Welcome to the Ashes to Wings podcast, where we tell stories of overcomers, and give you tips and tricks to living a fuller, more embodied life, here's your host, Jenni O'Connor.
Hey friends! Welcome to Quick Minute Tips. This quick minute tip features a breathwork technique that activates the parasympathetic nervous system, and is very calming if done right. You may have actually seen children do this naturally. It’s called the “Double Inhale Exhale.”
If you’ve ever been around a toddler, you know they’re prone to tantrums. Life gets overwhelming, and they let their emotions out in a burst. As they’re starting to regulate again, you may hear them breathe like this... (do breath). While adults aren’t QUITE as likely to throw a tantrum, when under pressure, it’s easy to become disregulated. The way this breath is structured is exactly what the body needs to self-regulate, and it’s what we’ll be doing today in a slower format. We’re filling the lungs with air, and then taking another inhale to really stretch into the deepest parts of the lungs. Then we exhale to release all of that air and tension. Depending on how you do this technique, you can use it to energize yourself, or to calm yourself. To amp yourself up, you would do this technique quickly and without pauses. But today we’ll focus on the calming version.
Take a deep breath through your nose, filling your lungs as fully as you can. Now take another sip of air and fill them even more, feeling your ribs expand and your chest rise! Hold your breath for a few counts, and then exhale through your mouth, emptying your lungs as much as possible. Do this a few times, and notice how you start to feel calmer. You’re also welcome to try the energizing breath and see how different that feels. Let me know which you prefer! See you next time!
Thanks for listening. The best way to learn is to teach someone else. So take one thing you learned today and share it with a friend. Find Jenni on Instagram at the_Jenni_O'Connor and online at JenniOConnor.com. Subscribe for new episodes. Until next time, rise above