INVISIBLE YOGA FOR TRIGGER RELEASE - written and audio practice for encountering fear

In these complicated times, some of the things we are doing to keep each other safe, out of love- such as self-isolation, physical distancing, and masking- can be triggers for trauma- related and high level stress responses.. 

With the new requirements for masking in public, some may feel triggered for various reasons. 

According to The Center for Trauma and Embodiment,

“Regarding the cloth face masks that many more people are now wearing to combat the coronavirus, you may notice some physiological impacts. According to professionals, the oxygen levels of the air reaching your lungs is the same as without the cloth mask but your lungs are working harder to obtain the air. The extra muscular labor creates some physiological activation. You may notice things like your heart racing. This is a sympathetic response, your nervous system being activated in much the same way that it is if you are engaged in a fight or flight response to a threat. Just knowing that this is a purely physical result of wearing a cloth mask may be helpful to put your experience into perspective.”

Because most of us want to take care of our community by following mutual protection guidelines, I want to share some ways to meet a fight or flight trigger response.

I call it “Invisible Yoga for Trigger Release.” 

You can use this any time you are hit by a wave of intense fear.

I developed this technique in going through the court process in dealing with child custody issues in a high-conflict situation, and have used it for myself and many students in encountering triggers of both immediate danger and PTSD responses.

 Please note that this meditation is for triggers that send us into “activation.” The freeze/ collapse response is a different part of the nervous system, and needs a slightly different approach. 

When we meet a threat, perceived or actual, our body registers “danger” and leaps into action. This is enabled by the fight or flight response, which releases cortisol and puts our system into a place of action- our breath rate gets faster, our body temperature rises, circulation and energy slow in the internal organs and speed to the outside of the body. Our senses move outside of us to scan for danger and potential escape. This is a positive, lifesaving process- but when we cannot release the energy, we can feel immense anxiety and even panic. 

Those who have experienced trauma may have this response in relation to a “trigger”- any stimulus that sets of the physical response of responding to danger. 

One way to work with this is to release the activated sympathetic nervous system energy as it arises. When it is discharged and released, it does not get stored to create more chronic activation, and we can more easily meet the challenges of our lives as our nervous systems learn to “glide” between action, connection, and rest. 

Yoga honors the whole of you- understanding that all of the components of your nervous system have their place creates space for you to live as the responsive, embodied being you innately are.

PRACTICE:

When you perceive danger, intense stress, or threat, 

you may notice your breath get faster, your pulse starting to race, or sudden intense emotions of fear, anger, or anxiety.  Acknowledge that your body is responding to a threat of danger. You may notice that “knowing better” doesn’t help. This is because it isn’t your thoughts that are the problem. You are having a physiological response to danger.

Instead of dismissing it, try honoring it. Notice the way your body is taking care of you. There are clear messages of action in your system. 

Start to tense and release your muscles. Pay special attention to your arms, core, legs, and glutes. They want to activate to save you. Honor this message.Tense them, and then let go. You can do this invisibly, without any one knowing. 

Once you start to notice yourself being able to let go after the tensing, which may take some time, see if you can go all the way to rest for just a nanosecond after the tensing. Then try shaking or wiggling whatever parts of you you like- hands, etc. 

If you are still at high speed, tense and release again, and then shake or wiggle. 

When you are ready, start to move any body parts in synch with your breath rhythm- fingers, toes, neck, anything. Match your breath rhythm with your body. 

Next, look around you and notice what you see in your physical environment. Take in shapes, colors, details, sounds. 

If you like, make soft fists with your thumbs inside. This is Adhi mudra, a gesture to help you ground yourself. 

If it feels safe, notice your breath. 

If you are still experiencing fear, move with your breath. Don’t force yourself to be still when your body is sending “move” messages. 

If you are starting to calm, you might notice the length of your inhale and the length of your exhale. Just notice it. Your body has its reasons for breathing a certain way. Never use force with your breath.

If it feels right to you- and only if you are feeling the panic start to release, you could gradually start to lengthen the aspect of breath (the inhale or exhale) that is shorter. Do this slowly, no more than one count every few breaths. 

You can gradually work towards evenness, but there is no need to get there. Let it be a process. 

After a few minutes, wiggle or shake, move with your breath rhythm, and look around. 

Copyright 2020 by Deborah King