Hello and welcome to this breathing practice.
Go ahead and find a comfortable position.
Preferably lying down on your back.
Close your eyes.
You can keep them open if you prefer.
We're going to do a connected conscious breathing.
This means that we're going to inhale and exhale through our nose more than we would normally filling up our belly and then we'll exhale through our mouth to the very end of the exhalation.
And then we won't pause,
Straight away we'll inhale again with a deeper inhalation than we would normally filling up our belly and then exhaling,
Dropping the breath.
And we'll keep going like this in cycle.
This helps to bring oxygen throughout the whole body and helps with releasing tensions or toxins and relaxing yourself and getting yourself into your body.
So let's start now.
So inhale through your nose,
Filling in the belly exhale through your mouth to the very end of the exhalation then inhale again filling in the belly exhaling,
Dropping the breath bringing your belly button against your spine,
Exhaling fully inhale,
Full breathing filling up your belly exhale let it go.
And keep going like this at your own rhythm.
Inhale filling up your belly,
Taking in more than you would normally without tensing yourself exhaling,
Dropping the breath landing more in your body with each exhalation we're going to keep doing that for 10 minutes and I would suggest that right now you reflect on how you're feeling on a scale from 0 to 10 it could be 5 or 7 and then keep breathing and we'll see how you feel at the end this is quite an active practice.
Inhale filling in your belly exhale through your mouth,
Dropping the breath bringing that belly button towards your spine landing more in your body inhale,
Breathe in filling in,
Exhale by now you should start to feel some relaxation,
Some things happening in your body,
So notice that as you keep breathing in,
Breathing out breathing in feeling the belly let it be a pleasure to breathe in,
Don't bring tension into your breathing,
And then when you exhale drop that breath,
Exhale through your mouth and try to make the exhale longer and longer,
As it helps to activate your parasympathetic nervous system and your vagus nerve which helps with relaxation breathing in breathing in,
Feeling that belly in breathing out,
Dropping the breath as you're doing that,
Try to focus on your body,
On your feet try to feel where you're sitting or lying,
Maybe it's the bed on your back the seat under your bottom your feet on the floor,
Your head against the pillow,
Be in your body,
Breathing in breathing out exhale keep breathing,
And keep feeling your body,
Maybe do a little body scan start on your feet as you keep breathing in and with each inhale and exhale,
Move a little bit on your body,
So start with the feet and maybe the ankle the calves,
The knees keep breathing,
Like a flow,
Like waves in the ocean feel your thighs feel your bottom feel your belly what's going on in your belly as it rises when you inhale and falls when you exhale bring your awareness around your chest as you inhale and exhale focus on your hands your arms bring your attention to your shoulders and have a deep breath in your shoulders and exhale letting go of tension focus on your neck and if there is tension,
Breathe in those tensions,
Breathing in and then with each exhale,
Letting go of those tensions a bit more bring attention to your face and relax the toes as you keep breathing in and exhaling relax your cheeks relax your nose relax your eyes and eyelids relax your eyebrows and keep breathing relax your forehead relax relax your skull the rest of your head and relax your whole body as you keep breathing in that love the breath of life and exhaling all the tensions and things that you don't need anymore and you can let go of keep breathing keep breathing for a full minute I will not be talking as you breathe at your own rhythm now let's take three last deep breaths breathing in,
Feeling your belly in and exhale with a big sigh breath and exhale breathing in and exhale now drop the breath just come back to a normal breath normal breathing and start to come back in your body maybe wriggle those toes wriggle your fingers and pause for a second and reflect on how you feel tune in how are you feeling compared to when you started?
Are you now feeling like an 8 out of 10?
9 out of 10?
Have a bit of a reflection for yourself and start moving your legs gently and your back if you need to,
You can roll on your side and give yourself a hug while you rest here for a bit and notice how you're feeling in your body notice the difference that the breath has made in your body are you feeling more relaxed?
Are you feeling more spacious?
And you can stay there for as long as you want and when you're ready you can open your eyes and take in your surroundings and just be gentle with yourself thank you very much for joining me I hope this has been beneficial to you enjoy the rest of your day namaste
