Re-defining Self-Care: Part 3

Part 3 describes two of my favorite quick and effective ways to repair and regulate the autonomic nervous system. I like to keep interventions simple and use the least amount of effort to get maximum results. I found using these practices each day throughout the day when I noticed feeling on edge, anxious, irritated, frustrated or numb (dysregulated) really helped me feel internally safe.

Deep controlled breathing is a conscious link to the parasympathetic branch of the autonomic nervous system because it activates the rest and digest safety state. It signals the anxious part of us we are secure and protected and we do not need to engage the fight-flight-freeze response, the sympathetic branch of the autonomic nervous system. Controlled breathing combined with a longer exhale signals the brain to turn up the parasympathetic nervous system (rest/relax) and turn down the sympathetic nervous system (FFF).

To help my conscious mind relax and not worry about the time while deep breathing I find it helpful to set a timer. Start with one minute at a time and build up to 5 minutes. I've been taught that 3-5 minutes is optimal. If one minute of conscious breathing is all you can commit to great, do what you can and be open to expanding the length of time.

There are many ways to do deep breathing.
I like the 4-8 count. If that is too long for you experiment with 3-6.
Close your eyes if you feel comfortable.
Take a deep breath in through your nose to a count of 4 allowing your diaphragm to expand.
Exhale through your nose to a count of 8 allowing the diaphragm to contract.

Placing your left hand over your heart is one version of this nervous system regulator that sends a message to the brain that it is safe to calm down.

Close your eyes if you feel safe doing so.
Place your left hand over your heart.
One slow deep exhale.
Now begin the 4-8 controlled breath from above.
While you are breathing say silently or out loud, “I'm safe,” “I've got this.”

I have learned I cannot afford to omit the brain and autonomic nervous system practices of self-care if I want to feel safe in my body and thrive...not just survive. While it might be true setting aside an hour for self-care is unreasonable, I'm hoping you will join me in the pledge to make yourself a priority for at least one minute of conscious deep breathing a day.