Mind Mastery

Download the resource for Module 5: Power Breath

Hello madelene here mind over matters. Welcome back to managing your mind. I hope you’re practicing. I have my favorites, and I hope that you do too. And please feel free to let me know. So today is module five on mind mastery. Viktor Frankl was an Austrian neurologist, psychiatrist, and Holocaust survivor who said, between stimulus and response, there is a space in that space is our power to choose our response. In in our response lies our growth and our freedom. That sounds really good. But how do we get that space we breathe. Because to create that space and have anything worthwhile going on in it, we need the higher brain and church. We need to discipline mind. And how do we do that we breathe. It’s something anyone can do to calm the body, which then calms the mind and creates that clear and creative and cheerier type of existence within which to spend our lives. The vagus nerve is the most important part of the parasympathetic nervous system. The Mind Body connection is that the vagus nerve runs from the brainstem down through the belly and throughout the body, releasing anti stress enzymes and hormones. It’s more complicated, actually, this diaphragmatic breathing, then we’re going to be presenting here, but this will help and the activity or is in with your other resources. But let me just go over a little bit of it with you right here right now. diaphragmatic breathing fills the belly, it’s also called polyvagal. Breathing fills the belly just below the diaphragm instead of the upper chest when we are inhaling. So instead of noticing that your chest is going up and down, it’s that your belly is going in and out. We call it power breathing here for all its stress reducing health inducing benefits for the breather, and everyone in the breathers life actually, all the people that we touch in our modern world and way of living cognitive processes, such as attention, memory planning, reasoning, problem solving, are essential to our well being and success. Stress stressed out breathing, throws the breather into fight or flight mode. In this state, the higher brain functions are secondary to more primitive lower brain fight or flight processes. Power breathing is an especially good reset to bring clear calm, higher brain functioning back online. For better work, play, love and life. Let’s go through this practice. So the practices you’ll find a comfortable place to sit with your feet flat on the ground, back nice and straight, top of the head parallel with the sky, shoulders nice and relaxed. And please one hand on your stomach and one on the chest. So that you’ll be able to notice what the movement is. It’s not just up and down its belly in and out. And now begin to breathe long, slow, luxurious breaths in through the nose, out through the nose. Belly out on the embrace, billion on the out breath. And you may practice this a minimum of three power breaths each time, several times a day, until it becomes easy, natural and at your disposal anywhere anytime to put your higher brain in charge. So try that. Let’s just put that right in our toolkit. The power breath is a short form of a fuller blown meditation, which we will practice next time followed by two other variations. One to help you identify you know to get a clearer or better picture of the story in which you live and another to bring light to how much judging this there is going on on ourselves and others and how hard but possible. It is to cut that back. So See you next time for module six on the breathing