trigger release - calm your body when your mind races

Welcome to this trigger release session designed to help you move through stress, overwhelm or emotional triggers as they arise, or actively to avoid them getting a grip around you. I will guide you into an effective tension release method called shaking. Then ground you with some rounds of breathing before entering emotional release through tapping, also known as emotional freedom technique, ending off with a short muscle tension release. For today's session, find a quiet space where you won't be disturbed and where you can both stand up to move around and lie down. Let's begin standing up as we will do a short shake-out session to release stored tension in your body. Just like animals in nature shake after a traumatic event, research shows that as humans can self-inducer shift from the sympathetic, fight-or-flight nervous system state into the parasympathetic, rest, and digest state when we shake out our attentions. So play long, even if this may feel somewhat unnatural for you. Start by standing tall with your feet hip width apart, soften your knees and let your arms hang loosely by your sides. Now begin to shake out your wrists, your elbows, your shoulders, shake, shake, shake, releasing any tension in your arms. Add in some movement to your neck and head, maybe shaking it as in no or nodding it as in yes. Now add some movement to your legs, let your knees start to bounce, maybe shift your weight to your right foot, then your left foot. Continuing to shake your upper body as well, and now add in your hips allowing them to sway from side to side. And now feel your whole body moving, even jumping up and down or shaking out your arms above you if you feel the need. Feel your jaw loosened, and next time you exhale, sigh out loudly or make any sound you want, releasing any store tension. That's it, there's no right or wrong, just let your body release, whatever it's been holding on to. Let your breath move naturally with the rhythm of your body and the music. Imagine yourself shaking off any distress, any expectation, other people's energy affecting your aura, anything that has been draining or weighing you down. And now start to slow down, let the movement fade. Slowly return to stillness, still standing and keeping your eyes closed. Feel the tingling in your fingers, the aliveness in every cell of your body, and just breathe. And now come down into a seated position, either cross-legged on your knees or on a chair, whatever feels most comfortable for you. We will begin with a few rounds of breathing to land in the hair and now. Put one hand on your belly and the other on your chest. And gently close your eyes and bring your attention to your breath as it moves slowly and quietly through your nostrils. I will guide you through four rounds of the 478 breathing technique, which is very powerful in calming your nervous system thanks to the long holes and even longer exhales. You will follow my count as you inhale through the nose for four, hold for seven, then exhale slowly through your mouth for eight before starting all over again for four rounds. With each breath, remind your body, I am safe, I am supported, I am here. Let's go. Inhale for one, two, three, four, hold, two, three, four, five, six, seven, exhale. 2 3 4 5 6 7 8 and again inhale 2 3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 again inhale 2 3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 again inhale 2 3 4 hold 2 3 4 5 6 7 exhale 2 3 4 5 6 7 8 and relax breathe normally just bathe in the calmness for a moment we'll now move into eft tapping emotional freedom technique if you've never done this before just follow along it will become easier for each round we do this as you learn the movements and can relax into it in eft we begin by bringing a recent trigger or stressor to mind to have something to actively release as we tap on each energy point you will feel how the triggers grip around you will release more and more with every round of tapping so start by feeling into a recent trigger or tension that you came here to release allow it to boil up inside of you knowing that you will soon release it start by rating the negative emotions from 1 to 10 1 being mild and 10 being overwhelmingly difficult let's see if we can bring that number down with each round of tapping we will now tap each point with our index finger and middle fingers gently but firmly like this 15 times on each point before moving on to the next one finally we take two deep breaths to integrate before starting the tapping procedure again in the first round keep your eyes open to know what points to tap by the second round you can close your eyes and really feel into the calmness of the exercise let's begin together start at the side of your hand third eye side of the eye under eye under nose chin collarbone as if you're drumming under your arm side of your ribcage in a little finger in a ring finger in a middle finger inner index finger on top of the thumb underneath your nail and under your collarbone again on your chest as if you're drumming and relax your hands again into a lap inhale deeply and exhale softly and once again inhale and exhale let's proceed with another round start at the side of your hand third eye side of eye under eye under nose Chin. Colourbone as if you're drumming. Under your arm on the side of your ribcage. In a little finger. In a ring finger. In a middle finger. In a index finger. On top of the thumb underneath your nail. And under your collarbone again on your chest as if you're drumming. And relax your hands in your lap, inhale deeply, and exhale softly. Now rate from one to ten how the trigger feels inside of you, one being mild and ten being overwhelmingly difficult. See if the number has reduced slightly since the first round. Just pause this video if you want to do one or several more rounds. Otherwise, continue to the next part. I now invite you to lie down on your back for a final short muscle tension release. We will work through a few key areas, tensing each one fully for five seconds before releasing. As you release, imagine the stress melting off of you. Begin by making your fists tight as if you want to punch someone and squeeze your arms and hold two, three, four, five, and release. And now shrug your shoulders up to your ears and hold them there and tens for two, three, four, five, and release. Exhale and drop them down, let it go, melt into the ground. And now cleanse your face, draw and squeeze your eyes, shut tight and hold two, three, four, five, and release, exhale. Place all the muscles in your face, let it soften. And now squeeze your belly and glutes tight and hold two, three, four, five, and release. Exhale. And now one final time, squeeze everything in your body, your fists, your belly, your legs, your face and hold two, three, four, five, and release. Let your body melt into the ground, feel yourself being held, you're safe. Let your breath flow freely again and feel the difference as tension leaves calm returns. And now stay lying down and notice how you feel. What you don't own owns you and this time you decided to interrupt the trigger in its path, taking back the control. Remember that you can always return to this practice for a quick trigger interruption or emotional release whenever you feel the need. Each time you choose proactivity over reaction you build a more flexible and powered nervous system, one breath at a time. Thank you for joining and have a wonderful rest of your day.