As we begin,
Polyvagal breathing is a technique that we can use to harness our breath to shift our nervous system from our sympathetic active fight or flight,
Our dangerous state,
Into a softer,
Gentler,
Parasympathetic state,
Which is rest,
Restore,
Tend,
And befriend.
These states are mutually exclusive.
We move between them often,
Overseen and run by our autonomic nervous system,
So we don't really have control,
But we can use some body hacks to tell our body that all is well.
And this polyvagal breathing technique is one that I really,
Really like.
So we breathe in to a count of four with our mouth closed,
In through your nose,
And you track that air down the back of your nose,
Back of your throat,
Into your lungs,
And into your body,
And I'll guide you.
And then you prolong,
Exhale back out through your nose with your mouth closed to a count of eight.
And just noticing and following your breath,
Breathing in fully and deeply as you inhale,
And relaxing and surrendering as you exhale.
When you breathe this way,
It tells your body all is well,
Because if all wasn't well,
You'd be panicking,
You'd be breathing shallow,
You would be running,
You know,
Your respiratory rate would not be this.
So when our respirations are breathing like this,
We stimulate our vagus nerve,
It innervates a lot of the nervous system of our parasympathetic side,
And it helps us shift.
And so it's super easy,
And I'll just guide you,
We'll do about five or 10 rounds.
So please get yourself in a comfortable position,
Relax,
Make sure you won't be disturbed.
And we'll begin.
Through closed lips,
Breathing in through your nose to a count of 4-3-2-1.
Exhale fully 2-3-4-5-6-7-8.
Breathing in,
Feeling the air expand into head,
Into your chest,
Down to your belly,
And to your tail.
Exhale and release 2-3-4-5-6-7-8.
Breathing in,
Filling from tail into belly,
Into chest,
Into head.
Exhale and release to sky 2-3-4-5-6-7-8.
Drinking in light and love through breath,
Filling head,
Chest,
Belly,
And tail.
Melting and surrendering to earth 2-3-4-5-6-7-8.
Drawing in vitality from the earth,
Breathing into tail,
Belly,
Chest,
And head.
Sharing that energy with sky 2-3-4-5-6-7-8.
Full breath in,
Head,
Chest,
Belly,
Tail.
Melting and releasing 2-3-4-5-6-7-8.
Breathing fully,
Expanding tail into belly,
Into chest,
Into head.
Letting go to sky 2-3-4-5-6-7-8.
Filling with clean air,
Light and love through head,
Chest,
Belly,
Tail.
Surrendering anything that is no longer serving you 2-3-4-5-6-7-8.
Last deep breath,
Strength from the earth,
Up from tail into belly,
Expanding chest,
Filling head.
Melt and surrender and release to the heavens 2-3-4-5-6-7-8.
Just notice how you feel.
Let your breath follow its own path.
See if anything shifted just a little.
Maybe do a couple more breaths if you still feel like you need it.
Notice your physical self.
Allow yourself to be gentle,
To be at peace,
Remembering you are safe,
You are well.
This is a happy and healing place to be.
We are among friends.
You are welcome.
You are wanted.
We are all connected.
Love yourself a little bit more for the miracle that you are.
Peace be with you.
That concludes this meditation.
Thank you for joining me.
Be well.
