“Dual Regulation Five-Finger Breathing Practice”
When I first heard the title of today’s lesson I thought, What in the world is this? Can’t we just breathe or something? I’m not in the mood for, like, finger puppets . . .
Oh holy cow. I was not expecting this.
Our teacher, Dr. Jud Brewer, has a technique that blends breath, movement, sight, and touch in one exercise. He says that it’s a quick and easy way to hit the reset button whenever we need to instead of “waiting for tomorrow”. The ‘dual regulation’ part of it is described in this way: from the top down and from the bottom up. In other words, from the brain to the body and from the body to the brain. The strategy of this practice is to keep the brain busy so that it can’t wander or swirl out of control. It has to focus on a specific task. The body does the breathing part, working to calm things down and send the signal to the brain to switch from “fight or flight” to “rest and digest”. He calls the whole process “multi-modal load”. I call it amazing.
So here’s what to do: with the index finger of one hand, start at the outside bottom of your pinky. As you inhale, move your finger up your pinky, pause at the top, then move your finger down the inside of your pinky as you exhale. Repeat for each of the other fingers. Then reverse it. Start at the thumb and work your way back to your pinky. Ten breaths total.
Tracing the fingers and watching the process keeps your brain occupied. Focused. The steady breathing and touch help to soothe the body and reset the nervous system. It reminds me very much of my use of a japa mala which is a meditation necklace. I hold it in one hand and repeat a mantra as I touch each bead. It makes it very difficult for my brain to wander off when it’s focused on something seemingly mundane yet very specific. Usually by the time I get all the way around it I’ve achieved an incredibly relaxed meditative state and I feel so much better. Rested.
I thought this was pretty cool. Not gonna lie. It certainly wasn’t what I’d expected, that’s for sure. I’m glad I did it. And what’s even better is that I noticed that nothing else crept into my thoughts during the practice. It really distracted my brain, just enough to let things settle.
What do you think of this exercise? Is it something you’d use in a pinch, to maybe lessen some anxiety or reduce a feeling of overwhelm? How did you feel when you were done? Let me know . . .
I hope you had a nice reset today with this lesson and I hope that you can use it in the future. I know I will. Have a wonderful evening everyone!
#nervoussystemresetchallenge
#fivefingerbreathing
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 