Hey there and welcome to this breathing journey.
Before we start,
A quick but super important safety note.
Please do not do this practice while driving,
Standing or in water.
Always make sure you're sitting or laying down in a safe and comfortable space,
Free from any distractions.
So this is a deep breathing exercise designed to calm your mind,
To relax your body and to help you reconnect with yourself.
And here is how it works.
You'll be breathing through your mouth in and out at a slow and steady pace.
Place one hand on your belly and the other hand on your chest.
While you're inhaling,
Focus on filling up your belly entirely,
Then your chest.
Breathe in fully,
Like you're inflating a balloon from the bottom up.
And whenever you exhale,
Let the air leave your body completely.
Make sure there is no pause between exhalation and inhalation.
And please be aware there is no need to force anything.
If at any time you feel dizzy or uncomfortable,
Pause the exercise,
Breathe normally and just take your time.
Your body knows best what it needs,
So always pay attention and listen.
In this exercise you might feel lightheaded and you might experience any tingling in your body.
But that's absolutely fine.
It's basically your blood vessels opening up.
And this is the rhythm.
This is how it works.
Please make sure you focus on full and rhythmic breaths.
And whenever you are ready,
Please take a big breath in and we will start on the exhale.
Just stay in that rhythm.
No pause between exhalation and inhalation.
You've been doing great.
Three more breaths.
Exhale fully and hold your breath.
Gently observe any sensations in your body.
What has changed compared to before?
We're gonna take a big breath in and 5,
4,
3,
2,
1.
Big breath in,
Filling up your belly,
Filling up your chest and hold your breath right at the top.
Once more.
Hold your breath for 5,
4,
3,
2,
1.
Let it go.
Exhale fully and back into that same rhythm.
Filling up your belly,
Filling up your chest and let it go.
Focus on deep rhythmic breath.
You've been doing absolutely great.
Just try and stay in that rhythm.
Perfect.
Two more breaths.
Fill up your belly,
Fill up your chest.
Exhale fully and hold your breath.
Feel how your heartbeat is slowing down.
Feel your blood running through your veins.
This is your moment of relaxation.
We're gonna take a big breath in and 5,
4,
3,
2,
1.
Big breath in,
Fill up your belly,
Fill up your chest and hold your breath at the top.
Exhale in 5,
4,
3,
2,
1.
Let it go.
Exhale fully and back into that same breathing pattern.
Belly,
Chest,
Let it go.
Belly,
Chest,
Let it go.
No pause between exhalation and inhalation.
Inhale deeply and let it go.
You've been doing absolutely great.
Just try and stay in that rhythm.
You are nearly there.
Five more breaths guys,
Give it all you got.
One more big breath in guys.
Exhale fully and hold your breath.
You've been doing absolutely fine.
Just focus towards the inside.
You're falling deeper and deeper into relaxation.
Very,
Very good guys.
Take a big breath in and 5,
4,
3,
2,
1.
Big breath in,
Fill up your belly,
Fill up your chest and hold your breath right at the top.
Perfect.
Let it go in 5,
4,
3,
2,
1.
Exhale fully and return your breath to normal.
Keep your eyes closed and just stay in this moment for a while.
Take a moment to feel deep inside of your body.
Notice the calm,
The stillness,
The space you have just created.
This is your time to relax.
This is your natural state.
Relax.
Pleasant and fully alive.
Observe any sensations in your body.
If you experience tingling in your feet or in your fingers,
That's absolutely fine.
Please remember,
You can come back to this exercise.
Literally any time you need a reset,
A moment of peace or simply to reconnect with yourself.
Thank you so much for going on to this journey with me.
My name is Mark.
Breathe deeply.
Live fully.
And I will catch you in the next session.
Thank you very much.
