your belly.
And be able to really sit back out comfortably.
And once you learn all of these exercises,
Then I invite you to use them throughout your day.
And you'll find that a lot of them you can use.
Wherever you are.
So today I'm going to teach you bee breath or buzzing.
This is very helpful whenever you need that parasympathetic response to kick in and help lower some stress levels.
So to get started,
We'll do this with our eyes open.
And then we'll do a couple with our eyes closed.
And you can fill it out and see what feels the best for you as you do this.
So to explain what we're doing,
We're gonna take a deep inhale into our stomach.
As we breathe out,
We're going to make an mm sound.
Going to sound like bees buzzing around or humming.
And you want to feel that vibration in your lips.
Sometimes you feel it in your tongue or in your jaw.
So on your exhale,
We hum,
We buzz.
Okay,
So take a big deep breath in.
And now hum.
Good job.
You may find that some days you can take a deeper breath and have a much longer hum.
Other days,
Maybe not so much.
But as you work on it,
You'll be able to exhale longer,
Slower.
With more control.
Now I invite you to close your eyes.
And we'll do a couple of these together.
All right,
So in your relaxed state,
Shoulders drop down,
Everything loose.
Tick tock your head back and forth.
All right,
Let's take a big,
Deep inhale into our bellies.
And now let's hum it out.
Good job.
I've had a little bit of a cold,
So my buzzing.
It's not lasting for very long.
Take a breath or two on your own.
All right,
Let's go again.
Big deep breath in.
And hum it out.
You Good job.
All right,
We're going to do it one more time,
But this time we are going to make a buzzing sound and the way we do that.
Is we want to put our teeth together.
Don't clench them,
We're not holding it tight.
But just make sure our teeth are together and we're going to part our lips.
So our mouths are slightly open.
And you can push your tongue up behind your teeth.
Sometimes pushing your tongue into the roof of your mouth or behind your teeth can also be a great little reset for our minds.
And as we exhale,
We'll make more of a sound.
We want to exhale through our teeth.
Will really sound like a bee.
All right,
So deep breath into your belly.
Put your teeth together,
Open your lips.
And let's buzz out.
You you Good job,
And open your eyes.
And this is one that I really like to do because it's easy to use if you're driving in the car.
It might look a little funny at the grocery store making humming sounds,
But if you're standing in line somewhere.
.
.
Go for it.
Throw it out there at school,
At work,
Wherever you're at.
It doesn't take long.
Just a few deep breaths.
And it helps you just kick into that good energy to let go of whatever is stressing you,
Worrying you,
Making you anxious.
It just helps to bring a little bit of calm to your day in a very quick and easy,
Simple way.
Thank you for being here,
And I'm excited to share more with you.
We'll see you later.
