Rhythmic Breathing (1:1) - Sunset Waves

Bring your mind to a tranquil state as you engage in belly breathing set to a background of ocean waves, nature, and music. Belly breathing stimulates the parasympathetic nervous system, inducing a relaxing or down-regulating response to the nervous system. So when you want to step on the brakes a bit, at the end of your day, this is a great practice to induce you to equanimity.

Transcript

Today we'll work with rhythmic breathing. The rhythm of breath is based upon an equal length of inhalation and exhalation on a 1 to 1 ratio. Let's begin the practice. Come to a comfortable seat or lie down. Close your eyes. Breathe in fully. As you exhale, Begin to relax your body. Become aware of your breath rhythm. Let it be a natural rhythm. Let's begin breathing into the belly now. Place your hands onto your belly. And as you inhale, The belly fills out like a balloon expanding outward. When you exhale, The belly moves in and down. Breathing into your belly. Breathing out from the belly. Exhale to a count of 3 or 4. Mentally count out to a count of 3 or 4. In for 3 or 4. Out for 3 or 4. Breathing into your belly. Breathing out from the belly. Let your breath go back to a natural rhythm, Noticing if it's changed. Stay at a count of 3 or 4 or increase the count to 5. Breathing into your belly. Breathing out from the belly. Breathing your breath rhythmically. Increase your count to 6. Breathing into your belly. Out from the belly. Breathing the breath in and out. Feel the breath becoming lighter. The body a little lighter. Let your breath go back to a natural rhythm. Observe if your natural breath rhythm has changed. Raise your mind to the outer environment. Open your eyes.

Reviews

I loved the pauses back to natural rhythm to observe if the practice had changed the breath—in the beginning, my breathing was shallow and irregular. After even just a short practice I found my pace to be longer and fuller.

I feel more relaxed but I also have more energy after a long day. Loved the nature sounds! Would have loved a longer session too.

Thank you Karen. 🙏🏽 You are truly gifted.