Hey there,
This is Guy Ferdman,
And we are going to be practicing what I call the breath anchor.
And the breath anchor uses an extended exhale breath to activate the parasympathetic nervous system directly.
In essence,
When the exhale is longer than the inhale,
The vagus nerve can signal safety to our brainstem.
This is not a metaphor.
It is a neurobiological mechanism that works regardless of our beliefs or our mood.
If you're finding yourself in a hyper-aroused state,
This will bring you down from sympathetic activation.
For hypo-aroused people,
The rhythmic breathing gently stirs the system back into presence without overwhelming it.
So it's great because it works for both states because it is regulation at the level of the autonomic nervous system,
Not the thinking mind.
So let's get to it.
So please settle into whatever position feels right for you.
Sitting or lying down,
Either one can work.
Just give yourself a moment to arrive here.
And then begin by taking a normal breath in through your nose and then simply letting it out through your mouth.
Don't force anything,
Just simply letting it out and letting the body settle in through your nose and gently out through your mouth.
Now we're going to work with something super simple.
We're going to breathe in for a four count.
And then we're going to exhale for a count of six.
This is not about breathing perfectly.
We're just asking the exhale to be a little bit longer than the inhale.
That's all.
So let's try it together.
Breathe in 1,
2,
3,
4,
And out 1,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
1,
2,
3,
4,
And out.
1,
2,
3,
4,
5,
6.
Now let me drop the count and I want you to continue on your own.
Inhale for four,
Exhale for six.
You got the rhythm now.
Go ahead.
So notice what's happening in your body right now.
Not what should be happening.
What actually is happening.
Maybe there's a slight heaviness in your limbs.
Maybe your jaw has softened a little.
Maybe nothing dramatic at all.
Whatever is here,
Is here.
And whatever is here is right.
Keep breathing.
And for four.
Out for six.
This rhythm is your anchor.
It's something you can return to anytime,
Anywhere.
In the middle of a hard conversation.
Before a call.
When something triggers you.
This breath will always bring you back.
Now let the breath return to its natural rhythm.
No more counting,
Just breathe.
Now go ahead and place one hand on your chest.
And one on your belly if that feels okay.
Feeling the rise and fall.
Your body is breathing you right now.
It has been doing that your entire life.
And knows how to take care of you.
Even when you forget.
Before we close.
Just notice how you feel compared to when you started.
Not better or worse,
Just different or the same.
Either is fine.
You're building a relationship with your own system and that takes time.
So take one more long exhale.
And let it all go.
That's it for today.
You showed up.
That's the whole practice.
I'll see you tomorrow.
