Relaxation, And Regulation In A Pinch

This is a short and simple breath work practice, with guided box breathing, designed to help you relax, and regulate your nervous system in times of stress. Because of how short it is, this can be used throughout your day, whenever you need to ground and reset, even on a break at work.

Transcript

Hello and welcome to this guided meditation. My name is Jeremiah Hoft and this is Relaxation and Regulation in a Pinch. Together we're going to calm and soothe the nervous system with our breath and just allow ourselves to return once again to this parasympathetic state that we find ourselves so often out of in this fast paced life that we live. I encourage you to give your full attention to this practice and in that way honor yourself and your needs. You can begin by finding a comfortable seat or perhaps lying down. If you like you can put an eye mask over your eyes as well to encourage that deeper inward journey. We'll begin our practice by taking five conscious breaths through the nose, Filling the belly, Chest and head, Exhaling through the mouth and on the fifth breath we will hold the breath at the top. Following this we'll move into some box breathing for a couple of minutes and once the practice is done I encourage you to just lay down, Relax, Feel into your body and notice the things that have changed and shifted, The tensions that have released and the spaciousness that you have created through this practice. Give yourself even just a few moments of reprieve. So we'll begin by taking a breath in, Filling up the belly, Chest and head, And another one and letting go. Taking a third breath in through the nose, Filling all the way up, Belly, Chest and head, And relaxing and letting go and letting the breath just fall out. Another breath in and letting go. Fifth and final breath in to hold at the top. Breathing in, Holding at the top, Noticing if you're holding any tension, Relaxing your shoulders, Relaxing your throat, Relaxing your belly, About halfway there. And we'll release the breath with a big sigh in five, Four, Three, Two, One. Beautiful, Well done. Now just checking in to notice the spaciousness that you've already created in your body, The peace that you've brought to yourself. We'll begin with our box breath practice, Breathing in through the nose, Filling up for five, Four, Three, Two, One. Hold, Two, Three, Four, Five. Letting go, Two, Three, Four, Five. And hold, Two, Five. Breathing in, Two, Three, Four, Five. Hold, Two, Three, Four, Five. Letting go, Two, Three, Four, Five. And hold, Two, Three, Four, Five. Breathing in, Two, Three, Four, Five. And hold, Two, Three, Four, Five. Letting go, Two, Three, Four, Five. And hold, Two, Three, Four, Five. Breathing in, Two, Three, Four, Five. And letting go, Two, Three, Four, Five. Beautiful. Now just letting your breath take its own course. Observing the natural rise and fall and returning once again to that passive relationship. That relationship of gratitude with your breath. Gratitude for the innate intelligence and life force energy that pumps your heart, Moves the blood through your body, Breathes without you having to do any efforting on your own part. And gratitude for yourself for taking this time out of your day to nourish yourself and to meet your own needs in this moment. Thank you for practicing with me and have a beautiful day.