Hello and welcome to this simple Easy breathing reset.
It's something you can use any time your mind is beginning to get a little bit frazzled.
And busy.
It's gentle.
It's simple.
And it's not even a breathing technique.
It's a gentle reminder of how we breathe when we are feeling relaxed.
And calm.
And when we breathe in this way,
Our entire nervous system resets.
And we feel more peaceful.
Com.
Grounded.
Centered and steady.
So to begin,
I invite you to bring your shoulders all the way up to your ears.
Roll them back and let them drop.
One more time,
Bring your shoulders all the way up to your ears.
Roll them back and let them drop.
Just notice that that in itself begins to feel a little bit looser.
And then check how you're sitting.
You might be sitting on a chair.
On the floor Or you may even be lying down,
Perhaps on your bed.
Any of these is perfect.
If you decide to lie down on your bed,
I invite you to make sure you don't have a pillow underneath your head so that your spine is lovely and straight.
Not rigid,
Just gently.
Strength.
And if you're sitting on a chair.
Allow your feet to be comfortably on the floor.
And your spine to lengthen naturally.
And if you're sitting on the floor,
You might want to have a pillow underneath your bottom so that your hips are slightly higher than your knees.
So whichever position you're in,
Just notice and rearrange yourself.
This is not a big deal.
It's about being comfortable.
And then begin to let the air flow in through your nose.
Deeply into your belly.
And out through your mouth.
In through your nose.
Deep into your belly.
And that's real matter.
You might want to put one hand on your chest.
And one hand on your belly.
And it's your belly that you want to expand.
If you can,
See how still you can keep this hand that's on your chest.
Because many times when we're feeling overwhelmed.
.
.
Or worried.
Or stressed,
We breathe from here in our chest.
So we're doing something different.
We're bringing the air down deep into the belly.
The belly expands like a balloon on the inhale.
And let the air fall out of your mouth.
So we've got relaxed shoulders.
Our head is feeling comfortable.
On our neck.
We're sitting in a position that feels easy and relaxed.
We're beginning to breathe in through the nose.
Deeply into the belly.
Ah,
I know it through the mouth.
You might want to make an ah sound like I did.
It helps the whole system to relax.
So continue to breathe in this way and I'm going to add a few extra little details.
That will make the breath even more beneficial for you.
And it's super simple to learn.
It's very comfortable.
It's the kind of breathing that we do as babies.
If you watch a baby breathe,
You'll notice they breathe from their belly and not from their chest.
Breathing from the chest is a learnt behaviour.
It's something we do to try to protect ourselves when we get scared and then we lose or forget the ability to breathe from our belly.
So what we're doing is just gently reminding the system.
Of how to breathe in a way that's optimal.
In a way that's relaxing.
And keeps us feeling grounded.
And scented.
And calm.
So breathe in through your nose.
Deeply into your belly and out through your mouth.
Into your nose.
Deep into your belly and let the air fall out of your mouth.
Now,
You don't need to match my speed.
We're just breathing in a way that feels comfortable to you.
So there's nothing to do.
There's no technique that you need to master in order for this to work beautifully for you.
Breathing in through the nose.
Deeply into the belly.
The belly expands like a balloon on the inhale and then just let that air go.
Nice and gentle.
Easy and effortless.
Shoulders relax.
Head comfortable.
Spine nice and straight,
Not rigid.
Feel that air flow.
Your shoulders to stay down.
Belly expanding.
And then relax.
That's right.
Nice and easy.
And stay out of your mind,
Stay out of your thinking and bring your awareness to your breath.
So that you're actually following what you're doing.
So you're not thinking about your shopping lists or your things that you're going to do later on in the day.
All of your awareness is devoted.
To your breath.
In through the nose.
That's just math.
Let your jaw really relax on the exhale.
That's it.
Let your jaw relax.
And as you breathe in through your nose,
Allow your tongue to rest just behind your teeth on the inhale.
And then let your jaw and your tongue drop.
The exhale.
So remember your awareness is still on your belly.
You're keeping your chest as still as you can,
So the air is flowing all the way down.
Into your belly on the inhale.
Ah.
Then allow your breaths to be velvety smooth.
No bumps or speed bumps or wrinkles or crinkles in the breath.
It's just nice.
There's no kind of sharp edges.
It's really smooth and cyclical.
Kind of let this beautiful curve in And out.
In.
And out.
And the transitions between the inhales and the exhales are lovely and seamless.
The inhale just smoothly overflows into the exhale.
And the exhale smoothly transitions back into the inhale.
All the time being aware of your belly.
Super simple.
That's right,
You've got this,
Staying out of your thinking,
There's no agenda,
There's nothing to fix.
There's just a bringing the awareness to the breath and the belly.
With each breath you might allow your belly to fill.
Little bit more a couple of percent more so that incrementally over the breaths of this breathing session you're noticing your belly is filling with air more and more until you are filling your belly completely on the inhale.
And your belly is really stretched as far as you could make it go without it being uncomfortable.
And then just letting that air go.
Ah.
Nothing to fix.
Nothing to change.
Just smooth.
Effortless breaths.
No rush.
Just beautiful,
Smooth.
Notice how you're beginning to feel a little bit more replenished.
When you breathe in this way,
Breathing is much more rich and deeply satisfying when we're breathing from the belly than from the chest.
And although it's not the actual premise of this particular video,
It also helps to smooth out your thinking.
It calms your amygdala.
And allows your system to settle.
So I've got some audios that you can go and check out,
Some tracks if you want to go and find out more.
For now,
We're just noticing our breath.
Keeping it beautiful,
Smooth.
In through the nose.
And out through the mouth No rushing.
Nothing to fix.
No agenda.
And as you tune in,
Notice how your body is beginning to feel calmer.
All on its own.
It's like a snow globe.
I have a snow globe here to demonstrate.
When we're stressed,
A snow globe is like this.
And sometimes we don't know why it stays all shaken up.
Imagine that breathing this way is rather than keeping all of your awareness in the snow globe,
Bring your awareness down into your belly.
And as you do so,
The snow globe settles all by itself.
Your mind settles all by itself in a similar way when you bring your awareness.
Into your breath.
As you're bringing your land as high.
Down into your belly.
Your mind begins to settle all by itself.
Like that snow globe.
Notice for yourself.
Keep that breath flowing.
Check that your shoulders are still relaxed.
Your spine is still nice and straight.
You're not leaning forward.
You're not leaning backward.
You're just nice and straight unless you're lying down.
And as I said,
Then you want to have a nice straight spine,
No pillow.
Enjoy the feeling of the air flowing into your lungs.
Ah.
Nice and easy.
Smooth and effortless.
Nothing to fix.
No agenda.
Just a softening.
And the settling of your system.
And you might notice as it begins to feel more relaxed in your body that a gentle smile begins to form on your lips.
This is the icing on the cake.
As you smile you help your system to feel even safer.
Which allows your breathing to support you even more.
It's like the wiring works both ways.
When we're happy and relaxed,
We smile.
And when we smile we begin to feel more happy and relaxed so if you would like to add the smile Try it out.
See how it feels for you.
Now this is something you can do anytime you like.
If you're out in public and you want to help your body feel more settled.
You can choose to breathe in and out through your nose if you wish.
It can feel less obvious if you want to be subtle.
And you're with other people.
If you're on your own,
The most benefit is when you breathe into your nose.
Ah,
And out through your mouth.
Even with that sigh,
You release a lot of.
.
.
Emotion and stress through your breath.
And your system calms even more quickly for you.
If you have a cold or your nose is blocked,
You can breathe in and out through your mouth.
So you can adapt this any way you like to support you the best.
The important thing is to fill your belly.
With air.
Rather than your chest.
Bring the air down deep.
And if you notice you've wandered off into your thinking,
Oh,
What am I going to be doing later on this afternoon or evening or morning?
Just gently notice and bring your awareness back to your nostrils.
Feel the cool air as it rushes into your nose and your breath.
Reaching your belly and your belly expanding on the inhale.
And ah,
Relaxing on the exhale.
And sometimes I'm asked,
How often should we do this?
I invite you to begin to be curious about when your body is letting you know it's feeling overwhelmed.
And any time you begin to notice that unsettled feeling.
I invite you to just even have a few breaths in through the nose,
Deeply into your belly.
And that's real math.
And then on top of those little Emergency fixes,
When you would just like to feel a bit more calm and centred.
You might choose to breathe like this for a few minutes in the morning.
A few minutes in the afternoon perhaps.
And a few minutes before going to bed.
That is going to be the optimal.
And what happens is that you begin to notice if you really are curious.
But it begins to feel better.
More enjoyable.
And that you feel more you when you breathe like this.
And then it might be something that becomes a habit.
Ah.
The more you breathe like this,
The more comfortable it begins to feel because it is the way you were breathing when you first entered this world.
So as I said,
I'm not teaching you anything new.
This is not a breathing technique.
It is a reminder.
Of how to breathe in a way that is most beneficial for you to feel calm,
Centered,
Grounded.
And happy.
I hope you found this helpful.
I invite you to play with it.
You can tweak it and make it absolutely your own.
You cannot get this wrong.
And the more you do it,
The more your body will begin to notice how much it enjoys the settled feeling.
And the more natural and easy.
It will become.
I have a course about becoming less overwhelmed,
Moving from frazzled to free.
It's an audio course that you might like to explore if you found this beneficial.
And it'll give you even more fun things that you can do to help your system to settle so that you get to feel like you.
But on a really good day.
Thank you for joining me for this breathing practice today.
And remember you can come back to this anytime you like.
And you can either do it for a few minutes.
You can do a longer session like this one.
Or you can just tape.
Three or four deep breaths into your belly.
Feel your belly swelling on the inhale.
Let the ah-ha fall out of your mouth on the exhale with your jaw relaxed.
Anytime you want a teeny weeny reset as well so it's very very adaptable And in the meantime,
I wish you a very lovely morning,
Afternoon.
Evening.
All night.
