Beyond Surviving with Rachel Grant

In today's video, I walk you step by step through the Body Breath Meditation. This is a powerful visualization, because it combines a variety of the breathing techniques we been learning in this series to address multiple trauma symptoms, such as interoception, diaphragmatic breathing, right hemisphere activation, and positive emotion induction.Get comfy and enjoy!#beyondsurviving #traumatoolkit #coachrachelsays #bodybreath #somatichealing #ptsd #childhoodtrauma #metoo #breathingtechnique #visualization #meditation #nervoussystemregulation #emotionalawareness #bodyawareness #concentration #attention #reducestress #quietthe mindSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that extending exhalations leads to "longer parasympathetic (relaxation response) activation? Well indeed it does --- and that's a helpful thing to know, because that means we can use prolonged exhalation to help ground and self-soothe.Follow along and practice this 5-5-8-2 Breath technique and see if you notice a difference when you slow down your exhale!#beyondsurviving #coachrachelsays #somatichealing #traumatoolkit #nervoussystem #grounding #healing #raiseyourvibration #selfempowerment #youarepowerful #balancedlife #dissociation #relaxation Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that throughout your day, each nostril "takes turns being open or stuffy, and this is related to brain activity"?!In this Balanced Brain Breath practice, we balance activation of the two hemispheres of the brain by alternating breathing through one nostril at a time.Try it out!#coachrachelsays #beyondsurviving #traumatoolkit #breathingtechnique #balancedbrain #somatichealing #stressrelief #healing #ptsd #childhoodtrauma #balance #grounding #brainactivitySupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

This 5-Count Breath Technique I share with you today incorporates counting and visualization as a way to support the breathing practice and helps you stay focused, so you can reap all of the deep benefits of breathing from the diaphragm.#coachrachelsays #traumatoolkit #beyondsurviving #somatichealing #deepbreath #presence #grounding #destress Support this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

If you have difficulty breathing slowly, deeply, or run out of breath too soon, the ocean can be your guide to help you lengthen your breath and intensify the relaxation response. This Ocean Breath technique is accomplished by constricting the epiglottis (the epi-what?! - yeah, me too, totally learned some anatomy here!).Check out this guided breathing exercise --- and feel the calming, soothing sensations!#coachrachelsays #beyondsurviving #somatichealing #breathe #oceanbreath #healing #toolsthatwork #relaxationresponse #peacefulness #deepbreath #empowered #slowdown #loweryourstressSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Do you know the 3 poses that most support diaphragmatic breathing? Well, I'm here to share them with you! Breathing through the diaphragm helps us to activate the vagus nerve, which stimulates the relaxation response.This type of breathing will help you come out of states of activation, but it's also a great practice to incorporate into your day to day to strengthen and nurture your nervous system.Let me know which of the 3 poses you liked the most!!#beyondsurviving #coachrachelsays #nervoussystemregulation #breathing #vagusnerve #emobidment #relaxation #nurtureyourself #metoo #childhoodabuse #healing #toolsthatwork #transformation #inhale #exhale #bellybreathing #selfsoothingSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that there are four important and useful ways that focused breathing changes the brain? Today we explore how using breath to change the brain can help you "reduce and better manage post-trauma symptoms, including arousal and reactivity, trauma re-experiencing, and negative alterations in cognition and mood symptoms." (excerpt from Trauma Treatment Toolbox)#coachrachelsays #beyondsurviving #neuroscienceoftrauma #ptsd #nervoussystem #vagusnerve #amygdala #prefrontalcortex #healing #metoo #childhoodtrauma #healingisajourney #retrainthebrain #mindsetshift #choice #youarepowerful #breathing #selfhealingtoolsSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Ever had someone say to you, “Just take a deep breath” and everything inside of you just wants to backhand them?! I certainly have had that experience. And yet – this is pretty solid advice because focused diaphragmatic breathing is one of the most immediate (and most accessible) ways to activate the vagus nerve, which serves as an amazing “chill out” button for our system when pressed.Tune in to learn how to press this button when your activated to send a potent signal to your brain to relax!#coachrachelsays #beyondsurviving #breathing #neuroscienceoftrauma #somatics #healing #takeadeepbreath #reducestress #goodbyeanxiety #chillout #vagusnerve #parasympathethicnervoussystem #regulation #grounding #toolsthatwork #balance #focus #relaxationSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

Did you know that love can be a powerful antidote to activation?! One of the amazing things about accessing the feeling of love is that it causes the brain to release oxytocin, which is a powerful hormone that is even sometimes referred to as the "love drug". This hormone is also a neurotransmitter, and so when released sends all sorts of "feel good" signals to the brain and nervous system to signal safety - which is a key component of nervous system regulation.Listen in as I take you through a quick exercise that will help you access this resource state and will be a support to you the next time you feel triggered or dysregulated.#coachrachelsays #beyondsurviving #love #oxytocin #nervoussystem #healing #triggered #neuroscienceoftrauma #childhoodtrauma #sexualabuse #metoo #overcoming #thriving #pendulation #feelgoodSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.

There is one thing I know to be absolutely true....we ALL have fears!Fear is a powerful feeling. It can move us to get out of the way of danger, warn us when there is a threat, activate our spidey-senses.Unfortunately, fear can also be paralyzing and cause us to miss out on so much.Let's explore how to be with this feeling and transition out of the energy of fear (particularly when there is no real danger) so we can do the things we want to do and experience the things we want to experience!#coachrachelsays #beyondsurviving #fear #neuroscienceoftrauma #nervoussystemregulation #healing #metoo #getunstuck #faceyourfearSupport this show http://supporter.acast.com/beyond-surviving. Hosted on Acast. See acast.com/privacy for more information.