I have written before about how to find balance after being triggered, and now there is a need to bring this awareness into our daily lives!
We find ourselves living in chaotic times of uncertainty, change and fear for the well being of others and ourselves. The information is coming at us so quickly, and in such an alarming way, that many of us are experiencing a continuous “fight of flight” response. Stress and anxiety are at all time highs.
When this happens, our brains and bodies become flooded in a chemical bath. There is a rush of adrenaline and cortisol into the blood stream, blood is sent to the extremities and the heart, digestion is put on hold, muscles tense. We are ready to fight, run or freeze.
Chronic exposure to these chemicals and being on heightened alert impacts our physical health, as well as our mental well being. Whether the threat is real, or in our imagination, the mind and body reacts in exactly the same way!
Science and Yoga have come together with ways to counterbalance the stress, and keep us in balance.
Here are the four most powerful (and FREE) practices you can use to calm the body and mind’s response.
1. Conscious Breathing. Start to bring awareness to how you are breathing throughout your day. You may want to make it a practice to check in with your breath whenever you sit down to eat or work. Notice when you may be holding your breath or it becomes ragged and short. These are signs of stress.
- Letting Go Breaths are the best way to release tension and signal to the body to re-set. Start with a few full breaths inhaling through the nose and exhaling through the mouth. Focus on the exhale. Imagine you are blowing out a candle or fogging a mirror. Then slow them down and then exhale through the nose. Make the inhale and exhale long and even. This will help invoke the body’s relaxation response
- To create a new neural pathway in the brain . You may also like to add a word to say or phrase on the exhale. For example “release” or “let it go” or “have patience” or “be calm”.
2. Calm the Body and Mind with Touch. When you feel stressed, touch and self soothing is very effective. These practices stem from our early childhood mammalian responses.
- Bring one hand to the heart and rest gently there. Bring the other hand to the lower belly. Gently breathe into your hands. Feel the warmth from your palms and allow it to calm and soothe your heart. Let yourself feel being held and nurtured. Stay here breathing and feeling for several minutes.
- Bringing a finger tip gently to your lips can also have an immediate calming affect on the body.
- If you are more visual, then bring to mind the image of someone you love or a place that calms you. Have it on your wall or smart phone, ready to be accessed in a moment. Take time to take in the image and perhaps the memory.
Take a moment and reflect on what would work for you …
3. Release the Tension. The body also needs to release the energy build up that is part of the fight or flight response. Animals naturally shake off this tension after conflict, but we humans have lost that natural ability to release it. Moving the body is important. When you become anxious, get out of your head and into your body to deal with the physical response.
Regular exercise, even if it’s just walking for 20 minutes every day, helps regulate our system.
Here are some examples to release the tension:
- Stretch the body! Stamp your feet into the ground then reach for the sky. Imagine the energy being released downwards and then upwards.
- When you feel the pressure and tension mounting, practice “meshing” and “grounding”. Visualize yourself as porous as a mesh screen. As you encounter strong feelings welling up (for example, anger, fear, resentment), let the feelings pass through your body towards the ground. Observe the feeling moving through and imagine releasing into the earth. Connecting to the earth is very grounding.
- In Qi Gong there is a practice called Shake The Tree. Its one of my favorites! Stand tall and then relax your knees and shoulders. Keep the back and neck long. The body is the trunk of the tree and imagine having roots into the earth. The arms are your branches. Start to shake the tree by taking small bends in your knees and shaking your arms, then shoulders. Shaking everything down towards the earth. Let the tension release… and have fun!
- Laugh! Daily laughter really breaks the downward spiral. Reach out to a good friend with the intention of laughing together. Pretend you are in a sitcom, or a bad science fiction movie, and appreciate the absurdity of whatever is happening. Laughter can stimulate many organs, enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.
- Walking and being in nature is a sure fired way for me to feel in balance again. As you walk really connect to the earth, and feel your feet on the ground. Get in touch with all your senses and embrace each moment that mother nature offers you. What a gift!
Take a moment and consider what would work for you…
4. Check In with Yourself and Others. Pause, and notice. How am I really doing? How are you really doing? Acknowledging the stress and concerns and being honest about it, is being authentic and caring. It can help us feel more connected and supported, and really lift our spirits.
There is a fine line, however, to be aware of. If you find yourself starting to get angry and triggering each other, then acknowledge that too, and back off. Being angry together may feed the need to feel empowered, but takes you down that stressful triggered path again.
Having someone who listens and cares is perhaps the most healing of all. This is a time to come together with friends and loved ones, but if that isn’t available then seek out a counsellor or therapist.
Remember, you are not alone.
Namaste
