How are you feeling this week? As lockdown in the UK gradually unfolds perhaps you are beginning to feel a bit better as some of the things you hold dear are starting to return. We are planning a trip out to see friends for the first time in months this week and to sit in their beautiful garden and chill out. Looking forward to that!
How did you get on with the anchoring last week? Did you experiment with the exercise? How did it go? We always like to get feedback. This week we are staying with the same theme of learning how we can change our state in an instant. Would it be helpful to learn a technique that will calm down your heart rate and your state in a moment?
The corona virus means that we are living through exceptionally stressful times. When we experience stress our Autonomic Nervous System or ANS (which does all the things we do not have to think about) goes into overdrive. It is that part of us that gets us ready to fight or flight. A hormone called cortisol is released and you will feel your heart rate going up. This is helpful if you need to run away or flight, but, not good if it is in the system for too long. It also leads to chaotic heart rhythms. When we naturally experience positive emotions our hearts go into a coherent, calmer state. We can learn to self-generate this and I am going to show you how…
When we create adrenaline and cortisol in the body is starts to go out of balance and this has an effect on the brain. The part of your brain that helps you to self-regulate i.e. the Pre-frontal cortex goes off-line. And, chaotic signals go to up to the part of the brain called the amygdala, the home of the fight, flight emotions. We can effectively hack into our ANS and shift our heart rhythms back into balance by getting a state of coherence. This sends a different info to the brain and the stress centre receives the info, it then de-activates and the PFC comes back online.
What is coherence? It is a measurable, scientific state when the heart and brain synchronise. The result is that you feel in balance and have an increased capacity to be in control of yourself. I am going to teach you a very quick and easy technique that you can do anytime and anywhere that will help to calm down your system. You can do this eyes open and, in the moment, when you notice you are experiencing stress. It is an optimal state of being. This technique is called heart-centred breathing. You start by focusing your attention in the area of your heart – it can help to put your hand on your hand and bring all your awareness to this spot. Imagine your breath flowing in and out of your heart area a little slower and deeper than usual. Some tips:
- Breath through your nose as nasal breathing kills bugs, more oxygen, synchronises heart and brain. It creates a workout for the heart and lungs
- Experiment with breathing in for 5 seconds and out for 5 seconds.
- Keep it smooth and sustained
- And relax your belly
It is as simple as that. Just remember to do it!
Recover with clarity
Lindsey Agness and Team NLP
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Online NLP Introductory Diploma Want to learn more about how Neuro Linguistic Programming can help you to emerge from lockdown with renewed clarity and energy? Come and join us at our online NLP Introductory Diploma. I will personally be running 3 x 1hr sessions on zoom on the 26th, 28th May and 1st June at 2pm UK time. Cost is £27 which includes a e-manual and recording of all sessions and a completion certificate. Unable to attend all the dates? No worries as you will still get the full training via the recordings. Sign up here!