Hello there,
And welcome to this quick nervous system reset.
We'll be using two simple breathing techniques to help shift your state.
If you've been feeling stressed,
Stagnant,
Or simply feel like you need a reset,
This will do the trick.
We'll begin with 10 dynamic breaths,
Breathing in and out through the mouth,
Filling all the way up.
And then relaxing and letting go.
At the bottom of the 10th breath,
We'll exhale the air out and hold the breath at the bottom.
Followed by a deep inhale through your nose and a brief hold at the top.
From there,
We'll transition into a slower,
More relaxing progression of breath,
Allowing your mind and body to settle.
You'll be guided every step of the way,
So there's nothing you need to remember or to figure out.
Just relax,
Trust the process,
And pay attention to the way your body feels as you practice all the little shifts that happen.
So let's dive right in.
Find a comfortable seated position and close your eyes.
You can rest your hands on your lap or by your sides.
And we'll begin with our first breath in through the mouth.
First of ten.
In five,
Four,
Three,
Two,
One.
Begin.
Just following my breath here,
In through the mouth,
Filling all the way out,
And relaxing and letting go.
Not pushing the air out,
But simply letting it fall out with your breath.
We're almost there.
This will be 9.
And 10,
Taking your biggest breath you've taken,
Filling all the way up.
And then exhaling and releasing tension and relaxing the breath out and holding at the bottom with no errands.
Listening to the sounds of the music.
And the sensations of your body.
Trusting your ability to hold.
And enjoying the stillness.
We'll take a breath in,
In 3,
2,
1.
Breathing all the way in through the nose,
Filling up.
Holding here at the top now.
And exhaling in 3,
2,
1.
Letting go of any tension.
Now we'll move into seven breaths in through the nose and out through the mouth.
Progressively getting longer and fuller with the inhale.
So breathing in through your nose in 3,
2,
1.
Taking your first breath in,
Filling up.
Letting it go,
Breathing in a little bit longer.
And letting it go.
Again,
Breathing in through the nose,
Extending the inhale,
And then letting it go.
Slowly getting.
.
.
Longer and longer with your inhales.
This is your second last breath.
On your next breath,
Really fill all the way up.
And we'll be holding at the top.
Holding here for about 20 seconds.
Relaxing back into your chair.
Enjoying the oxygenation that comes with this breath.
The relaxation.
And exhaling in 5,
4,
3,
2,
1,
Letting go.
Letting any tension go with that final exhale.
And allowing your breath to return to its natural rhythm.
Noticing the sensations in your body and how your nervous system feels now,
After taking the time to do this practice.
I hope you feel regulated and revitalized.
Take this feeling with you into your day and week ahead.
Thank you for practicing with me.
Namaste.
