Season 1 Episode 7 - Tools for a Calmer Mind

Polyvagal Theory

There are 3 primary states of the Autonomic Nervous System:

* Social engagement: A state of relaxation and connection (this is our parasympathetic branch of the nervous system)

* Fight or flight: A heightened state of alertness in response to a stressor

* Shutdown: A state of disassociation when stress becomes overwhelming. The example of this state is like playing possum.

Mindfulness Techniques

* Coherence breathing: is when you inhale for 6 seconds through the nose and exhale for 6 seconds through the nose and have it be a continuous flow without stops.

* Box breathing: is when you inhale for 4 seconds (mouth or nose), hold your breath for 4 seconds at the top, exhale for 4 seconds (mouth or nose), and hold your breath for 4 seconds at the bottom

* Advanced Box Breathing: The video below does box breathing through the left nostril

Freeze-Frame Technique

Step 1: Recognize and Freeze-Frame

* Acknowledge the Stressor: Think of a current situation that’s causing you stress—maybe it’s a hectic workday, a family disagreement, or juggling multiple responsibilities. Write it down briefly, just like you would note a quest objective in a game.

* Take a Time-Out: Imagine hitting the pause button on your life, similar to pausing a game to strategize. Allow yourself a moment to step back from the situation and breathe.

Step 2: Shift Your Focus to Your Heart

* Focus on Your Heart Area: Close your eyes and take a deep breath. Shift your attention to the area around your heart. Picture your breath flowing in and out of your heart, like a character drawing energy from a powerful source.

* Practice Heart Breathing: Inhale slowly for a count of five, feeling your breath fill your heart area. Then exhale for a count of five, releasing any tension. Repeat this for a few cycles to help center yourself.

Step 3: Activate a Positive Feeling

* Recall a Positive Memory: Think of a time when you felt joy, appreciation, or love—perhaps a family outing, a favorite game moment, or a cherished memory.

* Re-experience the Feeling: Allow yourself to fully immerse in that positive memory. What did it feel like? Let those uplifting emotions fill your heart and mind, just like the excitement of leveling up in a game.

Step 4: Ask Your Heart for Guidance

* Pose a Question: While focusing on your heart, ask yourself: “What would be a more efficient response to this situation that minimizes future stress?”

* Listen for Intuitive Insights: Quietly observe any thoughts or feelings that arise. Your heart may provide insights or solutions that your mind might overlook, much like discovering a hidden treasure in a game.

Step 5: Observe and Sustain Changes

* Notice Changes in Perception: After reflecting, take a moment to notice any shifts in your feelings or thoughts about the situation. Do you feel calmer or more balanced?

* Commit to Action: Decide on one small action you can take based on the insights you received. This could be a change in attitude, a conversation with someone, or a new approach to the situation.

Remember

* Practice Regularly: The more you practice the Freeze-Frame Technique, the more natural it will become. Use it whenever you feel stressed or overwhelmed, just like using a power-up in a game to regain strength.

* Reflect on Your Experience: After practicing, take a moment to journal about your experience. What did you learn? How did it feel to connect with your heart? This reflection will help reinforce the benefits of the technique.

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