This is the “Window of Tolerance“.
It shows that when we get triggered we flip into either HyperArousal (overwhelm, anger, racing thoughts etc) or HypoArousal (disconnected, numb, shame etc).
Sometimes we swing from one to the other, without spending much time at all in the WoT (calm, alert, relaxed, safe).
The breathing exercise below is just one strategy to help you get back into the WoT and spend more time there. This is a helpful technique to use when you are triggered by something and feeling anxious or a bit out of control. It will help to calm down your mind and nervous system and bring you back into the “Window of Tolerance”.
If you need help finding your WoT, I can work with you to put together a toolkit of strategies that work for you.
Call me to find out more – 0498 434 838.
The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
- Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
Judy Glover is an Integrative Therapist, utilising the synergy of conventional “talk-therapy” Counselling methods along with Inner Child work and Energy Therapy modalities.
She is a qualified Counsellor, Certified Crystal Healer (Hibiscus Moon method), The Liquid Crystals Advanced Practitioner, Reiki Practitioner (Usui & Seichim) and has been initiated into the 9 rites of the Munay Ki.
Each session with Judy is tailored just for you. With her holistic approach she collaborates with you, guides and supports you on your journey of Self-Awareness through to Self-Love.