My Slow-Down Toolkit

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” – Ferris Bueller

Our lives, our breath, our thoughts can move quicker than we like sometimes. And as Ferris Bueller said it best, we have to take the time to stop and look around before we miss it! The first step to slowing down is simply being aware. Once aware, then you can take action. It helps however to think about what you need to get your mind and body in the right place beforehand, which is why I’m laying out my favorite things that allow me to settle into my body, my breath and my thoughts.

1. Throat Coat Tea: The first time I ever had this I was sick and I never stopped buying more of it! It always reminds me of an oatmeal cookie and hug in one – the warming of the water, the smell of the herbs, the comfort felt when I drink it. Even in the summer, I’ll find myself making a cup of this tea. I know when I pour the water over the tea bag that I’m starting the process of slowing down. If you haven’t tried it already, I highly recommend it!

2. NOW Nature’s Shield Essential Oil: I first tried this oil when the pandemic first hit. It was recommended it by an associate at Garner’s – a local health store in Greenville, SC – given it’s support to keeping our body healthy. Over two years later, I’m still using it. It contains a combination of Clove Bud Oil, Organic Lemon Oil, Cinnamon Bark Oil, Eucalyptus Oil and Organic Rosemary Oil. I usually put some in a diffuser in my home office or put some on a cotton roll for clients to smell as we complete breathing exercises.

3. 4:8 Breathing: Whenever we double the inhale to exhale ratio, our body is alerted that we are slowing down. This happens through vagal nerve activation. You can start with a 1-count inhale to 2-count exhale (1:2); 2-count inhale to 4-count exhale (2:4); or 3-count inhale to 6-count exhale (3:6). My body likes the 4:8 ratio but you can always add more or shave some off. Play around with what feels good in your body.

4. Calming Amber Incense: I never thought I’d like incense but after using this one I have a hard time practicing or teaching without it! Smells can be hugely powerful in creating a somatic experience and this one always helps calm me.

5. Breathwork Playlist: This is my personal breathwork playlist on Spotify that I use with clients and classes. I’ve used it so much when working on the breath that my body automatically knows it’s time to slow down when I hear it start to play. I’m actually playing it now as I write this list. And it helps. It takes me to a place of calm, alerting my whole being that we are going to slow things down.

These are just some examples of what helps me, reminds me, supports me in slowing down. Start building your own toolkit. Find what you need. Create your own rituals. Your body will slowly begin to associate slowing down with those tools.