My name is Jenny and today I'm gonna be guiding you through five minutes of grounding breathwork.
You can do this anywhere,
Anytime,
To take that moment to use the power of your breath to bring things down a little.
So let's go.
Start by landing in whatever space you're in.
Feel the earth underneath you and let her support you.
Shoulders are relaxed,
Face is soft.
Take a deep breath in.
Let it go with a sigh.
Breathe in.
Belly,
Ribs,
Feel the heart.
Let it go.
Breathe in.
3,
2,
1.
Hold your breath.
2,
1.
Breathe out.
3,
2.
Hold at the bottom for 4,
3.
This is your box breath.
Repeat.
Breathe in.
2,
1.
And hold.
Easy.
Breathe out.
Pause at the bottom for 4.
Now you got it.
Flow with it.
Breathe in.
Hold.
Body is relaxed as you hold.
Let it go.
Hold at the bottom for 4.
Let your breath come in and warm the body.
Breathe in.
Hold and pause.
Fully receive your breath.
Breathe in.
Hold at the top.
Take a top up inhale through the nose and then let it go with a sigh.
We'll do that again.
Breathe in.
Top it up with an inhale through the nose.
Let it go.
Really sigh it out.
Let it go.
Let it ground.
Let's take 2 more.
Big slow deep inhale.
Hold at the top.
Top it up.
And then clear it.
Feel your body clearing as you clear your breath.
One more time.
Deep breath in.
Hold and pause.
Top it up.
Hold.
Slowly let go.
Take an inhale and pause.
Breathe in.
Hold your breath.
Can you soften everything around the edges?
Can you relax the outline of your body,
Your face as you hold your breath?
Knowing that whilst you have the freedom to breathe at any time,
You have plenty of oxygen in your body and you are safe to sit with the discomfort for 4,
3,
2,
1.
Clear it out if you haven't already.
Breathe in.
Let it go.
One more.
Inhale.
Let it go.
One more breath retention.
Breathe in.
Receive every bit of breath possible.
Holding your breath at the top.
Find come back at breath retention.
Hold.
Noticing discomfort if it's there and letting it be there.
You are steady in discomfort.
You are strong.
You are easy.
You are safe.
3,
2,
Slowly breathe out.
Hold your breath at the bottom of your exhale for 5.
It's okay if this feels a little comfortable.
Uncomfortable.
3,
2,
1.
Inhale.
And exhale clear.
3 sighs.
Breathe in.
Release.
Breathe in.
And let it go.
Taking a final moment.
Just sit with yourself,
Your breath,
Your body and just notice how you are.
Not needing to force any sensation away.
Just trusting you are steady enough to let it all in.
Thank you for practicing.
Always come back to your breath.
