Body Regulation Strategies 10
MEDIUM TO HIGH LEVEL OF ACTIVATION Walking, Running, Sport Activity of Your Choice Bilaterial movements that are slow, rhythmic and intentional (e.g. butterfly hug, finger pushups) Shaking
LOW TO MEDIUM LEVEL OF ACTIVATION 5
Orienting Breathing practice with a focus on a long exhale (e.g. figure 8 breathing) Yoga or other movement that is slow and gentle Progressive muscle relaxation Mindfulness
BODY CALMING STRATEGIES FOR LOW TO MEDIUM LEVEL OF ACTIVATION Breathing There are many different breathing exercises. For managing high activation such as anxiety, the general principle is to focus on a longer exhale and using the diaphragm. It can be helpful to go through even breathing, breathing with a longer exhale, and breathing with a longer inhale to increase your awareness of your breathing patterns. A longer inhale is usually more activating. Figure 8 Breathing Draw a figure 8 on the back of your hand. If you do not want pen on their hand, they can trace the shape with their finger. Trace the figure 8 with your finger, exhale as you trace the curve of the 8 and pause and inhale as you reach the center where the lines intersect. I find this breathing exercise helpful as it makes it easy to focus on the exhale, it brings your attention to the present moment, and the touch of your finger on your skin is soothing. I usually practice this for at least one minute a day. It is important to practice these new skills when you are not anxious so that you can use them effectively when you are.
30
Š 2020, MEG KAPIL, ALL RIGHTS RESERVED
