Controlling breath is one of the fastest ways to regulate your nervous system.
The aim of this breath practice is to slow down the pace of your breath,
To relax and calm your body and mind.
This practice involves an equal count for the inhale and the exhale.
You'll start with a count of four and you can lengthen this count as you become comfortable with the practice.
I want to invite you to find a comfortable seated position.
This can be in a chair or a cushion on the floor.
Or whatever allows you to rest comfortably for the next few moments.
I'm inviting you to close your eyes and scanning the body to notice any physical sensations.
Do you notice any areas of tension?
Any areas that feel more relaxed or at ease?
Just notice.
You'll start to focus on your breathing.
Observing the breath as it moves gently in and out of the body.
In a moment,
I'll guide you to breathe in for that count of four.
To hold for the count of four.
To exhale slowly for the count of four.
And then hold it again for four counts.
You'll continue with this breath cycle for several rounds,
Just following my guidance.
Relaxing.
Presencing.
And ultimately,
Resetting.
Let's take one full breath in.
And out.
And we'll begin inhaling through the nose for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
And hold two,
Three,
Four.
Inhale one,
Two,
Three,
Four.
Hold two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
Hold two,
Three,
Four.
Breathing in for one,
Two,
Three,
Four.
And hold two,
Three,
Four.
Let it go two,
Three,
Four.
And hold two,
Three,
Four.
Breathe in for one,
Two,
Three,
Four.
Hold two,
Three,
Four.
Exhale one,
Two,
Three,
Four.
And hold two,
Three,
Four.
Last round,
Breathe in for one,
Two,
Three,
Four.
And hold two,
Three,
Four.
Exhale,
Let it go two,
Three,
Four.
And hold two,
Three,
Four.
Come back to your regular pattern of breathing.
And notice the changes in your body and the mind in response to your rhythmic,
Balanced breathing.
What do you notice as a result of this short breathing practice?
I want to invite you to check in with yourself.
If there were two words that would describe how you're feeling right now,
What would they be?
Thank you for joining.
Remember to breathe,
Slow down,
And just be from time to time.
