Exhalation Focused Breathing For Relaxation

When we notice feelings of anxiousness, overwhelm, or overstimulation, we can shift the way in which we are breathing to invite in a calmer, inner experience. We can lengthen the exhalation, or letting go aspect of the breath cycle which stimulates the nervous system to switch into a rest and digest mode.

Transcript

This is Janine Tandy and welcome into the practice. Today I'll be offering you a breath practice that is known as down regulating the nervous system or creating a more relaxed inner atmosphere. Being a human being in a human body involves a multitude of experiences and with so much going on in the world that can offer overstimulation, Overwhelm from a macro perspective combined with what might be a lot going on in terms of content in our inner lives and our relational experiences, We need an opportunity to cultivate experiences of rest and digest. So let's begin. Take a couple of moments to come into a seat that feels comfortable for you. That might be a seated shape with some support, You could be at your desk, You also could be lying down if that's what feels more appropriate for your needs right now. The important thing is that you feel held and relaxed. The more our body feels supported the more we can feel open to these practices and allow them to have different opportunity to land. So let's begin with a few purposeful breaths. Just noticing the experience of the body breathing. You might notice temperature or texture as the air moves in through the nose. You might even be aware that there could be a little bit of congestion but just feeling the body breathing as the first doorway into presence. And then with the next cycle of breath we're going to elongate out the exhalation. So perhaps for about twice as long as the inhale. And I invite you to find a cadence that feels good for you and sometimes counting helps. So for instance you could inhale in for a count of four and exhale out for eight. But find a rhythm that feels calm and easy to navigate for you right now. As long as there's no substantial congestion it's best to inhale in through the nose as that's a little bit more calming to the nervous system. And then the exhalation can be either out through the nose or the mouth. Sometimes releasing the breath out through the mouth can be interesting for letting go of tension or rigidity in the jaw. As well as that active sighing is very relaxing as well for our nervous system. So that can be interesting to lean into. Just leaning into the exhalation. When we slow down the breath it quiets down the mind and allows us to rest from other ways of being that might pull us away from presence or feelings of being a little bit more calm and relaxed. So inhaling slowly and a soft generous exhalation. And you're also welcome to place the hands on the belly center if that assists you in connecting into the breath just a little bit more. And if the mouth is closed as you're exhaling out allow for a bit of space between the upper and the lower teeth as that can help make sure that we're not tightening in the jaw or causing any tension. Nice lingering long exhalations. Let's take three more breaths in this way. And after that third exhalation coming back into a natural rhythm of breath for you. And taking a couple of moments as well to just notice how you're feeling right now because that's interesting to connect into. Sometimes we can feel a significant shift from the beginning of a practice even a short one to the end. And it's a lovely opportunity to check in one more time with ourselves. Taking a moment to honor yourself for your efforts and your attention. And I thank you so much for practicing with me here today. Take care.