Coherent Belly Breathing

This is a foundational practice. Coherent belly breathing helps to balance out the nervous system. When you consciously perform equal lengths of inhales and exhales you help the body to relax fully while engaging the mind. Always good to go back to basics and create a mindful presence for your day.

Transcript

Hello and welcome to this 4x4 Coherent Belly Breathing Practice. This practice is designed to help balance out your nervous system. When you consciously perform equal lengths of inhales and exhales, You help relax the body while fully engaging the mind. This makes it an excellent practice before a big exam or presentation. It's really great for finding focus when your thoughts feel really scattered and it helps quiet the mind in moments of stress. As we work through this practice, I want you to get in the habit of guiding your breath deep into your abdomen. If it's helpful, You can place one hand on your belly and one hand over your chest. As you inhale, The hand that's on your belly should float out as the belly expands and then contract back in naturally on the exhale. And the hand that's on the chest should have little to no movement. If this is a challenge, Then this is where the work begins. I wouldn't worry too much about it as it will get easier with practice. This is the art of becoming aware of your breath. Let's begin. We will do 10 rounds together. I will count, So all you need to think about is relaxing the body and focusing on the inhales and exhales. So find a comfortable seat or lie down, Being sure that your spine is straight. We'll breathe through the nose only, In and out to the count of four. We'll take a natural pause at the top of the inhale and the bottom of the exhale. We'll start by softening or closing the eyes, Exhaling out the air. And we'll begin on an inhale through the nose for one, Two, Three, Four. And exhale out the nose for four, Three, Two, One. And inhale, Allowing the belly to spill forward for one, Two, Three, Four. And exhale out the belly for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale to the belly, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Inhale, One, Two, Three, Four. Exhale for four, Three, Two, One. Last round, Nice inhale for one, Two, Three, Four. And exhale for four, Three, Two, And one. Eyes remain closed, Your body's relaxed, Your breathing is normal. Feeling a little more in tune with your body, Calmness of the mind, Balance through that nervous system. Four-by-four, Coherent breathing is a fundamental practice and it holds countless benefits that can be used any time, Day or night. I'm Mary with The Breath Mindset, And it's really nice to have you here. I encourage you to take your time getting up and have a wonderful day.