Hey there.
So this video will show you my quickest,
Easiest nervous system reset.
This one works every time.
I would say three to five rounds of breath,
Your nervous system slows down and you're right back where you want to be in a calm state.
This one is.
Irreplaceable for anyone who has a high-stress job,
Has children,
Or just gets overwhelmed every once in a while,
Which is,
Let's be honest,
All of us.
You can do this one in the car,
You can do this one before bed,
You can do this first thing in the morning,
You can do this in the middle of an argument when you step away,
Slow everything down,
And come back.
So as little as three breaths,
I'd recommend at least five.
The secret trick to this one is however long you breathe in,
You breathe out for two counts more,
Right?
So you're breathing in for let's say four,
You'll breathe out for six you breathe in for two you're gonna breathe out for four right just by extending the exhales we fill the body with more nutrients the next time we breathe in and it's reminding our nervous system to reset and slow down controlling the exhales helps the mind feel more at ease more safe and less vulnerable so let's practice sit up nice and tall hands rest down anywhere that feels good and this one you don't have to sit with legs crossed or butterflied you could sit on a sofa.
You can be sitting in a chair.
This one can be done beautifully laying down as well.
I'll just sit up and you can also lean yourself back against a wall as long as your spine is long.
So again,
The edge of a sofa,
Laying down,
Sitting up,
Laying in bed,
Anything that feels good to you.
Nice tall seat,
Crown of the head really far away from your butt bones.
Eyes closed to really draw yourself inward.
And if you're driving,
Eyes open,
Please.
Yeah,
Good.
Soft focus with the eyes.
Just take a big breath in through both nostrils if that's available.
Big sigh out.
Of everything that's coming up so far.
A little movement if you need it.
Big breath in.
Big sigh out.
Lip seal if it's available.
Breath comes in and out through your nose.
Breath in for a count of four.
Two,
One,
Pause.
Breath out for six,
Five,
Four,
Three,
Two,
One,
Pause.
Breath in for four.
Three,
Two,
One,
Pause,
Breath out for six,
Five,
Four,
Three,
Two,
One,
Pause,
Breath in four,
Three,
Two,
One,
Pause,
Breath out six,
Five,
Four,
Three,
Two,
One,
Pause.
Breath in four.
Two,
One,
Pause,
Breath out,
Six,
Five,
Four,
Three,
Two,
One,
Pause,
Breath in,
Four,
Three,
Two,
One,
Pause,
Breath out,
Six,
Five,
Four,
Three,
Two,
One.
Pause.
Full breath in.
Pause.
Slower,
Deeper breath out.
One more full deep in.
Pause,
Fuller,
Deeper breath out.
And pause.
Flutter your eyes open or simply refocus them.
And again,
Just simply notice.
A few rounds of breath,
Focused,
Slower and deeper.
And notice how the mind has re-centered itself.
Everything seems hopefully a little bit more manageable because you've brought yourself a little bit more present into yourself.
This one works like a charm anytime.
If the breath pace I was guiding seemed too slow,
Shorten the length of time.
Again,
If you're gonna take a count of three in,
Just take a count of five out.
It can start with a shorter breath pattern and eventually elongate itself,
Even in the matter of time that you're doing it or as you continue to practice it.
I hope you feel really good.
I'll see you soon.
