Okay, we've done this breathing exercise a few times and BSAA. Now at the beginning of VIP mastermind calls and things like that, but I wanted to record a video for you guys, and action that he's out so that you remember how to go through this breathing exercise when you are feeling really, really overwhelmed. When just the normal breathing backs, breathing, breathing, things like that does not work for you because it's not always appropriate. But this is about resetting not only your brain, but also resetting your vagus nerve, helping to dump some cortisol helping to increase dopamine helping to increase endorphins helping to increase serotonin, and oxygen, oxygen to the brain means your brain can slow down, believe it or not, even though your oxygen to your brain makes your brain work better, you would think that that would be have the opposite effect on the ADHD brain, it doesn't actually will help you calm down and refocus yourself. So the first thing you have to do is stand up and you know, I might have to move this camera a little bit.
Rebecca doesn't have a ton of room. Okay, so stand up, feet a little bit apart, like shoulder width apart, hands on your hips, pull your shoulders back, like really pull them back. So you feel it in your shoulder blades. Take a deep breath. Hold it for five seconds. Now when you release, I want you to roll forwards, you're scrunching up everything from your shoulders up and scrunch everything up. And I just realized I'm flashing everybody and then pull yourself back up and back into that position with your shoulders pulled back do that three or four times. So I'm going we're going to actually do it now and I won't talk through it.
Okay, when you come back up, shake out your hands, maybe shake everything out a little bit. Now you're going to link your fingers together. But then behind your head, I want you to keep your head straight, and look all the way to the right. And hold it until you yawn. Or just take a deep sigh whatever it is. So to one side, keep your shoulders pulled back so your arms or your elbows are straight out
and you will feel that relief and you'll also feel a little bit of burn in your shoulders, you should you want to feel that you're releasing cortisol on your muscles. Now I want you to look just with your eyes to the other direction to the left.
That can take a minute that can take three minutes until you feel just that release and you start to feel that tingle and that burn in your muscles.
And the next stage of that is do my hands, flip them out and pull them back. We're all hyper mobile and pull your arms back and then pull them forward and actually really tighten the muscles in your shoulders. And then down to your sides. What does that do, you're increasing the circulation by doing that, believe it or not just by flipping your wrist up and down and pulling your shoulders back and pulling them forward. That's all it all there is to it. If you're really still feeling overwhelmed, and you're really frustrated and just having a hard time focusing. The other thing that you can go do is get a couple ice cubes. Do not put them in a Ziploc bag, do not put them in a towel. I want you to literally go get a couple ice cubes and go like this and hold them on your wrist. This resets your vagus nerve and reset your otter your whole entire nervous system. And then when those ice cubes are melted, and yes, you're gonna make a mess doing that. Then stick your cold hands right here under up underneath your ears like shoves the bottom of your air lobes out because your hands are cold, that's also helping reset your vagus nerve. Sometimes you have to do all of those things. Sometimes you just need to do one of those things. All of those help dump cortisol, reset your vagus nerve, breathe, stretch all of those things to calm your nervous system down. Again, sometimes you need to do one thing, sometimes you need to do them all sometimes you need to do the whole entire series once, and then go back and do it again. Learn what the tools are that you need when you're feeling that real, major overwhelm and you need to reset yourself
