The first Practice exercise
Disclaimer: This exercise can be fairly intense physically and emotionally. If you don't want to do it physically, at least give it a try mentally. But if the intensity goes up, please stop immediately.
You need to know your intensity numbers. This exercise will establish a base number and help you see if you are getting better. I also want you to experience the feeling of wearing a mask for a very short period of time. When you do, I want you to feel into these feelings. Please, do not wear the mask until you're having a full-blown panic attack. We are just trying to see the intensity numbers and where you are today at this moment. Something else to note, is do you get the intense feelings when you are at home? Or only when you go out?
If you can, stand in front of a mirror or sit with a handheld one, without a mask. Watch yourself breathe. Place your hand on your chest and the other on your belly. Feel the expanding of the chest and belly on the in-breath and the decrease of both as you exhale. Breath normally. I want you to feel your normal breath. If you want to make these deep breaths by all means but you can breathe normally. Do this for 3 or 4 breaths or up to a minute. How do you feel? Note this in your mind.
Now, put your mask on. And again, return your hands to your chest and belly and continue to breathe. If you have an oxygen meter, please have it on your finger so you can see the numbers. And just breathe, focusing on your hands and the breath in and out. If this gets intense stop immediately otherwise do it for up to a minute or until the uneasiness comes up. How do you feel? Note this in your mind or even on your paper from the journaling exercise.
The point of this exercise is to see how you react (what feelings came up) and give the intensity a number between 1-10, with 10 being the highest most intense and 1 being the lowest. Now that you have a number and emotions, let’s go through some modalities.
There is a video of me performing this exercise here.
By continuing with this course you are also willing to take full personal responsibility for the choices you make and how you process the outcome of those choices.