Hello,
I'm Lu.
Let's do some straw breathing together.
Straw breathing is a simple technique that encourages you to slow down your exhale.
It's especially good for moments of nervousness,
Overthinking or overwhelm.
It supports the body by bringing you down from fight or flight into your window of tolerance.
So before we start,
Let's find ourselves becoming aware of how our breath is currently.
So get yourself into a comfortable position.
Plant your feet if you're able.
See if you can get some length in your spine.
If you like,
You can place one hand on your stomach and a hand on your chest and just begin to notice.
Without correction,
Without criticism,
Just observe your breathing.
Are you breathing through your nose?
Your mouth?
Is your breathing rapid?
Slow?
Is there movement in the stomach as you inhale?
What about in your chest?
If you can,
Take an inhale through the nose.
If not,
Just inhale in whichever way feels right for you.
And as you do so,
Just give yourself permission to allow the breath in.
Don't force it.
Don't overdo it.
Just offer your body permission to inhale deeply.
Trust that it's safe to do so.
Then let it go through the mouth.
Let's do that again.
This time when we exhale,
We'll make it focused and slow as if breathing through a straw.
Allow your body to take in a full breath in through the nose.
And exhale out the mouth nice and slow.
Let's take another inhale through the nose.
This time,
See if you can feel some expansion in your chest,
In your tummy.
And let out a controlled,
Extended exhale through the mouth.
See how that feels for you.
Trust that it's safe to do so.
Trusting in your body's wisdom.
It shouldn't be painful,
Maybe uncomfortable if it's new,
But not painful.
Again,
Let's inhale through the nose and slowly exhale out the mouth.
Inhale through the nose.
Feeling that expansion within the chest.
See if you can drop the breath into the belly and slowly let it out through the mouth.
Inhale through the nose.
Feeling the hands float up as the air moves through the body.
And exhale through the mouth.
Feeling the hands sink as the air leaves the lungs.
Inhale.
Easefully reminding your body it's okay to have this moment of calm.
And exhale slowly out the mouth.
Inhale.
And exhale.
Inhale through the nose.
And now,
A nice extended exhale through the mouth.
Inhale through the nose.
See if you can feel the sensation of the air as it moves through your nostrils,
Perhaps even down the back of your throat,
And offer yourself a nice extended exhale slowly out the mouth.
On this next inhale,
See where you might be holding any tension in your body.
The forehead,
The jaw,
The neck and shoulders.
Offer it your breath.
And just see if you can release it on your exhale,
Nice and slow.
Inhale through the nose,
Allowing the breath to fill your lungs.
And slowly release through the mouth.
Inhale through the nose,
Observing any tension you might hold in your chest,
Back,
Stomach,
Hips.
Offer your breath and let it go on the exhale.
Exhale,
Releasing any tension.
Good,
Do two more.
Inhale through the nose.
Offer your body breath,
Exhale through the mouth.
Last one,
Inhale through the nose,
Inviting in gratitude,
Forgiving your body intentional breath.
And exhale slowly out the mouth,
Releasing any last bits of tension you can.
Well done,
Give yourself a big hug,
You did great.
As you go,
Remember you can always return to the breath in the face of overwhelm.
The lungs are our nervous system's very own reset button.
Bye.
