Deflating the Tire of Anxiety

Deflating the Tire of Anxiety: Tool 93 - Client Exercise taken from page 192 in the Somatic Psychotherapy Toolbox by Manuela Mischke-Reeds, MA, LMFT

PURPOSE

Imagine your stress as a tire that has too much air in it. Stress, tension, and anxiety build up; it's difficult to contain or be with. You need to let out a little of the “air” in order to take the pressure off. This exercise is doing just that: Exhaling the stress and anxiety out of the body.

INSTRUCTIONS

• Note the tensions in your body, even just briefly. It's difficult to stay with the awareness when you feel that pressure.

• Right or say out loud what your “Hot Zone” of tension is. Where is it located in the body? My “Hot Zone” is:______________________________________________________

• Now count: one, two, three, four, five … exhale slowly and imagine that tire or “Hot Zone, deflating.

• Then inhale and count: five, four, three, two, one. Send the inhale into the lower regions of your body: the lower belly and pelvis area. Fill the “base" of your body with the fresh and healthy inhale. This is your “neutral zone.” My "Neutral Zone" is: __________________________________________________________

• You want to avoid placing the inhale and exhale into the same region of awareness.

• Exhale out from the area of challenge (your "Hot Zone") and inhale into the "neutral zone" of your body. If you happen to be working on a "Hot Zone" in your lower body, then choose a "neutral zone" somewhere else in the body. Perhaps it will be your lungs or the back of your body.