This practice will help you to move out of the immobilized state of the nervous system called dorsal vagal,
And will bring a little bit more energy into your system,
Which is essential in order to bring yourself out of states of freeze and shutdown.
Taking a seat and sitting up nice and tall,
And we're going to take two short,
Sharp inhales through pursed lips,
Then allow for a natural,
Relaxing exhale.
And we'll do that three times.
So you can listen to me to get an indication of how this goes.
Great.
So make sure you've done that three times.
Then you're going to take both hands and tap your index finger to your thumb on both hands as you say out loud,
One.
Now remove that and touch the middle finger to the thumb as you say two.
Now the ring finger to the thumb as you say three,
And the little finger to the thumb as you say four.
Now we'll go back the other way.
Start with the little finger,
Touch it to the thumb and say four.
Ring say three,
Middle finger say two,
Index finger say one.
We'll do this two more times but a little bit faster.
So index,
One,
Middle,
Two,
Ring,
Three,
Little,
Four,
Little,
Four,
Three,
Two,
One.
We'll do that again.
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
So we'll do three rounds of the inhales,
Two short sharp inhales through pursed lips and allowing for a natural exhale.
Let's begin.
Now we'll do the fingers,
Three rounds,
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
One more time,
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
So we'll do one more full round,
Taking two short sharp inhales through pursed lips and allowing for a relaxing exhale.
We'll do that three times.
And then we'll move on to the fingers,
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
One more time,
One,
Two,
Three,
Four,
Four,
Three,
Two,
One.
And just notice your physical experience.
