Take 6: Calm The Circuits

In this guided practice we shift a disempowered state of mind to one of complete empowerment. As you are led by the mesmerising voice of John, you will be grounded into the present, using the breath as an anchor to discover how to deactivate the stress, fear, anxiety, and panic center in your brain.

Transcript

Hi,

This is John Asaraf.

Let's get started with this simple foundational inner-size.

It's called Take Six,

Calm the Circuits,

And you can do it any time in just 60 seconds.

Whenever you are feeling stressed,

Anxious,

Or even fearful of something happening that is either negative or unpleasant,

Start with Take Six.

Your stress center activates the flight or fight circuit in your brain,

And a key skill to learn is to calm it down and activate the relax and respond circuit.

This simple inner-size gives you the ability to get calm and allows you to refocus your attention and energy on something much more productive and powerful.

Let's begin.

With your eyes open or closed,

Get totally relaxed and comfortable.

Now we'll start by taking six deep,

Rhythmic breaths in through your nose and then blow it out through your mouth like you are blowing out through a straw.

Ready?

Three,

Two,

One.

Breathe deeply and gently in through your nose and out through your mouth.

Again,

In through your nose and out through your mouth at your own rhythm and pace.

In through your nose and out through your mouth,

And remember to blow out like you're blowing out through a straw.

In through your nose and out through your mouth.

In through your nose and out through your mouth,

In through your nose and out through your mouth.

As you get even more relaxed now,

Keep breathing in through your nose and out through your mouth in rhythmic patterns,

Nice and gently,

As you release any stress,

Any worry,

Any doubt right now.

Perfect.

Notice this quick and easy,

Take six inner-size,

Calm the circuits throughout the day and notice how you can calm yourself anytime you choose.

For the second version of this inner-size,

Calmly listen to my voice and repeat what I am saying in your mind as I am saying it.

Remember to breathe in deeply and gently and breathe out as if you are breathing out through a straw.

Now let's begin.

Inhale and repeat this in your mind.

I breathe in calmness.

I breathe out stress.

I breathe in calmness.

I breathe out stress.

I breathe in calmness.

I breathe out stress.

I breathe in calmness.

I breathe out self-doubt.

I breathe in calmness.

I breathe out self-doubt.

I breathe in calmness.

I breathe out self-doubt.

I breathe in calmness.

I breathe out worry.

I breathe in calmness.

I breathe out worry.

I breathe in calmness.

I breathe out worry.

I breathe in calmness.

I breathe out worry.

I breathe in calmness.

I breathe out anxiety.

I breathe in calmness.

I breathe out anxiety.

I breathe in calmness.

I breathe out anxiety.

I breathe in calmness.

I breathe out overwhelm.

I breathe in calmness.

I breathe out overwhelm.

I breathe in calmness.

I breathe out overwhelm.

You can choose to do this inner-size and breathe in whatever you want or need and breathe out any mental or emotional state that disempowers you.

Research has shown that when you are under mental,

Emotional,

Or even financial duress,

Your stress center is activated,

Which in turn lowers your brain's executive function abilities.

Taking six rhythmic breaths helps you deactivate your stress response circuit and allows you to be in a calm and proactive frame of mind versus a disempowered and reactive one.

For the next minute or two,

Just enjoy being relaxed,

Stress-free,

And totally at peace.

I hope we are.

You You

Reviews

I really liked this! Thanks

I love it for its pragmatic approach. Great for anxious studying moments. 💗🍃

Fantastic. It totally relieved my stress and anxiety. This is a keeper. Thank you!

Excellent thanks

Nice, fast way to calm down and relax 😊

Very effective,🙏.

That was a lovely piece to end my day with. Happy Australia Day!
Thank you 💜

Really liked this. I do something similar but I liked the instructions

Really helpful...My BP has been elevated, hopeful I can bring it down with Meditation.
Thank-you...looking forward to more meds from you...love the term”Innercise’! Clever and apprapro💕

Wonderful meditation for moments of anxiety. Really helps to calm you.

Absolutely Love this! Thank you 🙏🏽

Amazing and guided well. And very useful and helpful.

a simple reminder of the power of breath and thought control. right management of mental and emotional states has direct influence on physical health and is an essential skill for healing traumas and rejuvenating all aspects of the body. healing energy is concentrated and can be shared though will, speech and touch. 🙏🏻

This was very helpful, thank you.

Appreciate the simplicity and empowerment

Perfect. Very helpful, thank you

Wonderful options. Bookmarked.

This was an awesome little exercise. With that said, I would probably put something in the description about the back-and-forth audio. It seems to be an EMDR (or similar) technique but if someone is not aware they may believe there is an audio problem. Otherwise very much enjoyed the exercise itself. Thank you!

Thank you for this timely and effective way to calm my nervous system. It is just what I needed in this moment. I am experiencing a very stressful period at work and it's affecting my ability to go back to sleep this night. I am so calm after listening to this practice and applying the techniques. I am grateful for the timing of this practice and will utilize it throughout the coming days and week as I transition out of my current stress filled job. I appreciate you and this practice. Namaste and Blessings.