Breath Practise To Slow Down And Find Your Centre

This practise regulates your nervous system and trains the body to breathe slowly and smoothly to remain in a space of relaxation. I can be practised anywhere and for best result find a comfortable seating or lying position. It can be helpful to lightly restrict the back of your throat as if you are fogging up a mirror with your mouth closed. This helps to reduce the air flow and should feel very easeful. It can take time to reach the longer exhales so be gentle with yourself and be sure to revisit this practise to notice your progress.

Transcript

Welcome to this breath ladder practice to calm the mind and soothe the nervous system.

It can be practiced anywhere and is a wonderfully fast way to relax.

We can use Ujjayi breath,

Also known as the audible breath,

Where you create a slight restriction at the back of your throat whilst breathing in and out through your nose.

You can use the sound of your breath as a focus and it will in turn add to the calming effect.

This is a counted breath practice where each exhale will aim to be double each inhale and each round will increase step by step.

This may be tricky at first but it will train your body to breathe smoothly and steadily.

Do your best and keep practicing.

So get yourself comfortable and exhale to begin.

And breathing in for 4,

3,

2,

1.

Exhale for 8,

2,

3,

4,

5,

6,

7,

8.

In for 5,

2,

3,

4,

5,

Out for 10,

2,

3,

4,

5,

6,

7,

8,

9,

10.

In for 6,

2,

3,

4,

5,

6,

Out for 12,

2,

3,

4,

5,

6,

7,

8,

9,

10,

11.

It's not about capacity but really slowing down the release of the exhale.

6,

7,

14,

2,

3,

4,

5,

6,

7,

8,

9,

10,

11,

12,

13,

14.

In for 8,

2,

3,

4,

5,

6,

7,

8,

16,

2,

3,

4,

5,

6,

7,

8,

9,

10.

You're doing a great job,

Keep going.

12,

13,

14,

15,

16,

9,

2,

3,

4,

5,

6,

7,

8,

9,

18,

2,

3,

4,

5,

6,

7,

8.

Giving yourself over to the process and listening to the sound of your breath.

15,

16,

17,

18,

10,

2,

3,

4,

5,

6,

7,

8,

9,

10,

2,

3,

4,

5,

6,

7,

8,

9,

5,

6,

7,

8,

9,

15,

16,

17,

18,

19,

20,

21,

22,

23,

24.

And for 10,

2,

3,

4,

5,

6,

7,

8,

9,

10,

14,

15,

16,

17,

18,

19,

20,

9,

14,

15,

16,

17,

18.

And for 6,

2,

3,

4,

5,

6,

Half for 12,

2,

11,

12.

And for 4,

2,

3,

4,

8,

5,

6,

7,

8.

And release the practice.

Let your breath return to normal.

And let yourself sit in a space of open awareness where you're simply observing everything and letting sensation hold you,

Deepening into presence.

Spend as long as you like in this space,

Really anchoring into the effects of the practice.