1. deep diaphragmatic breathing – with BIG sighs:
•inhale in through your nose.
•inhale through your nose again – pause.
•exhale for 8 seconds, slowly like you’re blowing out of a straw, & for the last 4 seconds, BIG audible sigh.
*the big sigh increases your vagal tone! your vagus nerve is the KEY to unlocking control over your anxiety, or dysregulation – the vagus nerve system acts to counterbalance your flight or flight system & can trigger a relaxation response in your body.
2. orient to your body:
•notice your posture. (is it rigid? relaxed? slumped?)
•tune into your heart heart rate. (fast? slow?)
•notice tension, or any physical sensation in your body – breathe deep into that space.
•name the emotion you’re experiencing/ allow yourself compassion if you’re unsure of what is showing up & why.
•continue to breathe deep to create safety.
•self soothe. (journal, move your body, soft music, take a bath)
3. cold exposure! yes i said it😏
beyond benefits like:
•strengthening your nervous system.
•fat burning.
•fights inflammation.
•supports & speeds up recovery.
•regulates blood sugar levels.
•improves sleep quality.
•strengthens your immune system.
•helps w. stress & anxiety!
•reduces pain.
my personal favorite is:
•MENTAL FREAKING RESILIENCE!
you are INTENTIONALLY putting yourself in an uncomfortable situation, & you are retraining your body and mind to face it, HEAD ON & get tf through it!!
cold exposure can be a handful of different things, it can be as simple as:
•30-60s cold shower.
•submerging your hands or face in cold water.
•putting a cold pack on your neck, chest or face!
*these are more applicable as a “need in that moment!”
but when you can, & have time to?? go hop in a cold plunge! you’ll learn some real sh🤭t about yourself: your weak points, your blind spots, emotions you’re suppressing, & you gain more CLARITY.
you LEARN YOUR SURVIVAL RESPONSES! so you know EXACTLY what to do in moments you need it most.
do the work!
it’s worth every minute.
i promise.
