Breathe Better Challenge
“When the inner workings of our biology are a mystery, we feel as if we’re at the mercy of unknown, unexplainable, and unpredictable experiences. Once we know how our nervous system works, we can work with it.”
― Deb Dana
Helllllloooo Practitioners,
You’ve probably heard a lot about the nervous system lately. And for good reason. It's THE regulator for ALL systems in your body. Digestion, respiration, circulation. It can create a cascade of neurochemistry that sends you into panic or drives you with empowerment. It can cause you to shut down or help you open up.
You might be thinking, great information, but how do I stay on the empowerment and open side of things? Especially when life is less than zen?
I have a magic bullet for you, but before we get to that, you need to understand something. Read that quote by Deb Dana at the top of this email again and then read this one:
“To expect a person to access the qualities of social engagement when they are caught in a neuroception of danger or life-threat is futile. The ventral vagal pathways [that guide friendly social connection] are biologically unavailable.”
Chew on this phrase: biologically unavailable. This is key. Your nervous system is not a mind thing. You can't think your way out of some states. That's why positive affirmations, "letting it go" and "looking on the bright side" work for about 37 seconds.
This is a body thing. You have to feel and address the nervous system through the body. Once you're attuned to the felt sense, you bridge the body-mind with your breath, then your logical, rational, expansive, and connective mind can come online.
The breath is the magic bullet, the secret sauce, the easy antidote. Why? because your body is listening to your breathing. Responding to your rhythm (or lack thereof). Slow, deep breathing, especially with an elongated exhale, stimulates the vagus nerve. The vagus nerve is your 10th cranial nerve. It runs down the sides of your throat, enervates the organs of your gut (this is the gut-brain axis) and your face. It comprises most of your parasympathetic nervous system (the cool, calm, content vs. the get-up-and-go of the sympathetic system).
When you're hot-and-bothered, stuck in the hustle, spinning in the hamster wheel of go-go-go, do-do-do, that's the sympathetic. Qualities like curiosity, wonder, empathy and receptivity go out the window. They become biologically unavailable. No amount of hoping and wishing will make you feel them. You slip into anxious, irritated, separated. If you stay there long enough or the stress becomes intense enough, you slide into overwhelm, despair and depression.
Find power in this information. Take a few breaths to create openness and a spirit of discovery. Because this is good news: when you're feeling qualities like frustration, aggravation, overwhelm... a few deep breaths can change everything. Yes, you'll need to slow down and shift gears, but the benefits to your physical, mental, emotional and relational health are almost endless.
Some of you might be thinking, "...but what about when I need to get stuff done? I like the get up and go. It makes me feel alive!"
There are magical mixed states. Parasympathetic (more specifically ventral vagal) combined with sympathetic activation creates PLAY. And who doesn't need more play in every day life?
Here’s the tricky thing about play: it can escalate. Watch kids. If it gets too rough, someone takes it too far, pain or fear gets triggered, fighting or crying ensues. Because sympathetic activation took over.
The same gauge is true for you. Going over the edge into sympathetic activation, you will feel the fight, struggle, hustle, and the PUSH. There can be fear, anxiety or the desire to retreat. When you get the yellow (or red) light, tap the brakes, slow down, maintain the parasympathetic activation and then you can resume play with en-joy-ment.
I love teaching on the breath and nervous system because it changes lives. I'll be in the Bay Area next weekend. During the Mind the Gap masterclass, you'll learn the biomechanics of breathing, savor a long luxurious asana practice and close with a deep breathing meditation.
Not in the Bay Area? February 6-10, we'll have a virtual series all about breathing and the nervous system. There will be tutorials and 20-minute movement practices. Learn more and register here: Breathe Better Challenge.
May your practice bring play,
Alison
