Relaxation/Parasympathetic

Diaphragmatic breathing is a practice I consistently receive positive feedback about from clients, including those with severe PTSD and panic disorder.

To effectively stop fight-or-flight activation with diaphragmatic breathing, aim for a session of 5-10 minutes with a focus on long exhalations that are twice the length of your inhalations, practicing this several times a day when needed; even a short 2-minute session can provide noticeable relief.

Key points to remember:

Longer Exhales: 
The key is to prioritize a long, slow exhalation to activate the parasympathetic nervous system, which helps calm the body down. 


Practice Regularly:
Consistent practice, even for short periods, can significantly improve your ability to quickly calm down in stressful situations.

Start Slow:
Beginners should start with gentle breaths and gradually increase the depth of their breathing as they become comfortable.
 

Body Scan Meditation

Another powerful and calming mindfulness practice is known as "the body scan." This is a great practice for getting out of your "worry mind" and into a state of quiet mindfulness and calm when thoughts are keeping you awake (or if you need to calm down before eating). The 2nd link below goes to a 15-min version, while the first link below goes to a longer (29 min) version by the renowned mindfulness teacher and researcher Jon Kabat-Zinn, PhD. Like any new skill, your ability to direct your attention and calm your body will improve with practice. I recommend listening to the longer version first to learn the correct mindset, but if you find it too difficult to maintain your focus on that one it's fine to skip to the 15-minute version.

Further down this email are links to 3 of the highest rated meditation/mindfulness/sleep apps. I hope you will play around with these and maybe find a free trial to start this week. Learning meditation has been shown to change physical structures in the brain as the ability to focus increases measurably, with as little as 3 months of practice.