Let's Regulate (Sweet Spot Breathing + Finger Tapping)

'Let's Regulate' is a series of effective practice combinations to help regulate the nervous system. Feel more grounded, centered, safe, and supported. Enjoy Sweet Spot Breathing and Finger Tapping.

*Disclaimer - Love Serve Inspire LLC (with Heather Wiest)
Please consult your physician before engaging in any guided meditation, breathwork, exercise, or exercise program, and always use caution when engaging in any activity provided by this practice. The information given in this practice is opinion and only opinion. By voluntarily participating in this guided meditation, breathwork, or exercise program or using the information provided, you assume all risk of injury to yourself and release and discharge Love Serve Inspire LLC or Heather Wiest from all claims or causes of action, known or unknown, arising from use of this practice or information therein.

Transcript

Welcome to Let's Regulate. A series of practices to help us ground and center. I'm Heather Wies. With love, Serve, Inspire. And today I'll be guiding you through sweet spot breathing and finger tapping. Invites you to find a comfortable seated position. We'll take one hand to the heart and one hand to the belly, Just connecting with our breathing. You can keep your eyes at a soft gaze or close them if you prefer. Tuning in to your natural breath. And beginning to take smooth and steady inhalations through the nose. And exhalations through the nose if you're able. If you need to exhale through the mouth, No worries. With each exhalation, Let go of some tension somewhere. Jaw, Neck. Shoulders. Research is proving that the perfect sweet spot breathing or breath. Is a 5. 5 second inhalation through the nose. In a 5. 5 second exhalation through the nose. So we're going to take some time to practice this here. At any time, If it doesn't feel right for you, Feel free to come into any smooth and steady breaths. So beginning to lengthen your inhalation. And exhalations. I'm not going to count for you here. I want you to find that internal count for yourself and find what feels right in your body. Practicing up to a 5. 5 second inhalation through the nose. 5. 5 second exhalation through the nose. Smooth and steady. Accessing the entire torso as you breathe, You fill up into those low ribs, Into the belly. The midribs and the high chest and the collarbone. As you exhale, You feel all of that soften. Your full attention on your breathing. The sensations, The sounds, The rhythm. We'll take five more full rounds of breath. Notice where you can soften a little bit more. Let's take one more full round. Releasing the hands, Releasing the technique. And notice. Notice any shifts. Changes, Sensations. To close this practice, We're gonna do finger tapping. We're gonna use our hands, Both hands, And you're gonna take your thumb and tap each finger pad of the fingers. We're gonna invite in an affirmation with each of those finger pads. Some examples, I am safe now. I am supported now. I am loved now. I am peaceful now. So taking a few on your own, Inviting in your own intentions, The own qualities that you want to invite in to the rest of your day or evening. We'll take one more.