My name is Jenny and today I'm going to be guiding you through a breathwork practice called flow breathing.
This is a beautifully simple but beautifully powerful practice that you can weave into your day to day.
And by weaving this practice into your routine,
You may notice an increased sense of calm.
You may notice better control of the breath,
Not just now but throughout your day to day.
You may notice you feel more grounded and steady generally,
Can be beautiful for the nervous system.
And you may just feel like you can breathe a little freer and deeper and just experience life a little fuller.
So let's go.
Find a comfortable position,
You could sit,
You can lie down,
Choice is yours.
And bring your eyes gently down to a close,
Perhaps with the gaze eyes shut,
Gently softening between the eyebrows.
Take a few moments to let the body relax,
Muscles of the face maybe get softer,
The shoulders,
Body just lands.
And keep tuning into the body as we go.
So how relaxed can I make the body as I breathe today?
And start to focus on your breath.
Not trying to control or shift or alter yet,
But just notice it.
Notice what sensations are present in the body,
In your emotional sphere,
Energetically as you breathe.
And then over the next eight minutes,
As lightly and as gently as you can,
When you breathe in,
You'll count to three,
Two,
One.
And when you breathe out gently,
You breathe out for six,
Five,
Four.
And it's that simple.
In through the nose,
Lightly if you can for three.
Out through the nose or mouth,
Out for six.
And keep going with this.
See if you can set a quality of your breath.
It's like water just gently coming in,
There's no big gasps.
And every breath out is like water gently trickling or flowing out.
It's not a big push,
It's control of the breath.
Keep going,
In for three,
Gently out for six.
It is okay for a little hard work to be present.
No more than six out of ten effort,
But it's okay for slightly uncomfortable sensations to be there.
It's just sensation.
Into sensation.
And if this feels kind of easy,
You could try breathing in for four,
Letting go of the breath gently for eight,
Or even five and ten.
Use the next few minutes in your own time to play.
And how steady can I flow my breath?
I'll let you know when the time is up.
Relax into sensation.
Notice what sensations are present now in your body.
Has your breath shifted any sensation?
How are you feeling?
Take a gentle breath in through the nose.
Suspend the breath.
Top it up with a sniff.
And let it go with a gentle sigh.
And just come back to an easy,
Relaxed breath pace.
Still noticing body,
Still noticing how you feel.
And I invite you to keep coming back to this practice.
The more we can drill it like a discipline,
The more we can get our body used to,
I'm slow,
I'm gentle.
The more I am in control of my breath,
The more we can expand the possibilities of where our breath can take us.
Thank you so much for joining,
And I'll catch you on the mat soon.
