My name is Jenny,
And this is a breath practice that is fantastic for improving our tolerance to a little carbon dioxide.
Improving our tolerance to carbon dioxide,
Or breathing slower,
Getting a little more comfortable with holding the breath,
It can be fantastic for how we function,
How we feel our mental health,
How we're performing.
So just like getting your steps in,
Or going to the gym,
We're taking that time to train and practice our breath to improve our life.
So let's do this.
Begin by bringing your eyes down to a close,
And just landing,
Settling into your breath,
Your body,
Maybe relaxing the shoulders and the jaw and the face,
And just noticing your breath and connecting with the quality of it today,
And being curious,
Is it a little fast,
Is it tight,
Is it free,
Is it slow,
Just no judgement,
Notice in how your breath is today.
And before we begin our drill,
Let's just work on the quality of the breath.
Can you allow your breath to drop a little deeper into the belly as you breathe in?
Can you get it expansive,
Opening up the ribcage as you breathe in,
Like you're filling up a balloon in the belly,
Like a wave just rising.
Can you breathe through the nose,
If possible today,
No worries if not,
And like water,
Or just like a little gas tap being turned on,
Over the next few rounds can you make your breath a little slower,
A little gentler,
Through the nose,
Expansive,
Slow and gentle.
We'll begin a box breath,
We'll go together first,
Take a breath in for 4,
3,
2,
Hold at the top,
4,
3,
2,
Breath out,
4,
Body relaxes,
2,
Hold at the bottom,
4,
2,
And again breath in,
Belly expands,
Hold for 4,
2,
Breath out,
4,
Body relaxes,
Hold at the bottom for 4,
1 more together,
In for 4,
Hold,
Stop for 4,
Out,
Relax for 4,
And hold for 4,
And you're If that felt really challenging,
Stick with 4,
If it feels okay,
Start to increase your counts,
Maybe in for 5,
Hold 5,
Out 5 and hold,
Maybe 6,
7,
Climbing up as high as you can go today,
No big gasps,
Avoiding tension in the body if you can,
And treating it as a game,
How slow and how light and how relaxed can I box breathe,
We'll be here for 4 minutes,
Challenging,
Sensation is okay,
It's absolutely fine,
As long as you can relax into it,
Maybe tell yourself with a little inner smile,
This is just carbon dioxide rising,
On the days when it's too much,
Feels stressful,
We relax,
There's no stress,
How slow,
Body is relaxed,
2 more minutes,
You have got this,
Let's go for a last few rounds,
It's okay if it needs to be gentle,
But if it's feeling good,
Maybe just telling yourself,
I am safe,
I can do hard things and relax into sensation,
And going even slower,
Meet yourself where you are today,
You breathe out,
Just come back to a gentle relaxed breath,
And take a full breath in through the nose,
Top it up with a little sniff,
Hold for 3,
2,
And let it go with a sigh,
And just relax,
Come back to just your breath,
Your body,
Your sensation,
Just giving yourself a bit of gratitude for showing up,
For turning up and being okay,
If there are days when things are harder or a little faster,
And giving yourself the,
Yes,
On the days that we get a little slower,
This is all practice,
This is all play,
And this is all showing up,
So I thank you and I applaud you for showing up,
Let's keep exploring the breath,
See you next time.
