In these uncertain times, we need to practice ‘exquisite self-care’ more than ever.
In my previous blog, I wrote about the nervous system and how important it is for our immune system to keep calm. It’s not easy to think ourselves calm. We need to exercise the ‘be calm’ muscle so that we can embody what it feels like to be calm. How does ‘calm’ feel in your body?
Exercise 1. Calming the Breath
The breath is a great place to start with this.
NOTICE your breathing.
What part of your abdomen is moving when you breathe? Your chest or your belly?
Is your diaphragm moving? (That’s the part under your ribcage, at the base of your breast bone, your solar plexus).
How long are your inbreaths? Your outbreaths?
Can you exhale fully, then take a long, slow inhale and flow into a long, slow exhale?
Can you keep focusing on the exhale, making it longer and deeper each time, so that your inhale is bigger each time. Do not raise your shoulders to your ears when you inhale. Make sure you extend your ribcage, then your belly outwards when you breathe in, and then squeeze your ribs together and your belly towards you spine when you breathe out. Do this for a few times, and then come back to normal breathing. Notice how you feel. Do you feel calmer?
I asked my clients to share some tools that they use for calming the nervous system, so that I can share them here with you.
Exercise 2. “How do I know I’m safe” Game. (From Emily)
One of my favorites is a little game that I like to play either by myself, with my 9 year old, and even with my husband, called “how do I know I’m safe?” It sounds silly, but biologically it’s engaging our eyeballs to move around, scanning our environment for clues as to whether there are physical threats present, and this eye movement is tied with the vagus nerve and deactivation of the nervous system. I also find it helps with introducing a sense of curiosity, helpful for balancing fear, as well as cultivating gratitude as we inevitably name things like our strong house, having running water, good food, loving family, etc. I feel more connected with with nature as I envision small animals like rabbits and even deer pausing to reflect on the same question, how do i know I’m safe, while nibbling leaves or drinking from a stream. And while out walking, I listen for birds as they are the communication network of the forest.
Thank you Emily. This is an excellent way to practice presence and getting calm.
What do you do to get yourself calm when you feel frazzled, or even freaked out? Share in the comments below.
Or try these out and let me know how they worked for you.