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Polyvagal Theory with Dr. Stephen Porges
Being Well with Forrest Hanson and Dr. Rick Hanson
The Power of Slow Exhalations
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Breathing a few times with longer inspirations and with short inspirations work. I also had a colleague friend who had a great fear of public speaking. She was basically gasping on every word. And I said to her, just extend the duration of your phrases,. meaning exhale slower. At first she couldn't get two words and then it just was like a switch click. Now she uses as a treatment for people that public speaking issues. But it was all based on the principle of slow exhalations will shift your autonomic state to this ventral vagal dominance or social engagement system. So you'll appear more accessible and less vulnerable and feel better.
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