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Calm Your Nervous System With This Short Breathing Technique With Carly Taylor · Hardiness with Dr Paul Taylor

• 0:01
  Speaker 1: Hey everyone, welcome to this week's Mojo Monday. The other
• 0:09
  Speaker 1: day I went to an information session. It was all
• 0:13
  Speaker 1: about the information on potentially doing some volunteer work for
• 0:19
  Speaker 1: an organisation that helps disadvantaged youth find career paths. And
• 0:25
  Speaker 1: it was to go for an hour and a half
• 0:27
  Speaker 1: and the facilitator of the information session was The first
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  Speaker 1: thing she did, she was sort of greeting everybody. And
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  Speaker 1: then when she got up to talk, she seemed like
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  Speaker 1: super excited, like a bit nervous.
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  Speaker 2: And she actually admitted this.
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  Speaker 1: And she said, you know, I'm kind of in this,
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  Speaker 1: she didn't say hyper aroused state, but that's kind of.
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  Speaker 2: What she was saying.
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  Speaker 1: And she knew that there was a guy in the
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  Speaker 1: audience who was a breathwork specialist. And so he didn't
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  Speaker 1: know she was going to do this, but she called
• 0:59
  Speaker 1: him up and she said, Would you take us through
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  Speaker 1: some breath work so I can calm my nervous system?
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  Speaker 2: So he did. And it went for, I don't know,
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  Speaker 2: just over a minute.
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  Speaker 1: And he used a specific technique, which I'm going to
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  Speaker 1: go through, very similar to the physiological sigh. And then
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  Speaker 1: after he did this minute or so breath work, he
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  Speaker 1: got us all to close our eyes and then he
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  Speaker 1: kind of talked us through it. The difference in the
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  Speaker 1: facilitator was really noticeable. She was speaking a lot slower.
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  Speaker 1: She was calmer. Her body language was a lot more relaxed.
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  Speaker 1: And I found myself, I wasn't even in any sort
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  Speaker 1: of nervous state, but it really made a difference to
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  Speaker 1: my body, just the tension in the shoulders.
• 1:58
  Speaker 2: And so for that short minute, it was really, super effective.
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  Speaker 1: And I thought about this, that mostly on my Mojo Mondays,
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  Speaker 1: I talk a lot about sort of through the lens
• 2:12
  Speaker 1: of Marita therapy and acceptance commitment therapy. I talk a
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  Speaker 1: lot about acceptance, making room for emotions that come up,
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  Speaker 1: riding the wave of emotions without trying to control anything.
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  Speaker 1: And I think that, I think it's worth me talking
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  Speaker 1: about about physiology. Because if you have an event coming
• 2:35
  Speaker 1: up where you have to perform in some sort of way,
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  Speaker 1: whether it's performing in front of a group of people
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  Speaker 1: or even one person, whether it's in a professional sense
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  Speaker 1: or a personal sense, anything that brings up nervousness, that
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  Speaker 1: brings up a bit of anxiety or worry that is
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  Speaker 1: going to affect your performance, it's worth having a breathwork
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  Speaker 1: tool under your belt to be able to use something
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  Speaker 1: that's very, very simple but really effective in calming your
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  Speaker 1: nervous system so you can get on with whatever you
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  Speaker 1: need to do. So I thought I would take you
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  Speaker 1: through this breathwork technique that he showed us. And you can,
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  Speaker 1: if you're in a position where you can do this
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  Speaker 1: with me now, preferably not when you're driving a car,
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  Speaker 1: But if you're able to do this breath work with me,
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  Speaker 1: then you can experience it right here, right now.
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  Speaker 2: So get into a comfortable position.
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  Speaker 1: Now you can close your eyes, but you don't have to.
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  Speaker 2: You can just stare at a spot. It really doesn't matter.
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  Speaker 2: But just notice, notice your body.
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  Speaker 1: Notice any tightness in your neck or your shoulders or anywhere,
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  Speaker 1: anywhere that you feel a bit of tension. And then
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  Speaker 1: just take one deep breath. in through the nose, out
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  Speaker 1: through the mouth. Now take a really deep breath through
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  Speaker 1: your nose and then just when you feel like you
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  Speaker 1: can't take any more air in, just take a little
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  Speaker 1: bit more and then hold that and then sigh it
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  Speaker 1: out your mouth. So try that again, in through the nose,
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  Speaker 1: And then just a little bit more. Hold.
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  Speaker 2: And then sigh it out.
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  Speaker 1: Now we've only done that twice. And I don't know
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  Speaker 1: about you, but I can really feel my body relaxing.
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  Speaker 1: So if you did that four or five times, you
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  Speaker 1: can really take your nervous system out of that sympathetic
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  Speaker 1: state and relax. into that parasympathetic, more rest and digest state.
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  Speaker 1: Keep that one in your toolbox. Sometimes we've got to
• 5:02
  Speaker 1: get out of our heads. We've got to stop trying
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  Speaker 1: to think our way out of being worried or nervous
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  Speaker 1: and just focus on our bodies more.
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  Speaker 2: Thank you for joining me this week.
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  Speaker 1: Thank you for breathing with me and I will catch
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  Speaker 1: you next week.
• 5:20
  Speaker 2: See you.
• 5:24
  Speaker 1: Hey!