Breathe and calm

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Introduction to Tips and Tricks

These short sequences help you reset your habits. These are not full lessons, but rather pieces I have developed over the years for my clients to play with. For many people, they are a doorway into longer lessons because the benefits are so remarkable.

I have used these tips and tricks with nurses, hockey players, construction workers, equestrians, lawyers, IT professionals, writers, orchestra conductors, plumbers, public speakers, movie stunt-people, psychologists, competitive cyclists, tennis players, and more.

Use this to return to a parasympathetic state quickly and easily when you're in the car, on the couch, on the floor, on your bed, in the office, anywhere. Use this any time you feel anxious, agitated, or tense. 

• Simply exhale and push the belly out with the hands on your belly for feedback. Do not lift or arch the low back. Really push out, down, backwards, and forwards.

• Expand on the EXHALE. It will reset the easy inhalation after you do this. Think of making a large sound like in martial arts, with a “HUH!” That will help.

• Then, hold the exhalation out and count to ten and then let the air rush in. Do this many times.

• At the end of counting to ten, push more air out and count to three, then let the air rush in. Now see how you breathe.

For the full lesson, see: 
267 Let go of tension for easier breathing

This movement can be done sitting or lying down. You start to pulse the fingers of the right hand in a rhythmic way while trying to move without perturbing the pulsing. The soft rhythm cuts across any sudden, jerky movements and drops your system down into the parasympathetic state.

The fingers move together and apart, as if picking up a cotton ball, with no intention to touch, just a smooth, easy movement. The rhythm of the hand takes over the motor cortex and stops any ruminating or tension you might be holding on to. Test it to see.

For the full series, see:
Bell hand

This short sequence helps all of us who hold tension in the belly. You start to move the diaphragm up and down in a way that cuts across any co-dependent relationship with the abdominal muscles and the breath. This resets the easy movement of the breath so you're not beholden to the tyranny of the tummy tension. This is a quick reset you can do anywhere. Take a moment to soften the face, throat, and belly. You'll have a nicer day because of it.

For a full seesaw breathing lesson, see: 
278 Full mobility of the diaphragm, introduction to seesaw breathing

Another excellent sequence to stop gripping of the lower belly and sit up a little straighter. The gentle spine movements varied with the diaphragm offer your nervous system another way to settle on neutral. (Moshe Feldenkrais did not use the word “relaxed,” but rather “neutral” to describe the optimal state of readiness.)

A longer version of pushing the belly out, similar to the first tip in this section. This one has a few more variations. You'll be able to take a full breath without even trying!

This is a miracle movement where you link the breath with counting and tapping. By doing that, the brain cannot ruminate, drift, worry, or fuss. The act of counting cuts across your habitual thought ruts. It also settles the system quickly and effectively. I used to do this driving in bad traffic or before I had to write a challenging email. I give it to nearly all my clients to have in their toolbox to manage anxiety. 

For the full series, see: 
Breathing and tapping: The body pattern of anxiety

This is just what it says: A guided body scan with awareness of breath. Many, many of my clients enjoy this as a transition to evening at the end of the workday.

For the full lesson, see:
261 Awareness of breath, sensing inner and outer environments