Good morning.
Welcome to your morning breathwork practice.
This session is designed to help you start your day with a sense of calm,
Focus,
And nervous system regulation.
As you know,
The nervous system plays a crucial role in how we respond to everyday stressors and helps us maintain our overall well-being.
By practicing conscious breathwork in the morning,
You can regulate your nervous system and set a calm and positive tone for the rest of your day.
Today we will specifically be focusing on extending our exhales longer than our inhales.
Our exhale is directly tied to our parasympathetic nervous system.
So let's get into rest and digest as we extend our exhales and create calm.
Find a comfortable seat or you could be lying down.
Close your eyes if that feels comfortable and just take a moment to tune into your natural breath.
Notice the rhythm of your breathing without trying to change it or manipulate it.
Just feel the gentle rise and fall of your chest and the expansion and contraction of your belly.
And if your mind wanders off,
That's okay.
Just come right back to the breath.
Now let's take a few deep breaths together.
Inhaling slowly through your nose and exhaling slowly and completely through your mouth.
Let go of any tension with each exhale.
We're going to start by inhaling through our nose to the count of four,
Exhaling through our nose to the count of six,
And holding or retaining the breath for a count of three.
And we will build up from there,
Extending the exhale longer and longer.
And remember,
This is your practice.
Take it at your own pace.
If anything feels uncomfortable at any time,
You can always stop and you can breathe normally and naturally.
You don't have to follow my count exactly if it doesn't feel right for you.
Always listen to your body.
Now let's begin.
Inhaling for two,
Three,
Four.
Exhaling two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six.
Hold two,
Three.
Now let's return to your natural breath for a few moments.
You can silently repeat this affirmation as we pause briefly.
I am calm.
I release what no longer serves me.
Now we will start our second round where we will inhale through the nose again for a count of four.
We will exhale for a count of eight.
And we will hold the breath,
Extending that hold one extra count from last time for a count of four.
Now let's begin.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold two,
Three,
Four.
Now come back to your natural breath for a moment,
Not trying to change it,
But simply observing the breath flowing in and flowing out.
Continue observing for a few more breaths,
Allowing your body and mind to settle into the natural rhythm of your breath.
Imagine releasing any stress or tension with each inhale and each exhale,
Letting go of anything that no longer serves you.
If your mind starts to wander,
Just gently bring your focus back to your breath.
When you're ready,
Come back to this space.
Take a few final deep breaths in through the nose,
In through the nose,
And out through the mouth.
And one final deep breath in through the nose and out through the mouth,
Gradually bringing your awareness back to this present moment,
Back to the space you're in.
Wiggling your fingers and your toes,
Opening your eyes,
Bring yourself back to the here and now,
And carry this sense of calm,
Peace,
And relaxation with you throughout your day,
Joyous day.
Thank you.
