'After a long day of work, a heavy workout, feeling anxious before or after a big event or just need to bring on a good night’s sleep, try this Inversion Recovery for deep relaxation. When the body is inverted (anything over 7°) with your pelvis being higher than your heart and heart being higher than your head, it begins to arouse your baroreceptor reflex, your body’s internal blood pressure regulator. Once inclined, the baroreceptor reflex begins to slow down blood flow, heart rate and breathing pattern. Take a few moments to observe this internal barometer do it’s work. Jill and Greg are demonstrating this using a Coregeous Ball, but a block, books or firm pillow work as well. Begin to cultivate a mindset with a Sankalpa - a positive internal directive that helps reshape and influence your direction and purpose. In this sequence, Jill has chosen “I allow myself to relax completely” Close your eyes and repeat this phrase to yourself. Lightly touch your thumb and index finger together. Get quiet and feel the pulsation of your heart through your fingertips. The final piece of the Inversion recovery is the breath. Jill has chosen a 6:4:8:4 pattern: Following your heartbeat, inhale for 4 breaths, hold for 4, exhale for 8, hold for 4. When the exhale is longer than the inhale it quickens the relaxation response. All these components excite your Vagus Nerve, bringing your body into parasympathic dominance for rest, recovery and regeneration.'
Tags: Recovery , massage therapy , breath , Breathwork , parasympathetic , Muscle recovery , Inversion , smfr , vagus nerve , roll model method , MFR , precovery , deep relaxation
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