“The brain is continually sensing and responding to the needs of the body. Specialized "thermostats" monitor our internal (for instance, levels of oxygen and sugar in the blood) and external worlds. When they sense something is wrong (that the body is "stressed"), they activate the brain's alarm systems. These stress-response systems then act to help the body get what it needs.
Much of this regulation takes place automatically-beyond our awareness. But as we mature, our brain requires that we actively participate in our own regulation. When the internal world needs food or water or the external world is overwhelming, or threatening, our body "tells" us. If we thirst, we seek water; when afraid, we prepare to fight or flee. In short, we "self-regulate." We act in response to the sensations and feelings that arise from our brain's alarm systems.” ~ Dr.Bruce Perry
Quick 3-5 Minute Body Regulation Exercises You Can Throughout Your Day
Toe Touches
1. Start by standing with legs approximately three feet apart, bringing arms up to a T- position.
2. Inhale deeply through the nostrils
3. Twisting at the hips, reach with one hand to the opposite foot (i.e. left hand touches
the right foot), while exhaling through the mouth.
4. Inhale deeply while going back to standing T-position.
5. Repeat on the opposite side (i.e. right hand touches left foot, while exhaling).
6. Guide yourself through a series of repetitions, as time allows (the key here is to to
coordinate the movement with the breath. You should move at the pace that your breath naturally establishes for you).
Energizing Breath
Description: Three quick inhales are each paired with a specific arm movement, while the deep exhales are paired with a forward fold, for a detoxifying effect.
1. Start by standing with arms comfortably hanging at the side; legs are hip distance apart with knees slightly bent, allowing the lower body to slightly bounce with each of the three inhalations.
2. On the first quick inhale, the arms rise straight in front of the body and parallel to the ground.
3. On the second quick inhale, the arms swing out to the side (T-position).
4. On the third quick inhale, the arms swing straight up to the ceiling, framing the head.
5. Finally, bend at waist and bring arms forward to sweep the ground with your
fingertips, as you forcefully exhale through your mouth.
6. Repeat as needed.
* Playing gentle music can help set a slow breathing pace.