The Two Step Program is a simple Program. One minute exercises which, when done repeatedly, can help to rewire your brain using:
1. A Mindfulness Technique
2. Ventral Vagal Breath
PROCESSING PAIN (physical, emotional, and spiritual) and Preventing stress.
I have used this technique to manage severe chronic knee and wrist pain. It does take a while for the brain to rewire but it works! I also use it to prevent stress impacting my brain, so I use it when I feel overwhelmed from stress patients share.
Notice your feelings/thoughts. Acknowledge them with curiosity – NO JUDGMENT. Then do the Two Step Program.
There are many different Mindfulness Exercises.
5 – look around and if possible say out loud 5 things you can see
4 – Reach out for four things you can touch. Touch them and name them.
3 – Listen for three things you can hear. Name them.
2 – things you can smell. Reach for something to smell and name it.
1 – one thing you taste. If you can’t taste anything, awaken your sense by even tasting your skin or something else.
OR
The Military March Exercise
Another effective way to relieve stress is by standing and marching with arms vigorously
OR
You can lift your legs – even while sitting – and tap each knee or leg with the opposite hand.
OR
Placing right palm on the heart and left on the lower belly while noticing how your body is responding to the moment
Or
The Butterfly Hug registers on functional MRIs as a hug from another person.
OR
Super brain yoga improves corpus callosum connections and helps with fatigue and concentration.
Can you think of something you do that helps you soothe you when you are upset? What tools to you use to lower arousal or alarm in your brain? This could be stroking your cat. Going for a walk. Feeling the wind on your face. Drumming. Dancing.
Once you have performed your ideal Mindful Moment Exercise, follow this with two Ventral Vagal Breaths.
If possible, do the breaths with your right palm on the heart and left on the lower belly.
Even better – get a breathing buddy. Watch the person. The shoulders and chest should be relaxed and the lower belly moving out as it fills with breath and back to the spine with out breath.