Finding Ground When We Spin Out

A triple-whammy to help reconnect when we've spiralled off into fight/flight/freeze...

1. Over-stimulation and anxiety make our bodies contract upwards and in, tight!

   
   

   By extending the out-breath, we direct the body towards the down and out; sending the signal to our heart that, just right now, we are ok. (Give it a go.) That just right now, there is no bear.

   
   

   Our bodies will always know how to breathe back in, so extending the exhale is our friend when we're in a heightened state.

2. Humming is known to stimulate the vagus nerve. This is the longest nerve in our central nervous system, responsible for emotional regulation. By bringing a nice buzzy, mid-to-low-resonance hum to our out-breath we are tending to our physiology as well as our thoughts and feelings. If you try to think panicked thoughts while humming down and out, it's not quite so easy.

3. Finally, tapping, from the Emotional Freedom Technique (EFT), is a super-highway to grounding an over-loaded nervous system into the present moment.

   
   

   With either hand, soften the wrist and let your finger tips fall heavily onto your collar bone repeatedly, alternating on both sides. Again, stimulating the vagus nerve, interrupting fight or flight pathways and sending signals to body, heart and mind that you are safe.

   
   

   Try combining all three for around 20 - 30 seconds, checking in afterwards to notice what has shifted.

Bonus tip: if you're able to sit on the ground somewhere comfortable and lean your back against a wall, letting your attention rest on the contact points between your body and the wall and ground, this can be a great way to settle the mind and body while activating the above.