If this describes you, neuroscientists might say that your fight-or-flight
reactions are oversensitised and that you are living life “on simmer”, always ready
to react to threats. This is a habit of
responding to the world which means that implicit memories are shaded with fear.[i] The effect of this mental habit is a general
anxiety and feeling upset for no particular reason. The good news, of course, is that you can
change this over time through starting to practise ways of soothing your nervous
system.
Hanson’s first suggestion to soothe your nervous system is big
exhalation – breathe in deeply and breathe out fully and slowly. Breathing out fully is a powerful and simple
way to soothe your nervous system.[ii]
A second technique he refers to as “balance your heartbeat”.
Firstly, breathe so that your in-breath and out-breath are the same length –
count to 3 or 4 to measure it. Secondly,
imagine or sense that you are breathing in and out through the area of your
heart. Thirdly, bring to mind a
pleasant, heartfelt emotion – a good feeling/memory about
family/friends/pets/good things in life.
Imagine this good feeling moving through the heart as part of the
breath. Try this for a minute.[iii]
You can practise these techniques and more in yoga and
mindfulness classes, currently in my classes below – email me, Sue, at sjyogaandphilosophy@gmail.com
for more information.
Gentle Yoga and Mindfulness Meditation, Wednesdays
5.15-6.15, Fitness Connection Gym, Sandwich. See also
http://www.dsjyoga.com/classes.html
Chair-based Yoga, Canterbury Yoga Studio, 11.30am-12.30,
Canterbury Yoga Studio, Harbledown. See also http://connectwellkent.org.uk/activities/chair-based-yoga-412/?Keyword=yoga
