Hello,
Liz Doyle,
The Positive Change Coach here.
Today's practice is another simple yet effective technique for calming the mind and reducing anxiety.
And it's so helpful if that anxiety is leading you to succumb to cravings.
This slow exhale softens your vagus nerve,
Which is the main connector between the brain and the body.
It's called humming bee breath.
Research has shown humming helps reduce stress and induce calmness,
As well as lower heart rate and blood pressure.
It also produces powerful neurochemicals such as oxytocin.
So if it's comfortable for you to do so,
Gently press your ears with your index and middle fingers.
Inhale deeply,
Taking a deep breath through your nose.
And as you exhale,
Create a soft,
Continuous humming sound.
Hmm.
So the sound should be like that of a bumblebee.
This sound will also vibrate through your head and your face.
The humming sound can help calm the mind and reduce cortisol levels.
The vibrations can stimulate the release of endorphins,
Leading to a sense of well-being.
I will now set a timer for three minutes for us to do this together.
Okay.
Hmm.
Hmm.
Hmm.
Hmm.
Okay.
How was that for you?
How are you feeling now?
Hopefully there's a sense of calm and maybe relaxation that has filled your body and mind.
You can come back to this exercise,
As with the others I've shared again and again,
To really help you when you're feeling anxious,
And especially if that anxiety is causing cravings in your body.
Or you might have your favorite,
So you may want to return to that one when you need to.
I'd love to know how you find these short exercises and also if you've used them to help with any kind of craving.
So until we catch up again,
I am sending you much love.
