Pause Between Breaths: A Simple Practice To Slow Down

A short breathing practice exploring what happens when you add a gentle two-second pause after each exhale.
Rather than taking bigger or deeper breaths, you'll allow your breathing to become slower, lighter and quieter. The pause creates a little space between breaths and gives you an opportunity to notice how your breathing feels.
A simple practice for taking a few minutes out of your day, settling your breathing and reconnecting with the sensations of the breath.

Transcript

Find yourself a comfortable position, Sitting or lying down. And just let your shoulders drop, Relax. And notice your body resting on the surface beneath you. Soften into your face, Relaxing into the brow, Eye sockets, Jaw. And take a moment just to notice your breathing. Now there's no need to control it. It's enough to be here with it. Now see if you can let the breath feel light. Easy. Like less is needed. Allow the rhythm to soften. Breaths arriving a little slower on their own. Notice the air as it moves through your nose, In and out. Simple. Natural. And now. . . When you breathe out, Let the exhale last just a little longer than the inhale. Smooth, Gentle, Unforced. As if your body knows how to settle itself. And then. . . When you're ready. Staying with the rhythm, At the bottom of each exhale. Just pause for a count of. . . Two, So two beats, Just a gentle pause at the end of each exhale. Just for the next. Minute. Stay with this rhythm for another breath or two. Light, Slow through the nose With an easy longer exhale. And when you're ready, Shut your eyes closed, Opening your eyes. Notice the space around you now, Maybe have a little stretch and then carry this sense of rest into whatever comes next.