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Jake Burhans teaches a 60-second breathing technique to calm your nervous system. Breathe in for 4 seconds, out for 6. The longer exhale tells your body it's safe, shifting you out of stress mode.
Jake Burhans teaches a 60-second breathing technique to calm your nervous system. Breathe in for 4 seconds, out for 6. The longer exhale tells your body it's safe, shifting you out of stress mode.
A quick 60-second nervous system reset for all y'all stressed out folks out there. First thing I want you to do is recognize when you're in a dysregulated state, or what I would call a survival mode state. Understand what that feels like in your body. Is it a tightness in your chest? Is it in your shoulders? Is it a pit in your stomach? Is your heart racing? That's your signal to regulate. We're going to use the breath. The breath is a single best way to regulate your nervous system. It's one of the only things that is under control of your autonomic nervous system as well as your conscious control. So when you get into a survival state, that breath starts getting short. You can take control of that lever by slowing your breathing down and thus slowing down your autonomic nervous system. For the exercise, I want you to sit down, relax your jaw, relax your shoulders. A couple deep breaths in, and then what I want you to do is a 4-second inhale followed by a 6-second exhale. You want that exhale to be longer than your inhale. That signals regulation to your parasympathetic nervous system. I want you to do 5 rounds of a 4-second inhale followed by a 6-second exhale. This is going to physiologically send a signal of safety to your body and is going to kick you down a few years. You're going to literally feel it. So try it out, comment below how you feel after.
