This is a short breathwork practice for you if you are short on time,
If you need to reset yourself,
Maybe you need a little bit of a pick-me-up,
Whatever it is that you need from this practice I hope that you find it here.
Taking a moment to just settle into whatever space you are sitting in or lying in and gently closing down your eyes,
Placing a hand on your belly and maybe a hand on your heart if that feels comfortable and we're just gonna start by taking three cleansing breaths in through the nose and out through the mouth and as you inhale focusing on expanding the belly and as you exhale just focusing on pushing the air out through pursed lips so that it makes a sound like this and let's take three breaths in together,
Inhale expanding the belly and exhale and exhale and exhale and now just letting your breath return to a normal pace,
We're going to be breathing coherently for a short amount of time and this means we're going to be slowing down the inhale and slowing down the exhale so that they are at even pace with one another,
We will be breathing in for four counts and we will be breathing out for four counts,
We'll be breathing in and out through the nose and by slowing down the breathing in this way we also slow down the heart rate so if you are feeling stressed,
If you are feeling anxious,
If you can feel that your heart rate is high and your breathing is rapid this is the perfect practice for you to do just to reset and start over again,
So just taking a moment to prepare remembering we're going to be breathing in and out through the nose,
If you want to place a hand on your belly and feel that expansion on the inhale,
Expanding your belly as you breathe in then you can do so and as you exhale you're not forcing the air out you're just letting the air fall naturally from the body ok we're going to get started,
I'm going to count you in and let's go,
Breathing in 2,
3,
4 and out 2,
3,
4,
Breathing in 2,
3,
4 and out 2,
3,
4 breathing in 2,
3,
4 and out 2,
3,
4 breathing in 2,
3,
4 and out 2,
3,
4 breathing in 2,
3,
4 and out 2,
3,
4 breathing in 2,
3,
4 and out 3,
4 breathing in 2,
3,
4 and out 3,
4 breathing in 2,
3,
4 and out 2,
3,
4 2 more rounds 2,
3,
4 and out 2,
3,
4 last 1,
2,
3,
4 and out 2,
3,
4 and just let your breathing return to normal and just noticing how the body is feeling now in comparison to where you were a few minutes ago noticing if your breathing has softened,
Slowed and deepened and noticing if your heart rate has slowed down if you find that you can just go a little bit deeper you can extend those counts for a count of 5 or a count of 6 just making sure that you keep the inhales and the exhales of equal length this is a beautiful practice to use whenever you need to just switch things around whenever you need to recalibrate,
Decompress,
Reset the body you can use it at any time of day or night keep it in your back pocket for those moments where you need a little bit of support thank you for breathing with me today my name is Kat Stott from The Physical Evolution and I hope that you have a wonderful day further go gently
