Have you ever noticed your mind caught up in an unhelpful loop? When this happens, it may be difficult for your mind, to help your mind settle down. However, your body may be able to help. This is called “Bottom Up Messaging”, meaning your body and primitive brain can send a message to your Mind that you are safe. This customized guided R3 Exercise includes the following strategies to organically and sytematically engage the Vagus Nerve and Parasympathetic Nervous System - and ultimately help you relax:
Start by settling into a comfortable, restorative position of your choice. (This is the first step in ‘bottom up messaging’.
Focus on a slow, deep breathing cycle, emphasizing a long, calm exhale. This style of breathing has been shown to stimulate the vagus nerve, which plays an important role in turning down the alarm system, and turning on the rest and restore system.
Perform a gentle body scan, progressively relaxing each muscle group as you go. this steps involves continued ‘bottom up messaging’ strategies. Inviting your mind to join your body in relaxing.
Engage in positive visualization, such as imagining yourself enjoying a favorite hike or peaceful scene. Because our primitive brain does not know the difference between a thought and relality, we can use this to our advantage. Imagining something you find relaxing, soothing, reassuring or comforting is often enough for your primitive brain to respond as if you are actually experiencing this positive visualization.
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