Welcome.
I'm Jocelyn.
This is the first in a series of breath breaks.
Each breath break is highlighting a different breathing technique aimed at balancing the nervous system.
Bringing the parasympathetic and sympathetic nervous systems into balance within the body.
This first breath is called the physiological breath.
It's a very simple breath.
We're going to do it in rounds.
Inhaling through your nose with two gentle sips in.
Opening your mouth and sighing out.
That's it.
That's the physiological breath.
So we're going to start now.
We'll do a round of nine breaths.
Then we'll take a break.
Do nine more breaths.
Take a break.
And finally nine more breaths.
Here we go.
We're inhaling through the nose and two gentle sips in.
Opening the mouth and sighing out.
Two gentle sips in.
Opening the mouth and sighing out.
Two gentle sips in.
Opening the mouth and sighing out.
In.
And out.
In.
Two gentle sips in through the nose.
And sighing it out.
Two gentle sips in through the nose.
Opening your mouth and sighing out.
Two gentle sips in through the nose.
Opening your mouth and sighing it out.
Two sips in.
And sighing it out.
In.
Two gentle sips in through the nose.
Opening your mouth and sighing it out.
Releasing that now and just allowing your breath to be your own breath.
Not forcing it.
Not controlling it.
Just inhaling and exhaling with your body.
Allowing your body and your breath to breathe you.
And while you're doing that,
On the next round of nine physiological breaths,
While you're taking your sips in and you're sighing them out through your mouth,
Just see if you can pay attention to the breath coming in.
Can you feel the temperature of the breath?
Can you feel it moving in your body where your body is expanding?
And when you sigh it out,
Can you feel the temperature of the breath?
Can you feel where the body is contracting?
Just being present in your body for this next nine rounds of physiological breath.
Here we go.
Breathing with two gentle sips in through the nose.
Opening your mouth and sighing it out.
And exhaling.
Paying attention to where your body is contracting when you exhale.
And when you're inhaling,
Where you're expanding,
Two gentle sips in.
And opening your mouth and sighing it out.
Two gentle sips in.
Exhaling through your mouth.
I feel the temperature most when I inhale with two gentle sips in.
And opening your mouth and sighing out.
This is when I feel the tension releasing,
The contraction,
The release.
Two gentle sips in through the nose.
Opening your mouth and sighing it out.
Two gentle sips in through the nose.
And opening your mouth and sighing it out.
Feeling the tension release,
The contraction of your body.
Two gentle sips in through the nose.
Opening your mouth and sighing it out.
And just back to your natural rhythm of breath for a minute.
Just allowing your body to breathe you as we prepare for the third round of physiological breath.
And this time when you're inhaling and exhaling,
Just allowing your body to breathe you as we prepare for the third round of physiological breath.
And this time when you're inhaling and exhaling,
And this time when you're inhaling and exhaling.
As you're inhaling,
Remembering to feel the breath.
Imagining it going to different parts of your body.
Maybe you're breathing in through into your heart,
Or maybe you're breathing into your belly.
Feeling the temperature of the air in your nostrils.
And as we open the mouth to sigh out,
This time bringing a little sound to it.
It can be a low sound,
A loud sound.
But when we make sound,
We are activating that vagus nerve or massaging it a bit.
So on this third round of physiological breath,
On your exhale,
Allow a little bit of sound to come out on that exhale.
And here we go with the third round of nine physiological breaths.
Inhaling,
Two gentle sips in through your nose.
And exhaling.
Opening your mouth and sighing out with a little sound.
Two gentle sips in through the nose.
Opening your mouth and sighing it out.
Inhaling,
The gentle sips in through the nose.
And exhaling.
Opening your mouth and sighing out with a little bit of sound.
Two gentle sips in through the nose.
Opening your mouth and sighing it out with a little bit of sound on your breath.
Ah.
Two gentle sips in through the nose.
Opening your mouth and sighing it out with sound.
Four more breaths in this cycle.
Inhaling through your nose,
Two gentle sips.
Ah.
Opening your mouth and sighing it out with sound.
On this inhale,
Try to breathe into the heart.
Inhaling,
Two gentle sips in.
Into the heart.
Exhaling with an open mouth and some sound.
Inhaling into the heart with two gentle sips in of air.
Opening your mouth and sighing it out.
And one last time.
Inhaling,
Two gentle sips of air in through the nose.
Imagining it going into the heart.
Opening the mouth and sighing out on a breath.
Ah.
And then coming back to your natural breath.
Your body breathing you.
And just take a moment to feel the energy within and around your body.
Seeing if you feel it might be a tingle,
It might be warmth,
It just might be a sense of calm.
And know that you can come back to this at any time when you need a breath break.
Thank you for joining me today.
