Hey guys,
Today I'm going to lead you through a short breath work sequence that's really focused on down regulating your system.
So get yourself comfortable in a seat or a lying position,
But a seat can be pretty nice if you can hold the posture with ease.
So go ahead,
Close your eyes and make your way into the body by sensing,
Feeling.
Notice all the transitions that are necessary when we come into the space,
Leaving behind our day thoughts.
There may be some micro movements shifting for you to become into stillness and just allow and notice all of those.
Bring your awareness to your seat,
That point of connection with the earth.
Take a few conscious breaths to connect with the space that you're in in touch with the ground,
The size,
The shape,
Temperature,
The sense of support underneath you.
See if you can allow the weight of your body to release down through your structure into the ground and allow the crown of your head to rise up to the ceiling so there's a lengthening through the spine.
As you breathe,
There's space in between the vertebrae.
Find some weight in your arms and a broadening between the outside of the right arm and the outside of the left arm.
Now we'll take a round of 10 breaths into the belly,
Diaphragmatic breathing.
Pushing the belly out,
Front,
Back and both sides with each breath.
And on the exhale,
Letting the air just fall from the mouth.
So breathing in through the nose.
7,
8,
10.
Release the practice.
Notice what shifted for you.
The next breath we will breathe into the middle of our lungs.
Breathing into the diaphragm,
Extending the ribs out to the side,
Forward and back.
You can place your awareness into your lungs and sense them easing out into your ribs as they expand in all directions.
Breathing in,
Let the exhale be really heavy.
Inhaling all directions,
Letting out with a sigh.
Breathing in,
3 more.
On the last one,
We'll pause at the top for 10 seconds.
Breathing in,
Pausing.
10,
2,
3,
4,
5,
6,
7,
8,
9,
10.
And release all the air out.
And again,
Just noticing what you notice.
Sitting in soft focus,
Awareness.
Sitting in acceptance.
We'll do another round just like that.
This time we'll breathe into our full lungs,
The belly,
The diaphragm and the chest all the way up to the collarbones.
Breathing in through the nose and out through the mouth with a heavy sigh.
Breathing in,
2 more.
Last one.
Breathing in fully and holding at the top for 10,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Release the air.
And continue to observe with a soft focus.
So take a normal breath in and a normal breath out.
And then hold the breath out for 5,
2,
3,
4,
5.
Normal breath in,
Normal breath out.
Hold,
2,
3,
4,
5.
Breathing in,
Breathing out.
Hold,
2,
3,
4,
5.
Breathing in,
Breathing out.
Hold,
2,
3,
4,
5.
Last time.
Hold on the exhale,
2,
3,
4,
5.
Let your breath return to normal.
Simply observe.
We'll do that one more time.
This time you can make the exhale 8 seconds if that feels accessible to you.
Normal breath in,
Normal breath out.
Hold for 8,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
Breathe out.
Hold,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
Breathe out.
Hold,
2,
3,
4,
5,
6,
7,
8.
Breathe in,
Breathe out.
And hold,
2,
3,
4,
5,
6,
7,
8.
Last one.
Holding after the exhale,
2,
3,
4,
5,
6,
7,
8.
And release.
Let your breath find its rhythm.
Again,
Observing,
Soft focus.
You might realign to the ground beneath you.
Find that length through the spine as the crown reaches to the sky.
For the next few rounds we'll breathe heart coherence breath,
Which is in and out through the nose for a count of 5.
You can hold a gentle focus at the center of your chest and drop into the sensation of expansion.
Breathing in for 5,
2,
3,
4,
5.
Out,
2,
3,
4,
5.
In,
2,
3,
4,
5.
Out,
2,
3,
4,
5.
In,
2,
3,
4,
5.
Out,
2,
3,
4,
5.
In,
2,
3,
4,
5.
Out,
2,
3,
4,
5.
Continue to breathe in this way,
Counting your own breaths.
Becoming aware of the expansion through the chest,
Beyond the body,
As the heart and the mind come into harmony.
Taking your last round,
Letting the practice fall away.
Sitting in open awareness,
Soft focus,
Length through the spine.
To finish off we're going to hum into the body.
You're internalize the hum a little bit deeper.
When you're humming,
I invite you to really feel the vibration in your body,
In your bones and let it soak in.
We'll go for about 5 rounds and every time you finish a hum,
Take a breath in and go again.
Breathing in and let your last hum come to an end.
You can bring your hands down and we'll spend a few moments sitting in this energy that you've cultivated.
Soft focus,
Open awareness.
Aware of the ground beneath you,
The sky above you and length in your spine.
Rub your hands together in front of your heart.
Place them across the chest.
Feel the warmth of your touch and bow your head to your heart and giving whatever gratitude you would like to your body for showing up to practice.
Take time to ease into the rest of your day.
Namaste.
