Participants from previous classes requested jaw work and more head & neck somatic movements. As I began to plan this class, I realized it would be novel to include not only muscles, but also some of the neuro-vascular anatomy involved, such as the vagus nerve and the carotid artery.  

All the movements from this class relate to self regulation and the resetting of the autonomic nervous system. We worked with the jaw, vagus nerve, head-neck, ribcage, thoracic spine, breathing, and the carotid and vertebral arteries. 

Enjoy the breathing meditation below from the HeartMath Institute. 

Breathing Meditation
1. Lie down comfortably. You'll probably be more comfortable with some support (pillow) under your head and under your knees.

2. Slow your breathing. Use nostril breathing. Let your exhales be longer then your inhales.

3. Shift your focus from your mind to your heart. Breath as if you are breathing through your heart. You can even touch your heart with your hands.

4. After you've been breathing for a few minutes, feel the shift from your mind to your heart.

5. You can deepen this meditation by choosing a heartfelt, positive feeling, such as gratitude. You can say thank you for your life, family, friends, pets, health, beauty in the world, a poem, nature, delicious food, and much more. This changes your body chemistry and sends a strong signal from your heart to your brain. This helps bring your heart and brain into “heart-brain coherence.”

6. Add a real smile (can be very small and subtle). Perhaps you feel your face and eyes “brighten-up.”

12/4/21 Zoom Class: Inter-Relationships and Self Regulation: Jaw, Neck, Ribcage, and Breathing

Jazz Combustion Uprising
David Elaine Alt

Rising

Disclaimer: These recordings are for educational purposes only.  Please do all somatic movements comfortably, slowly, and without pain or force. Please consult appropriate medical or health care providers if you have any concerns about whether the movements are suitable for you, especially if you are dealing with an illness or injury, are pregnant, or have other health, balance or mobility issues.

12/4/21 Zoom Class: Inter-Relationships and Self Regulation: Jaw, Neck, Ribcage, and Breathing

Susan Koenig

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