Inner Peace
This session explores how mindful breathing activates the brain’s natural reward system, promoting relaxation and emotional balance. Drawing from scientific research, we’ll practice techniques that reduce stress, lower cortisol levels, and increase feel-good neurotransmitters like dopamine and serotonin. Through slow, intentional breaths, you’ll learn how to shift your body into a calm, restorative state. Each breath is a step toward breaking old patterns and cultivating inner peace
Transcript
Welcome,
Everyone.
Today,
We'll explore how mindful breathing can help us engage the brain's reward system,
A system we may have relied on for substances in the past.
Starting in the 1970s,
Dr.
Herbert Benson at Harvard Medical School studied the relaxation response,
Finding that deep breathing lowers blood pressure,
Reduces cortisol,
Stress hormone,
And activates the rest and digest system,
Which helps the body enter a calm state.
This groundbreaking work showed that breathing techniques could be as effective as medication in reducing stress and anxiety.
More recently,
In the early 2000s,
Dr.
Gerber and Dr.
Brown built on this research,
Showing that breathing practices increase oxygen flow and release neurotransmitters like dopamine and serotonin.
These are the same feel-good chemicals linked to the brain's reward system.
Dr.
Herbermann at Stanford has since shown that slower,
Controlled breathing,
Especially with extended exhales,
Can trigger the brain's pathways for calm and reward,
Reducing anxiety and boosting mood naturally.
So as we move through today's breathing techniques,
Know that each breath is a step towards reprogramming the brain to find peace and reward naturally,
Helping us break away from old patterns of addiction.
So begin by settling into a comfortable position,
Sitting or lying down,
And close your eyes,
Soften your gaze,
Take a deep breath in and exhale slowly,
Letting go of any tension.
Allow yourself to arrive fully in this moment.
Let's start by simply noticing the breath as it is.
No need to change anything.
Let's observe each inhale and each exhale.
And with each inhale,
Notice the sensation of the air entering.
And with each exhale,
Feel any stress leaving your body.
Now let's try some box breathing to bring even more focus.
So continue to breathe,
Just naturally.
We showed shows that this technique slows the heart rate,
Lowers blood pressure,
And activates the parasympathetic nervous system to help the body relax and reduce stress.
So let's begin.
Inhale through your nose for four counts.
One,
Two,
Three,
Four.
Hold your breath for four.
One,
Two,
Three,
Four.
Exhale through your mouth for four.
One,
Two,
Three,
Four.
And hold again for four.
One,
Two,
Three,
Four.
Let's repeat.
Inhale through your nose for four.
Two,
Three,
Four.
Hold your breath for four.
Two,
Three,
Four.
Exhale through your mouth for four.
Two,
Three,
Four.
And hold again for two,
Three,
Four.
And now continue at your own pace.
Let each pause between breaths be a moment of calm.
And feel the steadiness with each round,
Knowing that this rhythm is grounding you.
So just continue.
Four,
Four,
Four,
Four.
Inhale,
Hold.
Exhale,
Hold.
Okay.
Now just breathe naturally.
Nice and steady.
Now diaphragmatic belly breathing.
Now you can do this or place one hand on your belly or the other on your chest.
This technique is known as belly breathing and it connects us deeply with the breath,
Activating the body's natural rest and digest response.
So you can place your hand on your belly,
One on your belly and one on your chest if you want.
And as you inhale,
Feel your belly rise like a soft balloon filling with air.
That's it.
And as you exhale,
Let it fall gently,
Releasing any tension.
So inhale,
Feel the belly rise like a soft balloon filling with air.
And as you exhale,
Let it fall gently,
Releasing any tension.
So just continue to do that on your own.
Belly breathing improves oxygen flow to our organs,
Reduces cortisol levels,
The stress hormone and relaxes the muscles.
As you do that,
You can imagine each breath as a soothing wave,
Bringing calm to every part of your body.
A couple more rounds.
Feel that balloon and then gently release.
Well done,
Well done everyone.
So just breathe naturally.
So in and out naturally.
So let's move to breathing for deep calm,
4-7-8.
So 4-7-8 breathing,
A technique that brings calm to the body and mind by promoting balance in the brain's neurotransmitters and encouraging deep relaxation.
So I'll just talk it through before,
So just breathe gently.
So we'll inhale gently through the nose for a count of 4,
We'll hold the breath for 7 and then we'll exhale slowly and fully through our mouth for 8.
So with me,
Inhale gently through your nose for a count of 4.
So that's 2,
3,
4,
Hold the breath for 7,
3,
4,
5,
6,
7,
And exhale slowly and fully through your mouth for 8.
3,
4,
5,
6,
7,
8.
Inhale for 4,
2,
3,
4,
Hold the breath for 7,
3,
4,
5,
6,
7,
Exhale slowly through the mouth for 8.
So 4,
5,
6,
7,
8.
And now continue on your own.
Inhale for 4,
Hold the breath for 7,
And exhale slowly through the mouth for 8.
Just do a couple of rounds.
Feel your body softening and letting go.
That's how each breath brings more stillness.
As you're sinking deeper into a peaceful,
Grounded state.
OK,
One more round.
Inhale gently through your nose for a count of 4.
So that's 2,
3,
4,
Hold the breath for 7,
3,
4,
5,
6,
7,
Exhale slowly and fully through your mouth for 8.
4,
5,
6,
7,
8.
And that's it.
And then just rest.
Gently breathe.
Don't worry if the count's all over.
It doesn't matter.
It's just about doing it.
That's all it is.
Well done.
Just gently rest there.
Inhale.
OK,
Now let's move on to coherent breathing.
By matching the length of our inhales and exhales,
We help synchronise the heart and lungs,
Creating balance and reducing stress.
So as you breathe gently,
I will explain how this breathing goes,
But just continue to breathe.
Inhale through the nose for 5,
And exhale through the nose for 5.
Inhale through the nose for 5,
Exhale through the nose for 5.
So now everyone join in with me.
Inhale through the nose for 5,
2,
3,
4,
5,
Exhale through the nose for 5,
2,
3,
4,
5.
Inhale through the nose for 5,
2,
3,
4,
5,
Exhale through the nose for 5,
2,
3,
4,
5.
And on your own,
Gently on your own.
Inhale for 5,
Exhale for 5.
Just through the nose.
And then as you continue to do this,
Feel this steady rhythm connecting you to a deep,
Calming flow.
Coherent breathing has been shown to increase heart variability,
A mark of resilience and stress reduction,
Bringing both the mind and body to a place of calm.
OK,
One more round.
Inhale through the nose for 5,
2,
3,
4,
5,
Exhale through the nose for 5,
2,
3,
4,
5.
OK,
Well done.
Just rest.
Gently breathe in and out.
That's it,
Just calm,
Just calm.
OK,
And the final breathing technique today is heart-centred breathing.
Now this is up to you.
If you want to put your hands over your heart,
Please do,
And if not,
It's not a problem.
Those ones that do,
Place your hands over your heart,
Letting the warmth of your hands connect you to this area.
This is heart-centred breathing,
Which has been shown to relax oxytocin,
Known as the compassion hormone.
This hormone promotes feelings of warmth,
Connection and reduces stress.
So,
With me.
With each inhale,
Imagine a warm light filling your heart.
Inhale,
Inhale.
And now,
With each exhale,
Let this light expand outward,
Filling your body with warmth and peace.
So,
With each inhale,
Imagine a warm light filling your heart.
And with each exhale,
Let this light expand outward,
Filling your body with peace and warmth.
So now,
In your own time,
Continue.
Just try and do the exhale just a bit longer.
Inhale,
But continue naturally as you go along.
So,
Visualise this light growing brighter,
Spreading through every part of you.
Feel a gentle,
Steady calm moving through you,
Bringing a sense of connection and openness.
So,
Let's continue together.
With each inhale,
Imagine a warm light filling your heart.
And with each exhale,
Let this light expand outward to everyone in the world,
To the universe.
Let it go,
Filling your body with peace and warmth.
So,
With each inhale,
Imagine a warm light filling your heart.
And with each exhale,
Let this light expand outward,
Filling your body with peace and warmth.
Okay,
Now rest.
Gently breathe in and out.
In and out.
That's it.
So,
As we finish this breathing journey,
Take a moment to acknowledge yourself for showing up today,
By dedicating this time to breathe and be present.
You are actively choosing calm and balance.
Allow yourself to rest in this peacefulness,
Recognising that each breath is a gift you've given yourself.
Build a natural reward of this calm state,
Knowing you have created it from within.
So,
Silently repeat to yourself,
I really mean this.
I am calm.
I am grounded.
I am at peace.
And when you're ready,
Gently move your fingers and toes,
Bringing awareness back to the room.
Open your eyes softly,
Carrying this sense of calm and self-appreciation with you as you go forward.
Know that this peace is always available to you,
Simply by returning to the breath.
