Here's a simple breathing practice to calm and regulate your nervous system for clarity in just 10 minutes.
This is perfect if you're not a meditator.
Or you're struggling with anxiety,
Stress.
You want some decent exercise recovery,
And you can also use this just before bed to help you sleep deeply.
I encourage you to make this a regular practice.
Get into a comfortable position.
And begin to move your attention out of your head.
And into your body.
This is essential for your calm and clarity.
Begin to get a sense of how your body is being supported.
Whatever you are resting on.
Settle in.
And continue to get comfortable.
Take a few normal breaths in through the nose.
And direct through the nose.
Notice where you are breathing to.
Is it your chest?
Is it rising and falling?
Or is the movement lower down to your belly?
Fast and shallow chest breathing can make you feel more alert and stressed.
Slow and low breathing to the belly.
Triggers your parasympathetic nervous system.
With signals to the brain,
You are safe.
So begin to breathe in through the nose.
And out through the nose.
Down to the belly.
And now.
Begin to take a slow,
Controlled breath.
In through the nose.
And then slowly exhale,
Controlling the breath.
Out through the nose.
And keep repeating.
So you are full of tension.
Is on the slow controlled inhale.
And the slow controlled exhale.
Notice how that feels.
Can you feel the cool air entering your nostrils?
And the change in temperature.
As the warm air leaves your nostrils.
Now begin.
To extend your controlled exhale.
By just a second or two.
Whatever feels comfortable for you.
A longer exhale.
Reinforces the signal.
That right here.
Right now.
You are safe.
You can even say to yourself.
I am safe.
And repeat that a few times.
And as you exhale.
Soften your face.
Unclench your jaw.
And relax your neck and shoulders.
Each exhale is an invitation.
To continue softening your body and your mind.
And release anything you are holding on to.
Can you sense that natural pause at the end of your breath?
Just before you breathe back in.
Can you rest there for a moment?
And notice how still and peaceful your mind becomes.
It's natural for your mind to wander during this breathing exercise.
Gently bring your attention back to your slow,
Controlled inhale and exhale.
Noticing the pause at the end of the breath.
And we are now at the end of the exercise.
What a wonderful gift to give yourself.
So for a moment,
Cultivate a feeling of gratitude for doing this for yourself today.
And I encourage you.
Throughout your day.
Pause at different moments and mindfully breathe in through the nose,
Out through the nose,
Slow and low for increased clarity and calm.
And if you make this your non-negotiable,
You can help reduce blood pressure.
Stress,
Anxiety.
And you can increase your calm,
Your clarity,
Your cognitive function,
Resilience,
Deeper sleep and exercise recovery time.
It really is a serious upgrade.
Thank you so much for listening.
I look forward to connecting with you in the very next episode.
Have a wonderful,
Peaceful and present day.
