Find position.
That chose not to.
And comfortable feeling.
If it feels right.
Then it is fine.
And I was fine to be straight.
Yep,
A lot.
And if you haven't already.
Gently close your eyes.
Or soften your gaze.
Take it deep.
Steady brushing.
And actually slowly breathe out.
Allow yourself.
To settle into this moment.
Just breathe it.
And becoming aware.
Allow me to guide you through.
Pre-settling birth.
To with me.
Breathing in slowly.
Hatchet and deeply through the nose.
And breathing out through the mouth.
Allowing the first breath to tell the body it no longer needs to rush.
Excellent.
Okay again,
Breathing in.
.
.
And breathing out slowly.
Letting the shoulders soften.
And the jaws start to release.
OK,
Excellent.
Now one more gentle breath in.
That's it.
Followed by a long.
.
.
Unhurried breath out.
That's it.
Allowing yourself to arrive complete.
Now let the breath return to its natural rhythm.
Nothing to force.
Nothing to it,
Please.
Simply breathe.
Breathing in.
Breathing out.
Creeping in.
Freaking out.
Stress is not a weakness.
And it is not something we are imagining.
Stress is a real response within the body and mind.
It's designed to protect us.
And help us deal with pressure,
Difficulty,
Or danger.
When the brain senses a threat,
The body moves into a natural fight or flight response.
Stress hormones such as adrenaline and cortisol released.
The heart might begin to beat faster.
The breath becomes quicker and shallower.
Muscles tighten.
And the mind becomes focused on one thing.
How do I escape this feeling?
Time.
This response can be helpful.
It gives us the energy and awareness to respond to danger.
Or when the body remains in this state for too long.
It can leave us feeling anxious.
Irritable.
Overwhelmed.
And exhausted.
It can disturb our sleep.
Cloud our thinking.
And make it more difficult to make calm decisions.
And sensible decisions.
The World Health Organization also warned.
That long-term stress may make us more likely to turn to alcohol.
Chalks.
Or other harmful behaviors.
It's a way of coping.
Courtesan itself is not the enemy.
It is a natural.
An important hormone that helps regulate our energy.
Alertness.
And response to pressure.
The problem begins when the body remains on high alert.
But it continues to behave as though the danger has never passed.
And forget how to settle again.
This is why the breath can be so powerful.
Let's experience that now.
To live me.
Take a slow Pressing through the nose.
That's it.
And allow a longer,
Gentler breath out through the mouth.
Excellent.
Breaching in.
Breaching out.
Just for a moment.
What begins to happen within the body.
When we slow the press.
Click 3D Outlook.
We begin telling the body.
You're safe enough to suffer.
The heart can begin to steady.
The muscles can begin to release.
The part of our nervous system responsible for rest.
And N'Kavru can begin to take over.
Research shows it's slow.
Control breathing.
Can't help but use anxiety.
To calm the body's stress response.
And create the conditions for clearer thinking.
There is also something called the physiological side.
Which is two gentle breaths in through the nose.
Followed by one long breath out through the mouth.
Let's try it out together now.
To with me.
Breathing in through the nose.
That's it.
And then taking the smallest second breath in through the nose and release in one long.
Slow breath through the mouth.
No,
No,
That's it.
Excellent.
This simple breathing pack.
And help the body release some of the pressure it is holding.
For alcoholics and addicts,
His pause can be especially important.
Stress can convince us that we need immediate relief.
It can make an old behaviour feel urgent.
And all escape feel necessary.
Or a temporary feeling seem as though it will last forever.
But a feeling is not an instruction.
A craving is not a demand.
An urgency is not always the truth.
Breathing creates a little space between what we feel.
And what we do.
It gives the body time to settle.
The mind time to clear.
And now it's time to make a better choice.
Stress is not what he's telling us to do,
Ma.
Because slowing down is not giving up.
TomTom.
Slowing down.
What allows the body to settle.
The mind to clear.
And the next right step to become visible.
Let's begin.
With the physiological side.
We've already covered this.
Just a quick reminder for ourselves.
Two gentle inhales through the nose.
Followed by one long exhale through the mouth.
Only breathe as deeply as feels comfortable.
Shared with me.
Take the first breath in through the nose.
Ah,
Cheers.
And a small second breath in through the nose.
And one long slow breath out through the mouth.
Allowing the body to empty naturally.
X.
Okay,
Again.
Breathing in.
A little more breath in.
I'm on long.
Gentle brush out.
Feel the shoulders beginning to drop.
Atmosphere.
And much more.
Breaching in.
Smaller second breath in.
Oh,
Shit.
And slowly breathing out.
Releasing some of the pressure you've been carrying.
Excellent,
Now return to your natural breathing.
And simply notice.
Searching for a dramatic change.
Just be coming away.
Of anything that feels a little softer.
A little quieter.
Or a little less urgent.
Let's now move into a gen tool.
446 Breathing Rhythm Is he breathing in for four?
Posing for photos.
And breathing out for sick.
The pause is always optional.
If holding the breath feels uncomfortable,
Simply breathe in for four and breathe out for six.
And in four and six,
It just feels a bit too long.
Two and three.
But remember,
There is nothing to force.
Okay,
So with me.
Breathing in through the nose.
Two,
Three,
Four,
Gently pausing.
Two,
Three,
Four.
And breathe it out slowly.
Two,
Three,
Four,
Five,
Six.
Excellent.
Again,
Breathing in.
Two,
Three,
Four.
Gently pausing.
Two,
Three,
Four.
I'm breathing out.
Two,
Three,
Four,
Five.
Five,
Six.
Okay,
One more time with me,
Breathing in two.
Or gently pausing.
Two,
Three,
Four.
And a long,
Slow breath out.
Breathe for.
.
.
Five,
Six,
Seven.
Excellent,
Now allow the counting to fall away.
If it feels comfortable,
Continue allowing the out-breath to be slightly longer than the in-breath.
Breathing in gently.
And breathing out slowly.
That's it.
Greetings.
Breathing out.
Slowly.
The inhale receiving the breath.
The X are releasing what no longer needs to be held.
There may still be fault.
There may still be noise around you.
There may still be things waiting to be dealt with.
But they do not need your attention right now.
Your only responsibility in this moment.
Is this prayer.
What do you see now?
And he said so.
Reaching in.
Breaching out.
Whenever stress pulls you into yesterday.
Or fear carries you into tomorrow.
Remember to breathe.
Maybe the physiological breath.
Or 446.
Or maybe just.
.
.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Just returning.
Just breathing.
Breathing in.
Breathing out.
Take a moment to recognise what you've just done.
You notice what was happening within you.
And instead of immediately reacting We pause grieved.
You allowed your body and mind a chance to settle.
This is not weakness,
This is awareness.
And that is courage.
For those of us in recovery.
This is more than a relaxation technique,
It is protection.
We cannot always control what happens around us.
We cannot always control the first thought,
The first feeling.
Or the first wave of fear.
But we can learn to pause before deciding what happens next.
When stress shows up.
You do not have to fight it.
You do not have to run from it.
And you do not have to obey.
Let it become your reminder.
Slow down.
Return to the breath.
And allow this moment to be enough.
You do not have to leave tomorrow today.
When life speeds up.
To slow the breath down.
Breathing in.
Breathing out.
When the mind becomes loud.
Slow the breath down.
Breathing in.
Breathing out.
When stress shows up.
Slow the breath down.
Breathing in.
Breathing out.
Because slowing down is not giving up.
Sometimes slowing down is what allows the body to settle.
A mind to become clear.
And the next right step to become visible.
Your love.
And you are enough.
