Breathwork For Nervous System Resilience

Build Resilience - 19 mins
This unique practice will help you build resilience in your nervous system. We will be switching off between activating techniques and relaxing techniques. This will help you create a flexible nervous system that can move from activation to down regulation with ease.

Category - Energizing/Relaxing
Rounds - 2
Breath rhythms - 2:2, 1:1, 4:8

Contraindications
~Severe/critical diseases or infections
~COPD-II and COPD-III
~Organ failure or late-stage terminal illness
~Pregnancy
~If you have epilepsy, a pacemaker, or irregular heartbeat (Exception: your doctor gives you specific permission).

Stock Media provided by Bailey96479 / Pond5

Transcript

Welcome in.

This session is going to focus on building resilience in your nervous system.

We're going to combine activating techniques with techniques that bring relaxation and down regulation.

This will help the nervous system become flexible,

Adaptable,

And move out of stress quicker and quicker.

Let's face it,

There's always going to be some stress in life,

So we're not trying to get rid of stress completely.

We want to teach our body how to respond to that state,

Allowing you to move from a state of stress down to a state of regulation with ease,

Shortening that process.

So we'll activate,

Down regulate,

Activate,

Down regulate.

This will be like an active training ground to help build resilience.

So let's start with an active breath and a 2-2 rhythm.

So make yourself nice and comfortable.

Close down your eyes if that feels good.

And let's begin in 3-2-1.

Now let's start to up regulate the system and bring in some of that mobilized energy.

Powerful inhales,

Soft exhales.

We can train the body to handle stress more effectively by intentionally inducing this activation and then down regulating the system back into balance.

And when we repeat this process,

We expand our system's capacity to move through the stress cycle.

We're about to go into a 20-second in-breath hold.

Full breath in,

Hold it here.

And on the release,

We'll let it go with a long hum.

Down regulating the system just a bit.

3-2-1.

A bit longer this time.

Now flow back into a 2-2 rhythm.

Here we go.

Finishing the round at double speed.

Here we go.

Pause at the bottom.

Releasing the activation.

Down regulating once again.

Now flow back into a 2-2 rhythm.

Here we go.

Now invite the activation back in for our last couple minutes of breathing.

Let's finish off in double speed.

Double speed.

And now a full breath in.

Hold.

Pause at the bottom.

Let's find that full breath in.

Pause here.

And now we'll end with three hums like before.

Release with a hum.

Again.

Once more.

Completely relax.

Allowing your breath to settle.

Letting your body know that it's time to slow down as you enter a parasympathetic state.

Come back to this practice regularly to build your capacity to adapt to and navigate stressors.

Thanks for your presence today.

And until next time,

Breathe well.