Welcome to a quick self-regulation tool.
Today we are going to be primarily using the voice as well as the breath.
Using the voice is an excellent way to engage and tonify our vagus nerve,
Which allows our parasympathetic nervous system,
The part of our central nervous system that is responsible for our calming,
Resting,
And digesting systems to come on board.
So this is an excellent way to counteract the response that we get when we are under stress and help take the edge off of our fight or flight responses within the body.
So find yourself in a space where you can use your voice.
I like to recommend in the car to my clients if you are so lucky to have a car to be in transit within.
It is a really great place to do this.
I am in my bathroom right now.
Nobody is home.
There is something about a bathroom that really provides the sense of safety and privacy that can be helpful during an exercise like this.
If you are finding yourself in a lying down position,
Taking a quick moment to allow the sensations of gravity to be present in your body.
If you find yourself standing,
Find your feet.
If you find yourself seated,
Maybe even in transit,
Just really notice your seat.
All we are going to do is take a few breaths together and on the exhale we are going to let out some sound.
That is it.
It doesn't have to sound like anything.
I strongly encourage some play here.
So whatever feels good.
So whenever you are ready,
Just taking your first inhale together with me.
And on the exhale,
Letting out a sigh.
This is the motion for today.
Breathing in.
And breathing out with some sound.
I am a big fan of the ah and the oh vowel,
Helps us ground low in our bodies.
So breathing in and exhaling with some sound.
Maybe opening the jaw wide.
Breathing in and breathing out with some sound.
We are just going to continue this for five more breaths.
Breathing in again.
Three more like that.
And our last one together.
Breathing in deeply.
And breathing out.
Releasing any sound.
Beautiful job today.
Pause for just a moment.
Notice if you are feeling any changes in the body,
In the voice,
In the pattern of breath.
Noticing if it is a bit easier to contact the sensations of gravity within your body.
Feel free to stay here in some silence for as long as you'd like.
Certainly feel free to return to sound.
And thank you for joining me today for this self-regulation tool.
I'll see you next time.
