Day 12 Down Regulation
Find Your Breath
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20m
Down Regulation is my breath. This is how I live. On our "remote control" this is turning down the volume. After workout sets or a meeting or tough conversation, choosing a down regulation breath will return you to homeostasis.
Down regulation breath is simply making your exhales and exhale holds longer than your inhale. Again, this is about your relationship to carbon dioxide and training your nervous system to handle more strain.
My favorite down regulation breath is the Triangle Breath (5 sec inhale, 5 sec exhale, 5 sec exhale hold). I use this breath more than any other. It's quick and easy. After a few cycles, I begin to stretch the exhale & exhale hold to 7 seconds and then 10 seconds. This is building up my calm and peace in the exhale which returns me to homeostasis.
Down regulation breathing "raises my floor." My floor is how much strain or stress my nervous system can take on. For people that don't learn to down regulate, they find themselves living according to their sympathetic nervous system instead of the parasympathetic system. This can lead to a host of issues, both physically and emotionally.
Slow down. Listen. Feel. Connect. Find your breath.
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