HI HELLO, I LOVE YOU!!
In my last blog I gave a brief introduction to how our Nervous System works, and I also started mentioning how it is related to The Art of Noticing, The Art of Slowing Down...
Today, I would love to review how these two things (NS &The Art of Noticing) are related to the Breath. The Mighty Breath!! 😮💨
First off... Let's rewind...
We have reviewed the “Flight or Fight” response, haven’t we?
We now know that both the Parasympathetic NS (our “Rest and Digest” state) and the Sympathetic NS (which governs our “Fight or Flight” response) are part of our lives, but we have to try our best to always return to our “Rest and Digest” state after going through a stressful episode.
So what do we want to bring into our lives is ... A RELAXATION RESPONSE
1. Breathing to become slower and deeper
2. Heart to beat slower
3. Blood flow to increase in hands and feet
4. Muscles to relax
5. Metabolism to slow down and normalise
6. Hormonal activity to come to balance again
However, what do we do, if we do not know how to return there?
I’VE GOT YOU!
Or, better said: YOU’VE GOT YOU!🤩
Because YOUR Mighty Breath is the tool that helps you hijack your way to a “Rest and Digest” state. YOU BASICALLY HAVE ALL THE TOOLS TO START HELPING YOURSELF.
Now, I have come across a very interesting insight from my favourite book by Dr. Brian M. Alman and Dr. Peter Lambrou "Self-Hypnosis, The Complete Manual for Health and Self-Change". The insight is the following one:
If we can create one portion of the relaxation response, a chain of the rest of responses will follow.
What does this mean to us? 🔎
In essence, it means that, if we can take control over our Breath... we might as well be able to reduce our heartbeat, relax our muscles, slow down our metabolism... ISN’T OUR BODY AMAZING!?🥳
So, as a the Hypnotherapist that I am, I have created a small Guided Meditation you can use to take control over your Mighty Breath and get yourself back to a “Rest and Digest” state. You can use this technique (called the “4-7-8 Breath”) whenever and wherever you are, with or without closing your eyes.
P. S = Before we begin, my suggestion would be to sit down with it, read it once or twice and record it for yourself or let someone else read it out to you; whatever you choose, make sure you are setting yourself up to relax as profoundly as possible.
Guided Meditation: The Breath as Your Anchor
Take a moment to pause. Set this time aside for yourself. Whether you're sitting comfortably or lying down, allow your body to settle. If you feel comfortable, gently close your eyes or let your gaze soften.
Let’s begin by noticing your breath. There’s no need to change it—just become aware. Feel the air as it enters through your nose, cool and fresh, and as it leaves, warm and soothing.
Now, let’s deepen the breath. Inhale slowly through your nose to the count of four… one, two, three, four. Hold it gently at the top for a moment. And now exhale through your mouth, slow and steady, to the count of six… one, two, three, four, five, six.
Let’s try this a few more times together. Inhale… hold… and exhale. Imagine with each exhale, you are releasing tension—letting it melt away like a wave receding from the shore.
As you breathe, bring your attention to your body. Notice your shoulders. Are they holding tension? Allow them to drop, softening with the exhale. Notice your jaw. Is it tight? Let it relax. Feel your hands and arms grow heavy as they rest. Let the breath guide you into a deeper state of ease.
Now, let’s visualise. Picture a calm and peaceful place—a serene meadow, a quiet beach, or even a cozy room where you feel safe. Imagine each breath bringing the soothing energy of this place into your body, as if the air you’re breathing is infused with peace.
When you're ready, I want to share a simple tool you can use anytime you feel overwhelmed. It’s called the 4-7-8 breath:
1. **Inhale** slowly through your nose... to the count of four.
2. **Hold** your breath.... for a count of seven.
3. **Exhale** through your mouth, slow and steady... for a count of eight.
Let’s practice it now. Inhale… one, two, three, four. Hold… one, two, three, four, five, six, seven. Exhale… one, two, three, four, five, six, seven, eight.
This practice helps calm the nervous system and bring clarity to moments of stress. You can do it discreetly anywhere—at your desk, in a meeting, or during a busy day.
As we close this meditation, bring your awareness back to the present moment. Wiggle your fingers and toes gently. When you feel ready, open your eyes.
Take this sense of calm with you, knowing that your breath is always there—a constant anchor in the waves of life.
How was it?! Did you like it?! Did you feel yourself calm down and relax?! Did you get to hold your breath for seven seconds? Did you feel any emotions coming up inside of you? Were you able to keep your mind focused and steady? 🧘
Let me know in the comments!!!!💕
As always
Much Love🫶
Teresa.
RESOURCES:
Alman, B. M., & Lambrou, P. (2013). Self-hypnosis: The complete manual for health and self-change, second edition. Routledge.
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