My toolkit when I can’t breathe mindfully
There are times when I can’t breathe mindfully and I need to use different tools from my toolkit. When I am feeling panicked or really anxious it is hard for me to slow down and take a deep breath. During those times, my tools of mindful movement and bilateral music help me regulate my nervous system so I can tune back into my breath and body.
Butterfly Hug Practice
The first tool I reach for when I can’t breathe mindfully is my Butterfly Hug Practice. It is a bilateral tapping practice that quickly helps me regulate and tune back into my breath. Bilateral movements are side-to-side movements and it helps to tell your brain that you are not in immediate danger and that is is okay to slow down.
If you need a moment to slow down and tune into your breath and body, I invite you to practice a Butterfly Hug with me now…
Please remember that it is always an invitation, never a requirement.
If anything does not feel right in your body, please stop. Every body is different and needs different things.
Steps:
Make your hands into a butterfly, interlocking your thumbs
Place your fingers under your collarbone with your thumbs at your sternum
With a soft gaze, alternate tapping (with a pressure that feels right for you) as you breathe
(Option to just tap your upper arms instead of under your collarbone)
Repeat for 30 seconds or longer
Coach Tiffany offers a Butterfly Hug Somatic Practice
Bilateral Music
The second tool I reach for when I can’t breathe mindfully are my headphones. I listen to my bilateral music playlist and pair it with a butterfly hug practice (or dusting practice). I like to keep the volume low so I can focus on my movements. That way once I tune into my body, I can hear and feel my breath. There are many bilateral music therapy playlists (sometimes called binaural beats) out there and both the Calm and Insight Timer meditation apps have playlists available. Often I use this 1 HR Bilateral Music Therapy available on YouTube because I also like the visuals.
Choosing & using my tools
When I can’t breathe mindfully, I have to notice how I am feeling and choose to use different tools from my toolkit. Within just 30 seconds of practicing with a butterfly hug while listening to my bilateral music playlist, I often feel the small shift that helps me slow down and catch my breath, tune into my body, and find emotional regulation.
If you are curious to learn more mindful movement, somatic practices and how you (and your team!) can integrate them into your daily life, please reach out!
It is a daily practice! Let’s get there together!
