Parasympathetic Nervous System
Rest
Digest
Safety
Security
Connection
Sympathetic Nervous System
Flight
Fight
Freeze
Mobilization
Hyperarousal
Antidotes or tools can be used to deal with, to face the issue(s). Our true nature is to: strive, thrive and heal. What are some of these tools/antidotes? There are practices one can do for the vagus nerve, therapies, somatic experiences, breath work, particular forms of yoga and meditation. To look at and know how to use ones tools we need to listen to our nervous system, to know how and when to use them. Find the tools/antidotes that bring you joy. Maybe, find a guide to help you. Being around someone who is regulated, will help regulate you. When you are around someone who is unregulated how can you not begin to take on this feeling; being and staying grounded will be more difficult.
Staying connected to a regulated breathing pattern can help during the times of stress. In the moment, ask yourself:
How am I breathing right now?
What am I feeling in my body right now?
What is the state of my mind right now?
What emotion am I feeling right now?
Then ask:
What do I need right now?
How do I feel? and what do I need?
As we continued our dharma talk on our breath we were asked to think about HOW WE BREATHE! Am I a "nose breather" or a "mouth breather"? Well, I thought that's easy, I am a nose breather. And yet, I do snore sometimes!
Distinguishing the Two Types of Breathing:
The Effects of Nose Breathing
immune system less compromised-humidify the air-slow/low volume of breath-better oxygenation-optimal breathing-reduced snoring-parasympathetic-sinuses open.
The Effects of Mouth Breathing
breathe in cold unfiltered air-dryness in mouth & body-chest breathing-poor posture-snoring-teeth decay/gums-sympathetic-sleep apnea.
How we breathe affects the way we think, feel and experience our lives. There are three types of breathing:
1) Functional Breathing in & out through the nose. Quiet and non-audible, coming from the diaphragm all the way around. Pause and then follow the breath, exhaling to the end. 0-14 breaths per minute.
2) Dysfunctional Breathing is breathing in & out through the mouth. Breathing into the chest. The breath can be heard: sighs, yawns, belly breathing. More than 14 breaths per minute. When forced with stressors, the "gasps," the diaphragm goes "up" on the inhale, instead of down on the inhale. And, on the exhale the diaphragm goes down, instead of up. 3) Optimal Breathing low volume breath; hardly feeling it coming in through the nose with a longer subtle inhale. Comfortable air hunger that you can tolerate. One can use humming or alternate nostril breathing to train the breath to reduce the volume.
Breath work, such as lengthening the exhale, humming during the exhale and help regulate the mind and body. Learning different breathing techniques can assist when the feelings arise.
DO: Low Lunge/knee down. Left foot forward/Right knee on mat/blanket if needed. Inhale: arms up. Exhale: lean forward slightly. Bring hands to mat by front foot. Keep right hand on mat and lift left arm/hand into the air. Open the left side. Repeat on the other side.
DO: How to strengthen our diaphragm? Breathe, but think about it. How am I breathing? Try sitting and place your hands on the sides of your lower ribs; two fingers on the lower ribs and the other two on your belly. Breathe into the space where your hands are and feel the lower ribs expand. Think, "lighter, softer, less subtle." Less wind on the inhale. Breathe less volume, slower, deeper into the diaphragm.
DO: Four by Two Breath (think of a rectangle): Sitting on your mat/blanket or bolster. Inhale for a count of four-Pause for a count of two-Exhale for a count of four-Pause for a count of two. Think, "lighter, softer, less subtle." Less wind on the inhale. Breathe less volume, slower, deeper into the diaphragm.
DO: Four by Four Breath (think of a square box): Sitting on your mat/blanket or bolster. Inhale for a count of four-Pause for a count of four-Exhale for a count of four-Pause for a count of four. Think, "lighter, softer, less subtle." Less wind on the inhale. Breathe less volume, slower, deeper into the diaphragm.
Our days began with meditation on our mats and our day ended with meditation. For some, sitting for an extended period of time can create stress; can create dysfunctional breathing.
If this is you, I would suggest starting slowly; maybe bring in a timer and set is for a time that your feel you could manage. Then listen to your body as you sit on your mat/chair and close your eyes. Hands resting on your thighs/palms up or palms down. Breathe in slow & deep (like threading your breath into the eye of a needle). If you find your breathing changing on the exhale, begin humming, all the way through the exhale. Repeat several times.
When you have finished your meditation why not lie down on your mat. Begin by placing your feet on the mat in constructive rest. To help you relax take yourself through the Six Points of Relaxation beginning with your feet. Feet/bottoms... Hands/Palms... Eyes/inside corners & outside corners... tongue...pelvic floor/sit bones... Then stretch out your feet into Savasana and enjoy.
Resources:
Vagus Nerve Image: https://www.highpointaz.com/christinas-blog/the-power-of-the-vagus-nerve
Diaphragm Image: https://www.alamy.com/the-diaphragm-functions-in-breathing-illustration-image438586451.html
