Welcome.
This short but effective breathwork session is designed to help you find your balance to bring you into coherence.
You might also have heard of this technique we'll use today as heart coherence breathing,
Or resonance breath,
Or simply 5-5 breathing.
It's a simple yet powerful practice used to bring your heart,
Breath and nervous system into harmony.
The breath we'll be using is a smooth inhale for 5 seconds and a calm,
Steady exhale for 5 seconds.
This rhythm helps shift your body into a more relaxed,
Resilient state,
Activating your parasympathetic nervous system,
Your rest and digest mode.
It can improve focus,
Reduce anxiety,
Support emotional regulation and over time even improve your heart rate variability and overall wellbeing.
When we start,
If you can breathe gently in and out through your nose.
If that's not possible today,
Breathing through your mouth is fine,
Let each breath be soft,
Smooth and rhythmical,
Like a gentle tide rolling in and out.
Try not to pause or strain,
Instead aim for consistency and ease.
Before we start,
I'd like to invite you to bring to mind something or someone that brings a warm sense of gratitude within you.
It might be a person,
A place or a memory or even a small moment from today.
Let that feeling gently expand with each breath that you take.
As you inhale,
Imagine you're drawing in that sense of appreciation into your heart and as you exhale,
Allow it to settle and spread through your body like warmth.
This feeling combined with your breath creates a powerful inner state,
Calm,
Connected and clear.
Okay,
Let's begin.
I invite you now to exhale as quickly as you can.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Last round.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Now let your breath settle into its own gentle rhythm.
Take a quiet moment to notice how you feel.
Perhaps a little more spacious,
Grounded,
Or even at ease.
Through something as simple as your breath,
You've shifted your inner state,
Bringing calm to your mind and softness to your body.
This is the quiet intelligence of your breath.
It's always there,
Waiting to guide you back to balance.
As the poet Rumi said,
There is a voice that doesn't use words.
Listen.
Often the voice speaks through the breath.
Even in the midst of uncertainty or overwhelm,
You can return here.
A smooth inhale,
A steady exhale,
And in doing so,
You begin to change your emotional landscape from within.
So take one more conscious breath,
Aware,
Intentional,
And kind.
Let it remind you,
You are not at the mercy of the world around you.
You have an anchor,
A choice,
A way home.
Thank you for breathing with me today.
Namaste.
