Self-Regulation and Co-Regulation in Breathwork Sessions
Nicholas de Castella
From my 30 years' experience, I train coaches, healers & health professionals by equipping them with powerful tools to enhance their well-being, amplify their impact, and live the life they love with BREATHWORK
When a horse gets a fright in the wild and become edgy and stressed (dysregulated) in fight or flight activation, it’s not left alone. The herd plays the role of helping to bring the distressed horse back into a state of harmony and balance. The herd Co-Regulates the distressed horse by helping to bring it back into a state of calm and ease.
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We can Co-Regulate for each other. When a person becomes distressed the family, therapist or community can play a role in helping the person to come back into harmony and balance.
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To Co-Regulate others you must be able to self-Regulate first. Before you can Co-Regulate others you need to be able to calm yourself. And be able to maintain a relaxed, open state in the presence of others, especially when they are distressed, agitated or angry.
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Self-Regulate is our ability to calm and manage your own emotions. Co-Regulate is the ability to be present in loving, healing and empowering ways with others.
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Learning to Co-Regulate empowers you to effectively ‘hold a loving space’ for others during Breathwork sessions (and also with your family and friends).
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A. Self Regulate - Bring yourself to Calm, Connected and Present
Self-regulation is the ability to calm, focus and control one's thoughts, emotions, and behaviors in order to achieve long-term goals. There are several benefits to self-regulation, including:
1.???Improved emotional well-being: Self-regulation helps individuals to better manage their emotions, which can lead to reduced stress and anxiety levels.
2.???Better decision-making: By regulating impulses and emotions, individuals are better able to think through decisions and make choices that align with their long-term goals.
3.???Improved relationships: Self-regulation can lead to better communication and empathy in relationships, as individuals are better able to manage their own emotions and respond appropriately to the emotions of others.
4.???Improved physical health: Stress and negative emotions can have a negative impact on physical health. By regulating emotions and managing stress levels, individuals may experience improved physical health.
5.???Increased productivity: By staying focused on long-term goals and avoiding distractions, individuals may be able to increase their productivity and achieve more in their personal and professional lives.
Self-Regulation is about switch from Sympathetic to Parasympathetic Nervous System. Sympathetic Nervous System is the fight or flight response. The Parasympathetic Nervous System is the rest and digest response). We do this by activating the Vagal Nervous system. Developing Vagal Tone. The capacity to flow with the ups and downs of life and stay in harmony and balance within. Also known as Heart Coherence.
The first step in Self-Regulation is to raise self-awareness. We do this by becoming more present and connected to yourself. The more present and connected you are, the more in touch with yourself, others and life you will be.
Self-Regulation is supported through the use of a Heart Centered Breathwork style. This style evolved during my 30 years’ of Breathwork workshops and facilitating over 10,000 sessions. Heart Centered Breathwork utilizes a deep, gentle rhythmical and flowing breathing pattern. Heart Centered Breathwork is based on presence, trust and surrendering to the goodness in the natural intelligence of life. This allows our clients to experience profound transformations quickly and gently. And gain access to their intuitive guidance to move forward in life.
Self-Regulation is induced with Heart centered Breathwork and by developing your Emotional Intelligence. Emotional Intelligence is…
·???????Gaining an understanding of the good purpose of your emotions.
·???????Learning how to release unresolved past emotions.
·???????Harness their wisdom and energy to empower you to live your life more effectively.
There are 3 steps to cultivating Self-Regulation…
1) RAISE SELF-AWARENESS
The First step in learning Self-Regulation is to raise your Self Awareness.
Self-awareness is your ability to recognize what you are feeling. Why you are feeling it and what best to do about it. Heart Centered Breathwork brings us into relationship with our body, emotions and heart intelligence. It enables us to be more in touch with what is happening inside.
Increased self-awareness leads to Living life at higher level by
· Being more in touch with yourself
· Responding to situations more appropriately
· Mastering addictions, procrastination and self-sabotage
· Gaining clearer feedback from your intuitive guidance,
· Being less reactive and more responsive to situations,
· Making better decisions more easily,
2) CULTIVATE PRESENCE
The second step in learning Self-Regulation is to increase the quality of your Presence.
People don’t remember what you say, they remember how you made them feel. The quality of your presence is what people feel and what influences them the most.
Presence is about how much you live in the present moment. How in touch you are with your body (embodied). And how open hearted you are – your capacity to flow your emotions though your body. The quality of your presence increases as you heal your unresolved emotional trauma.
Heart Centered Breathwork helps you release blocked emotional energy from your body. It allows emotions to flow more freely and smoothly through you. This results in you, feeling more energized, alive and enthusiastic. Others feel this when they are in your presence.
Increased Presence helps you to be more loving, effective and influential…
· Find self-love by feeling whole and complete in yourself
· Connect to your intuitive feedback about what you’re feeling and wh
· Calm and self sooth when you feel anxious, agitated, frustrate
· Improve reflexes, and make fewer mistakes
· Speed up your healing ability
· Sleep more deeply and effectively
· Experience a greater sense of gratitude, happiness and love
· Greater capacity for kindness, patience and tolerance with yourself and others
· Connect to and respond to others more compassionately
· Be a more inspiring, positive influence in the world
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3) RAISE HEART INTELLIGENCE
The Third step in Self-Regulation is to help you connect more clearly with your Heart Intelligence
Science now demonstrates that your heart is intelligent. It processes information and informs the brain. Heart Centred Breathwork gently guides us out of the busyness of our mind, into our body, through our emotions into our heart.
Increased Heart Intelligence enables us to live life more fully…
· Master the challenges of life more effectively
· Gain higher guidance on the best response to situations, from love not fear
· Enhanced cognitive functioning: mental clarity, better memory, better problem solving
· Pick up on subtle signs, feedback from others and your intuits
· Communicate your feelings, needs and wants more clearly
· Understand, connect and support others more effectively
· Stay on track to living the life you are here to live
First you must be self-aware, present and connected to your heart intelligence. Then you are able to be present with others in loving, healing and empowering ways to Co-Regulate…
2. Co Regulate – Be present in loving ways
Co-regulation is a process where two or more individuals work together to calm, focus and consciously direct their emotions and behaviors. Here are some potential benefits of co-regulation:
1.???Increased emotional awareness: Co-regulation helps individuals to become more aware of their own and others' emotions, which can improve their ability to communicate effectively and empathize with others.
2.???Enhanced problem-solving skills: Co-regulation involves collaboration and cooperation, which can lead to more effective problem-solving and decision-making.
3.???Improved relationships: Co-regulation can help build positive relationships by creating a sense of trust and safety between individuals.
4.???Reduced stress and anxiety: When individuals co-regulate, they can help each other to manage stress and anxiety, which can improve their overall mental health and well-being.
5.???Better physical health: Co-regulation can lead to better physical health outcomes, as individuals may be more motivated to engage in healthy behaviors when they feel supported by others.
Overall, co-regulation can be a powerful tool for improving emotional and behavioral regulation, building positive relationships, and promoting overall well-being.
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We raise Self-Awareness, Presence and Heart Intelligence in ourselves first. Then we can extend our practice to being a calming, healing and empowering influence on others. Co-Regulation is facilitated by creating safe, non-judgmental, open and welcoming relationships.
Co-Regulating helps others to heal and grow…
· Feel safe to accept and be themselves
· Slow down inside, lessen anxiety and restlessness
· Acknowledge and share their deepest truths
· Allow themselves to feel and heal past trauma
· Come into a state of harmony and balance.
· Love and accept themselves for who they are, as they are
· Gain confidence to be authentic and live the life they are here to live
THE HEART AWAKENING PROGRAM
I’m delighted to invite you to Join our foundational HEART AWAKENING program.
The Heart Awakening program is Module 1 in the Core Clearing Breathwork Coach Training. The program lays the foundations for you to be present in loving ways with others in Breathwork sessions.
The HEART AWAKENING program empowers you to learn how to Self-Regulate (calm and manage your own emotions). Then Co-Regulate (be present in loving, healing and empowering ways with others). It empowers you to effectively ‘hold a loving space’ for others during Breathwork sessions (and also with your family and friends).
You can begin the Heart Awakening program today!
The program is online, self-paced so you can begin at any time.
There 3 Units ?program includes the following units…
Unit 1) Read the Keys to Emotional Mastery E-Book
A simple, easy to read educational E-book. This is what we should have received at school about how to master our emotions and live life fully.
Unit 2) Listen to the Head to Heart Audio Presentation
A rich, thought provoking and lively 60-minute presentation on the 4 steps on the journey of connecting from our head to heart. How to master emotional shame and validate our full human experience.
Unit 3) Practice the Heart Centring Breathwork Meditation
Start developing yourself-Regulation ability to be a loving, healing and empowering presence with others in Breathwork Sessions. You do this by practicing either of 3 simple yet powerful guided Heart Centring Breathing Meditations (5, 10 or 20 minute versions). These meditations with assist you to be more present, open and connected to your deepest self. This is the core practice we use for Co-Regulation in healing sessions.
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