Nervous System regulation is actually simpler than most people think! There are many simple, and short practices that you can easily incorporate daily or as needed, that will help you to establish safety in the Body and make way for your Parasympathetic nervous system to become activated.
Your PNS is the part of the nervous system that we call "rest and digest". When the PNS is activated, all our systems internally can operate more optimally. In addition, in a parasympathetic state, your Body is able to recover more easily from physical or emotional stress. Physiologically, we can actually rebound and reset! Our bodies are highly intelligent and adaptive; it's our culture and environment, in many cases, that provide an unreasonable level of stress. By prioritizing this type of self care, we can actually heal from the inside out.
Here are some easy breathwork and somatic practices that you can use to regulate your nervous system!
Diaphragmatic breathing
This technique can help downregulate the sympathetic response and stimulate the parasympathetic nervous system by replicating the most natural form of breath, "belly breathing". If you've ever watched an infant sleep, you may have noticed their lower belly slowly expanding and contracting with each inhale and exhale. Nasal breathing also allows for the most optimal flow of breath and better absorption of oxygen.
Begin with nasal breathing, in and out through the nose, connecting to your breath intentionally for a few moments. Inhale deeply, pause at the top, allowing the belly to expand slowly as the diaphragm lowers making room for the lungs to expand further, and then exhale completely. Continue for 5 -15 min.
Incorporate Extended Exhale
Exhaling is also a way to stimulate the parasympathetic nervous system (PNS), which is responsible for the body's "rest and digest" response, which can help you relax, reduce stress, and improve your heart rate variability (HRV). Exhale for longer than you inhale, without holding your breath in between.
Take a conscious, connected breath in, and then "lengthen your exhale" but emptying out the air completely, releasing what no longer serves you and making space for "prana"/energy. You might accomplish this by counting the inhale and exhaling for up to twice as long or drawing the navel inward to support emptying.
Incorporate Cleansing Breath With or Without Sound
Allow your exhales to begin releasing through the mouth and to become more exaggerated. You could incorporate a sigh, fluttering of the lips, hums or moans as the breath leaves the mouth. Alternatively, you could incorporate specific sounds like "Voooooo" or "Aum".
Voo (Somatic Experiencing, Peter Levine) - On the out breath, gently make a long “voooo” sound (the ‘oo’ sound rhymes with ‘you’), sustaining the sound throughout the entire exhalation until it feels complete. Allow the sound to vibrate/resonate in your body and feel the sensations as it reverberates.
Om or aum (Yogic Sacred Mantra) - The syllable is composed of the three sounds 'A', 'U' and 'M' – AUM. 'A' (pronounced as an elongated “awe”). This sound represents the beginning – the creation of the universe and everything within it.
Making sounds and vibrations with your own voice can have a soothing effect on the body and can also be a means to discharge nervous system activation.
Grounding, Orienting and Resourcing
Grounding
Sit in a comfortable position and allow the weight of your body to settle into your foundation. Close the eyes, or soften your gaze downward. Incorporate simple breathing in and out of the nose, and with each exhale allow your body to become heavier. With each inhale, incorporate a very gentle lengthen of your spine while still remaining connected to the Earth. Practice this outdoors for enhanced benefits if possible.
Grounding has the effect of settling the body, connect to a sensation of support and security which in turn relaxes the nervous system. This practice also allows the Body to re-integrate the pattern of slowing down versus always action taking or dopamine seeking.
Orienting
Lower your chin towards your chest, and allow the eyes to open gently. Begin slowly looking around the room, observing one thing at a time in its entirety. Option to also become aware of how one or more things or your general surroundings make you feel.
Orienting also has the effect of establishing safety not only in the Body but within the room or setting, eliciting a relaxing of the nervous system and shift into recovery mode. Orienting also allows us an opportunity to practice connecting with our senses intentionally, which is the path to mapping our responses and making more aligned decisions.
Resourcing
Bring to your mind a person, place, thing or idea that brings you joy, a sense or ease, or gratitude. Reconnect to your breath and linger with this concept for 5 -10 breath cycles.
Accessing internal resources, strengths, and positive memories allow you to to tap into the goodness in your life. This will also elicit that feeling of safety versus threat, and allow the nervous system to regulate optimally.
If you'd like to access even more KNOWLEDGE of your physiology, in order to intentionally take control of our wellness and lifestyle and creatively craft a life that is authentically aligned with our our true essence.... I recommend clicking the link below to access the recent EMBODIED SELF CARE webinar all about the Nervous System and Somatic Healing.
I hope these tools have been useful in supporting your mental and physical health. Visit my website or email selfcarewithsam@gmail.com to practice these tools in person or virtually by attending an Aligned Heart Method Class or book a FREE discovery call to discuss Somatic Coaching.
Here's you Being Well!
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