Self regulating and co-regulation exercises ect. Oct 29, 2020 7:02:20 GMT via mobile
Post by anne12 on Oct 29, 2020 7:02:20 GMT
Compassionate Heart Breathing
Here is a simple and powerful exercise that I like to share with clients to get them out of their heads and back into their hearts. It’s called compassionate heart breathing and it combines the practices of self-compassion and mindfulness while tapping into the power of your heart. It effectively opens and softens your heart, oxygenates your blood, and activates the calming and restorative powers of your parasympathetic nervous system – the one that is responsible for calming you down.
Start by placing one or both of your hands on your heart. Take two to three deep, satisfying breaths, slowly tapping into your “heart-brain.” Applying gentle pressure, make small circles with your hand over your heart, feeling the natural rising and falling as you breathe in and out. Stay with that feeling as long as you like. If this makes you feel uneasy, explore where on your body a gentle touch is soothing. This could be on your abdomen, cheek, or stroking your arms. You can even cup one hand in another while resting them both on your lap.
Now, as you continue to breathe and soothe yourself, acknowledge what is happening and how you are feeling. Follow up with a supportive statement such as, “What I am experiencing is tough and I am suffering. May I be kind and loving to myself as I gain clarity and strength.” Find a statement that works for you, like one that you would say to a dear friend. Feel the words roll gently through your heart, eventually making their way to your brain.
Practice compassionate heart breathing any time you feel angry, frustrated, overwhelmed, or are experiencing any kind of emotional or physical discomfort. Remaining open to your heart’s voice will help you wake up to your true self, while simultaneously influencing your brain and body in beneficial ways.