Hello.
Make yourself comfortable either sitting upright with both feet on the floor or resting back if that feels more supportive.
Allow your shoulders to soften,
Your hands to rest easily and your jaw to relax.
Take a moment to arrive,
Notice how you're feeling right now without needing to change anything.
Over the next few minutes we'll be practising something called coherent breathing.
It's a simple evidence-based way of breathing that helps the nervous system move out of stress mode and into a more balanced and regulated state.
So just begin by noticing your natural breath.
Observe where you feel it most,
In the nose,
The chest or the belly.
And in a moment we'll slow the breath into a steady rhythm.
I'll guide the first few rounds and then I'll leave you to follow the rhythm you can hear.
So start by gently breathing in through the nose,
Two,
Three,
Four.
Out through the nose,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Keeping this going to the rhythm you can hear.
Inhaling as the notes rise.
If the count ever feels uncomfortable just shorten it slightly,
Keeping your breath soft.
Allowing the inhale to arrive naturally.
Breathing this way is helping calm your stress response,
Lower your stress hormones and improve heart rate variability which is linked to resilience,
Emotional regulation and the ability to cope with pressure.
As this happens,
Blood flow to the thinking parts of the brain increases,
Supporting clearer focus,
Mental clarity and more settled attention.
There's nothing to achieve or force here.
By breathing steadily you're allowing your body to do what it's designed to do,
To gently recalibrate.
I'm going to step back and let the rhythm guide you.
Simply stay with a steady inhale and a steady exhale.
If your mind wanders that's completely normal.
Gently notice it and guide your attention back to the rhythm of your breathing.
Gently let go of the rhythm now and allow your breath to return to its natural pace.
Notice how your body and mind feel and carry this steadiness with you into the rest of your day.
