Overwhelmed? Try This

Calm your nervous system with this lovely breathing exercise. It works well when your mind is in overload, because the sound you make is a distraction. This practice works by blocking out the senses of sight and sound and creating an internal vibration by humming. (Humming stimulates the Vagus Nerve.) Once you have learned the approach through this audio try it yourself for 10 breaths each time you practice.

Transcript

If you ever find your mind racing at a hundred miles an hour,

You know how difficult it is to think clearly.

I'm going to share with you a lovely breathing exercise that can slow your mind and calm your central nervous system.

It works well when your mind is in overload because the sound you make is a distraction and the mind loves the distraction.

This practice works by blocking out the senses of sight and sound and creating an internal vibration by humming.

The hum sounds like a bee buzzing and that's of course why we call it bee breathing.

So if you want to think more clearly,

Practice this practice regularly.

It will really help.

I suggest that you listen to the instructions all the way through first of all.

And then have a go yourself when you know what to do.

First of all,

Find a private place where you can be alone for a few minutes and sit in a comfortable position with your back straight.

Take a few moments to scan your body and notice how you're feeling.

Close your eyes.

Put your thumbs in your ears and use your full fingers gently to cover your eyes.

The idea is to block out the senses of sight and sound just for a few moments.

Inhale and on the exhale make a humming sound.

Notice where your hum naturally comes from.

For some people it will rise from the chest.

Others will feel it come from the back of the throat.

Let it resonate as your body intends.

Repeat this for 10 breaths.

Inhale and then on your exhale make a humming sound.

You can vary the tone and the speed of the hum as much as you like.

Then to finish the practice,

Keeping your eyes closed,

Rub your hands together to generate some heat and place them over your face.

Gently open your eyes and remove your hands.

Scan your body again and notice how you feel.

So there you have it and I really hope you continue to benefit from this lovely breathing exercise.

Practice daily.

Thank you for listening.

I'm Hilary Hart.

Namaste.

Reviews

Love this simple practice. Shut down the spinning thoughts. Now chose which thoughts I am going to allow.

Thank you Hillary. This is so helpful. I am going to write prompt note to remind me. This is one I need. Namaste 🙏