30 Second Meditation to Engage Your Parasympathetic Nervous System
Engaging your parasympathetic nervous system is important, the nerves of the pelvis perform both voluntary and involuntary functions. The parasympathetic nerves control opening and closing of sphincters, regulate emptying of the bladder, influence sexual functions, and influence bowel motility.
Here is a 30 second meditation to help you get into that parasympathetic nervous state:
Stop everything you are doing and close your eyes.
Inhale to the count of four.
Hold your breath to the count of four.
Exhale to the count of four.
Hold the exhale to the count of four.
Go back to number one, and repeat.
This should take about 32 seconds.
A good way to follow this is to imagine a circle expanding and contracting slowly as you breathe in and out.
Or you can imagine a square, and the corners of the square are where you hold your breath and the long lines are where you inhale or exhale. Just trace the square in your mind and you know you are done.