Well Being Psychotherapy

One way to meditate

A few minutes of meditation can make a big impact on stress.
In a recent study: The brain waves of people focusing on their breath changed to suggest they had entered a more relaxed state after just two or three minutes. Here’s how: it’s a simple meditation that involves paying attention to natural breathing. With this type of meditation, you bring your focus back to the inhale and exhale if your mind wanders. Previous studies have shown this quiet, attentive state can promote relaxation and lower stress levels.

Previous studies have shown this quiet, attentive state can promote relaxation and lower stress levels. The researchers looked at how the participants’ brain wave activity changed during a 10-minute meditation session. Within just two or three minutes, all groups showed EEG changes that suggest a more relaxed state.

Meditation primarily affects the brain’s executive function, or the ability to manage and regulate what you think, feel and do. When practicing it regularly, “we see the executive network become more intentional, so you’re more in the driver’s seat of thoughts, emotions and impulses,” said Cortland Dahl, research scientist at the University of Wisconsin Center for Healthy Minds.
Studies suggest meditation may increase brain thickness in areas related to emotional regulation and sensory processing, and that it may reduce emotional reactivity, boost cognitive functions such as focus and attention, and improve stress resilience. Meditating can also make you more resilient to stress and your body less reactive to it, decreasing blood pressure, heart rate and stress hormone levels. While the study looked at focused breathing, experts say any type of meditation can yield similar results.

- Washington Post

Are you feeling anxious or panicked? Try these exercises.
VAGUS NERVE EXERCISES FOR CALMING THE BODY-MIND

Paced Breathing
When your exhale is longer than your inhale, it signals to your body and mind that you are safe and can get you out of the flight/flight/freeze/fawn survival mode and into rest/digest/connect mode. The important thing is to have your out breath be longer than your in breath. So, you have to slow down the exhale. You can try breathing in for say 4 seconds, holding for 2 seconds, then exhale for 8 seconds. Or, you can count the seconds of each in breath and double the exhale. Repeat for 3 rounds, then breathe naturally.
Voo Breath
1. Find a Comfortable Position: Sit or lie with your back straight, and your body relaxed.
2. Take a Deep Breath In: Inhale deeply, allowing the breath to fill your belly and chest.
3. Make the “Voo” Sound: As you exhale, make a deep “voo” sound from your gut. Aim to create a sound similar to a foghorn. The vibration can come from your belly and resonate through your body and throat. Don’t strain or try too hard to do it just right. Be easy and kind.
4. Feel the Vibration: Focus on the vibration created by the sound.
5. Repeat the Process: Continue the cycle of deep breaths and “voo” sounds at least 3 times or for several minutes. You can do this for as long as it feels comfortable.
6. Rest and Reflect: After a few minutes, stop and rest. You may like to place a hand over any area where you notice sensations to help ground yourself. Notice the change in how you feel.
(Some people chant OM, which has a similar effect.)

Bee Breath
This is similar to Voo breath, but instead of making the Voo sound, hum on the out breath so you sound like a buzzing bee.

Butterfly Hug
There are two options for this bilateral stimulation which can help you self-soothe, ground, calm your nervous system and process trauma. You can either cross your arms over your chest and tap each hand on the opposite arm in a gentle, rhythmic pattern. Or, you can cross your thumbs and place your hands on the center of your chest forming a butterfly and gently tap one hand then the other on your chest. Do whichever feels best to you. Be gentle and kind.

Save your adrenaline and cortisol for when you actually need to flee or fight in the moment. Take action to prevent future harm.

Lisa Cottrell, LPC