Season 1 Episode 7 - Tools for a Calmer Mind

Polyvagal Theory
There are 3 primary states of the Autonomic Nervous System:
- Social engagement: A state of relaxation and connection (this is our parasympathetic branch of the nervous system)
- Fight or flight: A heightened state of alertness in response to a stressor
- Shutdown: A state of disassociation when stress becomes overwhelming. The example of this state is like playing possum.

Mindfulness Techniques
- Coherence breathing: is when you inhale for 6 seconds through the nose and exhale for 6 seconds through the nose and have it be a continuous flow without stops.
- Box breathing: is when you inhale for 4 seconds (mouth or nose), hold your breath for 4 seconds at the top, exhale for 4 seconds (mouth or nose), and hold your breath for 4 seconds at the bottom