Hello and welcome to this migraine elimination breath session.
This is a type of triangle breathing that works to eliminate stale air from the lungs while releasing tension from the body.
Let's start by finding a quiet and comfortable place to sit or lie down.
If you choose to sit,
Just make sure you have a nice straight spine.
If you're lying down,
You may consider placing a bolster or pillow under your knees for comfort and removing any support from under your head that may restrict airflow.
And then soften or close your eyes.
Just relax.
Bring your attention to different parts of the body as you actively begin to release tension with every exhale.
And we'll take a nice deep breath,
Inhaling slowly through the nose and exhaling out the mouth.
Just let go of any thoughts or worries.
And if your mind begins to wander,
Just gently guide it back to your breath.
Focus on this present moment.
Continuing inhaling through the nose and exhaling out the mouth.
Bring your attention to different parts of the body,
Starting from the top of your head and slowly scanning down to your toes,
Releasing any tension you might be holding onto in each part of your body.
Continue releasing tension through your body as we travel through this practice and we'll shift our focus to our breath.
Noticing the sensations of the breath as it enters and leaves your nostrils.
Feeling the rise and fall of your abdomen and chest with each breath.
And we'll begin guiding the inhale deep within our center as our belly expands.
And we'll exhale out the nose fully.
Just releasing any tension.
Repeating this a few times.
Inhale,
Belly spills forward.
And releasing on an exhale.
Navel just hugs back towards the spine.
One more time.
Deep inhale right into your belly.
Nice and big and round.
And exhale,
Belly drops back.
And let's continue to breathe nice and slow as we inhale.
We move into that triangle pattern.
So we'll start to inhale deeply to the belly for one,
Two,
Three,
Four.
Pausing here at the top of the breath for one,
Two.
And then we'll exhale through pursed lips like you're blowing out a candle for six,
Five,
Four,
Three,
Two,
One.
Empty here at the bottom of your breath.
Inhale into the belly for one,
Two,
Three,
Four.
Pause at the top.
Relaxing the shoulders and face for one,
Two.
And exhale through pursed lips for six,
Five,
Four,
Three,
Two,
One.
Slight pause at the bottom.
And inhale,
One,
Two,
Three,
Four.
Pause,
Pull at the top for one,
Two.
And exhale,
Pursed lips for six,
Five,
Four,
Three,
Two,
One.
And inhale from the belly.
One,
Two,
Three,
Four.
Pausing at the top for one,
Two.
And exhale out the mouth for six,
Five,
Four,
Three,
Two,
One.
And inhale,
One,
Two,
Three,
Four.
Pause at the top for one,
Two.
And exhale through pursed lips for six,
Five,
Four,
Three,
Two,
One.
And inhale,
One,
Two,
Three,
Four.
Pause at the top for one,
Two.
And exhale for six,
Five,
Four,
Three,
Two,
One.
And inhale,
One,
Two,
Three,
Four.
Hold for one,
Two.
Exhale six,
Five,
Four,
Three,
Two,
One.
And inhale,
One,
Two,
Three,
Four.
Hold for one,
Two.
Exhale six,
Five,
Four,
Three,
Two,
One.
Two more.
Inhale,
One,
Two,
Three,
Four.
Pausing at the top for one,
Two.
Exhale pursed lips for six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale,
One,
Two,
Three,
Four.
Hold for one,
Two.
And exhale for six,
Five,
Four,
Three,
Two,
And one.
Just go back to your natural breath.
In and out through the nose,
Just releasing any negativity or discomfort.
Being fully present here.
And when you're ready,
You can slowly bring your awareness back to the present moment.
Maybe putting a little wiggle through your fingers and your toes as you begin to blink your eyes open.
We encourage you to stay here as long as feels good for you.
This breathing meditation is really designed to promote relaxation,
Help to release tension,
And alleviate stress.
All of these are factors that may contribute to migraines.
Remember to practice this regularly for best results.
My name is Mary.
I'm with The Breath Mindset.
And I thank you for breathing with me.
