Summary

When we are stressed, our brains are in a high beta wave. The beta waves can move up and down 32 times in one second. Our minds are overactive and it is difficult, perhaps impossible, to calm the mind down. We are in a constant state of alert.

We need to get the mind into an alpha wave, a wave that moves up and down only 8 times in one second. In an alpha wave, our bodies can relax. To get the mind into an alpha wave, we can start with the methods below to calm the body, which then calms the mind.

How can we get the body into a state of calm? 

Through these techniques, your body and mind will calm down. Be sure the eyes are closed for each of these exercises. Closing your eyes reduces the amount of information the mind has to process. Don’t worry about your thoughts. Let your thoughts and attention be tuned into what the body is experiencing in these steps.

Step 1: 15-30 min Om chanting 

Om chanting can help the body calm down by stimulating the vagus nerve to activate the parasympathetic nervous system (gets your body into a calm state). People with epilepsy will sometimes install a vibration machine that is wrapped around the vagus nerve that calms their body down enough so they don’t have seizures. You can stimulate the vagus nerve without a device by using your own vocal vibration (chanting Om). Chant om and place your hand on your chest. Let your mind relax as you feel the vibration in your chest. 

Step 2: 12 min Wim Hof breathing

The cyclical breathing calms the body and floods it with oxygen.

Step 3: 5 to 10 min: Physiological sigh

2 breaths in with a short pause in between the inner breaths. Then exhale slowly. Exhaling slowly slows the heart rate down and calms the body.

I like to ‘meditate’ at the third step. My body has sufficiently calmed itself enough that I can reflect on things. This is when I get insight and a deeper understanding. I simply focus my attention on something that comes, and then let that sit in my mind. Many times I will see things differently after meditating. 

I hope that helps. Please let me know if you have any questions or if there’s anything I can do to help.