TRANSCRIÇÃO 🔗
WEBVTT
00:00:01.919 --> 00:00:02.879
Welcome.
00:00:03.359 --> 00:00:06.959
Your breath is the fastest route to calm your nervous system.
00:00:07.360 --> 00:00:16.640
When we are anxious, stressed, overwhelmed, our sympathetic nervous system, which is our body's stress response, is activated.
00:00:16.800 --> 00:00:24.320
As a result, the heart rate rises, the muscles tighten, the breathing becomes very shallow and very fast.
00:00:25.280 --> 00:00:34.159
But our vagus nerve, which is the longest nerve in our body, connects our brain directly to heart, lungs, and digestive system.
00:00:34.880 --> 00:00:52.960
And by slow, conscious breathing, particularly taking long, slow breathing out, that directly stimulates that nerve and activates the parasympathetic nervous system, which is our natural calm response.
00:00:53.200 --> 00:00:58.079
And we can take control of this process by simple breathing exercises.
00:00:58.399 --> 00:01:04.879
So, in other words, the way you breathe changes the state of your entire nervous system.
00:01:05.040 --> 00:01:06.959
That's quite extraordinary.
00:01:07.120 --> 00:01:12.079
And you can do this in five minutes or even shorter.
00:01:12.239 --> 00:01:17.280
So this is just an exercise to show you one of the ways to do it.
00:01:17.359 --> 00:01:30.079
And I've added bits of visualizing, um, which kind of makes this process, this exercise more fun, more creative if you like.
00:01:30.319 --> 00:01:31.760
So let's begin.
00:01:32.159 --> 00:01:33.920
Find a comfortable position.
00:01:34.000 --> 00:01:39.519
You can be sitting down, you can be standing, or you can be lying down if you want to.
00:01:40.400 --> 00:01:42.799
So allow your eyes to close.
00:01:43.040 --> 00:01:54.239
But if you, for example, need this exercise to be done whilst traveling on a busy underground, then you can do it standing up with your eyes open if you want.
00:01:54.400 --> 00:02:00.560
But for relaxation, for this purpose, here you can close your eyes.
00:02:00.959 --> 00:02:08.000
Now feel the ground beneath you, how solid it is.
00:02:08.400 --> 00:02:13.199
Allow your feet to connect to the earth beneath.
00:02:22.960 --> 00:02:26.400
Ancient and completely utterly dependable.
00:02:26.560 --> 00:02:27.439
It's there.
00:02:38.000 --> 00:02:49.120
So feel your connection to it through the soles of your feet, regardless what's between your feet and the earth itself.
00:02:50.719 --> 00:02:55.199
Or you can do this through the length of your body if you're, for example, lying down.
00:02:55.919 --> 00:03:00.319
That contact point between you and the earth.
00:03:01.439 --> 00:03:03.439
This is your grounding point.
00:03:04.159 --> 00:03:06.080
This is where we begin.
00:03:08.400 --> 00:03:12.479
We're going to breathe through the soles of our feet.
00:03:13.360 --> 00:03:28.240
Imagine when you when we start breathing this exercise, imagine drawing the energy of the earth up through your body and breathe out through the crown of
Load full transcript
your head, releasing it to the universe above.
00:03:29.919 --> 00:03:39.520
So in through the earth, through your feet, through your entire body, and out through the sky to the universe.
00:03:40.800 --> 00:03:42.319
So let's begin.
00:03:44.159 --> 00:03:47.120
Breathe in through the soles of your feet.
00:03:47.360 --> 00:03:50.319
Feel the earth energy beginning to rise.
00:03:50.800 --> 00:03:58.240
One, two, three, four, five, six.
00:03:59.439 --> 00:04:02.000
Pause and hold for three.
00:04:02.240 --> 00:04:08.719
One, two, three, and then breathe out for nine.
00:04:08.879 --> 00:04:15.759
Breathe out slowly, completely releasing through the crown of your head up into the universe.
00:04:15.919 --> 00:04:23.199
One, two, three, four, five, six, seven, eight, nine.
00:04:24.000 --> 00:04:29.439
Feel the release, feel the earth energy moving through you and out.
00:04:30.000 --> 00:04:31.199
We'll do that again.
00:04:31.360 --> 00:04:37.519
Repeat this process in for six, hold for three, and breathe out for nine.
00:04:37.839 --> 00:04:50.000
And when we start breathing in, really use your wonderful imagination that you're drawing that breath from through your feet from the earth, from the core of the earth.
00:04:50.240 --> 00:04:59.600
It travels through your entire body as you pause the breathing and then breathe out through the crown of your head.
00:05:00.480 --> 00:05:03.040
It's a long and slow and complete.
00:05:03.759 --> 00:05:05.680
So let's do that again.
00:05:06.720 --> 00:05:08.959
Breathe in through your feet.
00:05:09.199 --> 00:05:16.560
One, two, three, four, five, six, pause.
00:05:17.680 --> 00:05:25.199
One, two, three, and out through your crown of your head, long and slowly.
00:05:25.439 --> 00:05:35.120
One, two, three, four, five, six, seven, eight, nine.
00:05:35.600 --> 00:05:37.199
Beautifully done.
00:05:37.920 --> 00:05:52.079
Feel that energy rising with the next breath in from deep in the earth, up through your feet, your legs, your belly, your chest, your throat, feeling you come, feeling you completely.
00:05:52.959 --> 00:06:14.639
Breathe in for six, one, two, three, four, five, six, pause and hold for three, one, two, three, and release up through your body, through your chest, your throat, your head, through your crown into the universe above.
00:06:14.720 --> 00:06:21.120
One, two, three, four, five, six, seven, eight, nine.
00:06:22.399 --> 00:06:25.680
And again, your own rhythm now.
00:06:26.639 --> 00:06:38.240
Imagine earth energy rising with each breath in, starting in your feet, releasing into the universe with each breath out through the crown of your head.
00:06:38.800 --> 00:06:52.560
Breathe in one, two, three, four, five, six, pause, one, two, three, and out.
00:06:53.519 --> 00:07:03.279
One, two, three, four, five, six, seven, eight, nine.
00:07:05.360 --> 00:07:07.199
So finishing it now.
00:07:07.759 --> 00:07:09.519
Staying here for a moment.
00:07:10.240 --> 00:07:12.240
Notice how you're feeling.
00:07:13.279 --> 00:07:31.279
Your nervous system has just shifted, your vagus nerve is activated, the parasympathetic nervous system is engaged, your body is gently transitioning from stress response to calm response, exactly how it's designed to do.
00:07:31.600 --> 00:07:37.439
Feel your feet on the ground, that solid connection to the earth beneath you.
00:07:38.319 --> 00:07:40.560
Feel your breath slower now, easier.
00:07:40.720 --> 00:07:46.160
Feel your body here, present, grounded, calm.
00:07:46.560 --> 00:07:49.360
Repeat as many times as you wish.