While much of the research concerning the benefits of self-regulation practices like meditation and mindfulness focuses on 20-30 minute periods of practice daily, quite a lot can be accomplished within very brief 30 second sessions.
30 seconds is all it takes
Within 30 seconds you can shift to the prefrontal area of your brain, have a positive influence on hormone production, and see a positive shift in autonomic nervous system (ANS) balance. The more that you repeat this process during the day the more your glands and brain remember … you’re reprogramming.
These changes in your physiology are very likely to be experienced as more emotional ease, improved mood, and increased mental clarity.
Ideally we’re working towards the 30 minute daily practice period to ensure that we’re benefitting in terms of neuroplasticity or positive brain changes, while at the same time taking advantage of the benefits that come from brief, more convenient periods of practice.
Three Quick Steps
One – Take a s-l-o-w full breath (aim for 4-6 seconds in & 4-6 seconds out) while being aware of what you feel in the middle of your body … feeling into your body as curiously and non-judgmentally as you can. More noticing of sensations … less thinking. This activates the prefrontal area of your brain that has a balancing influence on how you feel and think.
Two – Name what you feel using just a few words … we’re naming … not analyzing. For example, you could say “pretty calm and collected” or “tense and anxious” or “upset over that phone call”. Just voice the truth of the moment. This provides more prefrontal activation.
Three – Take another s-l-o-w full breath (aim for 4-6 seconds in & 4-6 seconds out) while lightly touching where you’re feeling most of your feelings, e.g. your belly or chest. Gentle touch has a balancing influence on neurotransmitters.
Four – Appreciate any relief or positive shift that you feel. Even acknowledging and appreciating a 5% shift for the better will accelerate the learning process. Appreciation activates the neurological circuits in the heart that support more efficient brain function.
These three quick steps accomplish quite a bit.
– Your habitual state will be interrupted. This is even more important if you’re feeling stressed or negative. Becoming conscious … with breathing, naming, and touching … will move you from your amygdala (the stress zone) to the prefrontal cortex (which triggers the resilience circuitry).
– The slow breaths with improve ANS balance immediately and contribute to more efficient oxygenation.
– Doing this a few times daily will leave you in a more resourceful neurological state by the end of the day (better mood, more mental clarity and physical energy and well-being).
– Your heart rate variability will increase reflecting a more balanced autonomic nervous system … the system that guides the activity of your organs and glands … that guide your overall health and well-being.
I hope that this suggestion of a simple and brief technique will be helpful in adding to the quality of your day … and life!
The essence of what your doing with this process is activating the self-regulating circuitry in your brain. The more we do this the more the brain remembers that this more effecient circuity is our preferred default setting.
Steven Templin, D.O.M., Dipl. Ac. offers a comprehensive mind-body program for addressing the underlying inflammation, toxicities, and stress-induced causes of most pain and illness.
He places special emphasis on resolving the stress response and repairing adrenal gland and digestive system function to address the root causes of many common and often difficult to treat illnesses.
He translates emerging research in the fields of Epigenetics, Energy Psychology, and Functional Nutrition into effective practices that you can perform at home.
You can work with Dr. Templin online, or in his Lakeland, Florida office at the Natural Medicine Center. You can visit his website at www.stevetemplin.com and contact him via email at drtemplin@gmail.com.
You can schedule a consultation via phone here or an office visit with Dr. Templin by calling 863-838-2779.
Steve is a retired Doctor of Oriental Medicine, Acupuncture Physician, and HeartMath Trauma-Sensitive Certified Practitioner with over 35 years of clinical experience in Energy Medicine, Energy Psychology, and Biofeedback.