Today,
We'll be working with a simple breathing practice that gradually lengthens your exhalations.
This helps to calm your nervous system,
Settle your mind,
And ease some of the physical effects of stress in your body.
So take a moment to settle into a position that feels comfortable for you,
Whether seated,
Standing,
Or lying down.
Simply allow your body to be supported as it is.
And if it feels comfortable,
Soften your eyes or gently close them.
Before we begin,
Remember that everybody breathes differently.
Everyone's lung capacity is unique.
So these counts are only a guide.
If at any point your breath begins to feel strained,
Shorten the count,
Soften any effort,
Or you can always return to your natural breath.
The aim is never to force your body,
But simply to encourage your nervous system to feel safe enough to soften.
Using the breath is one of the most effective ways to calm the stress response in the body.
Longer,
Slower exhalations send signals of safety through your nervous system,
Helping your body to shift out of stress mode and into a calmer,
Steadier state.
So let's explore this together now.
Sink with gravity a little more,
Relaxing from head to toe.
Letting gravity take the weight of your jaw,
Your shoulders and anywhere else in your body that you might be noticing a little tightness or tension today.
And now move your awareness to your breath,
Simply noticing your natural pace,
Feeling the breath arrive and leave.
Notice where you feel your breath,
The chest,
The ribs,
Maybe your belly.
Sit with your breath a little longer,
Just following it in and out.
We're going to start with a count of four,
In and out.
And I'm going to slowly extend the count of your exhalation by one.
And then I'm going to let you carry on at your own pace.
So let's do the first round together.
Exhale all the air out of your body and breathe in,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four,
Five.
In,
Two,
Three,
Four.
Out,
Two,
Three,
Four,
Five,
Six.
And then let the count go.
Settle your breath again.
And when you're ready to start again,
Move into it at your own pace,
Counting in for four and out for four.
And then out for five and eventually six.
Take your time.
Let your shoulders soften.
Calm and relax your jaw.
Keep going.
If you finished this round,
Just starting again.
There's no rush.
Once you finish,
Allow your breath to return to its natural rhythm.
No effort,
No control.
Simply noticing how you feel.
Allow whatever comes up to be.
And remember that once you're familiar with this technique,
You can use it anytime,
At your desk,
In the car,
Before sleep,
In the middle of a busy day.
Even a few slower exhalations can help to interrupt the stress response and support your nervous system in returning towards balance.
Take a nice deep breath in now.
Let it go with a sigh.
And when you're ready,
Gently bring some movement back into your body,
Having a little wiggle and a stretch if that feels nice for you.
And step back into the rest of your day or your evening.
Thank you for allowing me to guide you.
