Hello and welcome to this breathing exercise.
Coherent breathing is a simple way to reduce stress and calm your mind.
We will do three rounds.
In each round we will extend inhale as well as exhale for one second.
We will start off with a ratio of 4 seconds inhale and 4 seconds exhale.
Lay or sit down and make yourself comfortable.
Close your eyes and relax.
And just focus on your breathing.
In through your nose and out through your mouth.
And whenever you are ready,
Take a big breath in and we will start on the exhale.
In 2,
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Out 2,
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Well done.
Let your breathing return to normal.
Just stay here for a couple of breaths.
Relax.
And whenever you're ready,
We're going to start with round number 2.
We inhale for 5 seconds and we exhale for 5 seconds.
Take a big breath in and we start on the exhale.
In 2,
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Out 2,
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In 2,
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In 2,
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In 2,
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In 2,
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In 2,
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In 2,
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Let your breathing return to normal.
Relax.
And whenever you are ready,
We are going to start with round number 3.
6 seconds inhale and 6 seconds of exhale.
Take a deep breath in and we begin on the exhale.
In 2,
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Out 2,
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Out 2,
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Out 2,
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In 2,
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Out 2,
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In 2,
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Out 2,
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In 2,
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Out 2,
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And return to your normal breath.
I'm inviting you to stay in this moment for a little bit longer.
Feel the relaxation of your body and calmness of your mind.
And if you feel ready,
Just gently start to wiggle your toes,
Move your fingers and slowly come back.
Thanks for breathing with me.
My name is Mark.
I wish you a wonderful day wherever you are.
