The 'quieting response' technique - number two

When we feel anxious or stressed our bodies gear up and prepare to respond. This is often called the fight or flight response when many physical changes happen within our bodies. For example, our breathing quickens and becomes shallow; our heart rate increases; a different set of chemicals and hormones are released by our glandular system; blood rushes away from our hands and feet to accommodate the heart's need to pump faster, and this can make our hands and feet feel cold; our blood pressure can rise, etc.

The goal of the quieting response is to interfere with this process so that it stops. The fight or flight response and the Quieting Response cannot occur together. The quieting response begins a different set of physical behaviors.

The steps we work toward are:

1. A Cue - Become aware of what concerns me or bothers me, of what makes me feel anxious, stressed or tense. Ask myself:

• Is my body going into the fight/flight response right now?
• What parts (jaw, neck, shoulders back) are becoming tense?
• Am I breathing quickly or holding my chest muscles tightly?
• Am I getting worried?
• Am I getting that feeling of butterflies in my tummy?

1. Smile inwardly with my mouth and eyes and say to myself, "Alert mind - Calm body."
2. Inhale an easy natural breath. Breathe in slowly, count 1 ... 2 ... 3... through my nose. Try to fill my stomach area first (sometimes called belly breathing). Placing my hand on my tummy might help.
3. Exhale slowly 1 ... 2 ... 3.... Let my jaw, tongue and shoulders go loose. Feel a wave of limpness, heaviness and warmth flowing to my toes as I breath out. Release any muscle tension I might feel from the top of my head out through my toes.

Close my eyes and take a few, more 'belly breathing breaths" as I let all my muscles relax. Practice this until I feel comfortable doing it.

Remember "A relaxed body - and an alert mind is the goal."