
We all have experienced reactivity. It's part of the human condition. The hope is that we can relax our type-based patterns and allow the critical "pause" before moving into action. The exercises below draw on the wisdom of Peter O'Hanrahan, Ginger Lapid-Bogda, David Daniels, and Suzanne Dion. May these act as guides in times of overwhelm.
Type One: when reactive
Acknowledge tension in your face and body
Name the anger (not just frustration, irritation, etc.)
Provide a necessary pause before responding
Through breath, send relaxing energy throughout your body
Ask for time to reduce “flooding,” if necessary
Type Two: when reactive
Acknowledge any tightness and anxiety in your chest
Name the emotions you are feeling (try to name at least two or three)
Provide a necessary pause before responding
Take slow, full breaths down to your belly
Find grounding in your environment (5 senses – not people, but surroundings)
Type Three: when reactive
Soften your assertive stance and spread the energy from your chest throughout your body
Slow down your pace
Provide a necessary pause before responding
Exhale fully while relaxing and letting go of tension
Consciously open up your heart space and be patiently receptive to all feelings, all information, all communication
Type Four: when reactive
Be aware of the force within you to explode or withdraw
Find steadiness in your body and plant yourself in the moment
Provide a necessary pause before responding
Access calm, steady breathing that doesn’t overcharge your system
Focus on the balance between breathing in and breathing out
Let yourself rise above your emotional response and take the role of observer
Type Five: when reactive
Be aware of the desire to shut down or withdraw
Relax any sense of contraction in your body
Provide a necessary pause before responding
Focus on slowly expanding your diaphragm and deepening your breath
Expand your heart space to welcome in empathy and connection
Type Six: when reactive
Notice the adrenalin level in your body – the electricity or buzzing sensation
Slow down your mind by focusing on one object close to you, then one object farther away, then back to one object close to you, etc.
Provide a necessary pause before responding
Take slow deep breaths into your belly and slowly and fully exhale
Access your body center by letting anxious energy flow down your body, through your feet and into the ground
Type Seven: when reactive
Notice a contraction in the solar plexus and your body getting ready for fight or flight
Place a hand on your heart to connect to your heart space and the other hand on your belly to feel your body center
Provide a necessary pause before responding
Breathe in a steady rhythm into your belly and feel the sensation of your lower body and your feet on the ground
Ground yourself in the present moment
Type Eight: when reactive
Notice the immediate rush and heat of anger in your body
Relax the urge to charge into the fight
Provide a necessary pause before responding
Breathe gently through your nose and allow your breath to move throughout your body, especially your belly, and gently exhale from your mouth
Feel your armor of protection falling to the floor
Type Nine: when reactive
Notice the emotional and physical heaviness throughout your body
Tune into the energy of your differentiated self – energy already within you
Provide a necessary pause before responding
Breathe into your chest area and resist the urge to lower your energy level by belly breathing
Deeply tune into your internal experience
Gwen Baker-Yuill
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