Hey everyone,
Welcome to my channel Self Healing Babe with me,
Céline Diol.
Today we're going to explore a powerful combination of breath work and movement to help regulate our nervous system and promote relaxation.
Find a comfortable space where you can move freely and let's get started.
First,
Let's begin with some gentle stretching to warm up our bodies.
Start by standing tall with your feet hip-width apart.
Take a deep breath in and as you exhale,
Slowly reach your arms up towards the sky,
Stretching your whole body as you do this.
Inhale and as you exhale,
Gently fold forward,
Allowing your upper body to hang loose.
Feel a stretch in your hamstrings and let any tension melt away.
Take a few more deep breaths here,
Feeling the expansion and release with each breath.
Good job.
Now let's move into the breath work portion.
Find a comfortable seated position on the floor or on a chair.
Close your eyes if you feel comfortable doing so.
Take a moment to check in with your breath.
Notice its rhythm and depth.
Now we'll practice a technique called 4-7-8 breathing.
Inhale deeply through your nose for a count of 4,
Hold the breath for a count of 7 and exhale slowly through your mouth for a count of 8.
Let's do this together.
Ready?
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7.
Inhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Repeat this cycle a few more times,
Allowing your breath to become slower and more relaxed with each repetition.
You're doing amazing.
Let's do this breath work one last time together.
Ready?
Inhale 2,
3,
4,
Hold 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
8.
Great job!
As you continue with the breath work,
Let's start incorporating gentle movements.
On your next inhale,
Slowly raise your arms out to the sides and up overhead,
Feeling a gentle stretch in your body.
As you exhale,
Lower your arms back down.
Repeat this movement a few times,
Syncing it with your breath.
Inhale,
Slowly raise your arms out to the sides and up overhead,
Feeling a gentle stretch in your body,
And as you exhale,
Lower your arms back down.
Feel your breath as you do this.
Now let's add some gentle twists to further release any tension.
Inhale deeply,
And as you exhale,
Gently twist your upper body to the right,
Placing your left hand on your right knee,
And your right hand behind you for support.
Let me repeat that,
Inhale deeply,
And as you exhale,
Gently twist your upper body to the right,
Placing your left hand on your right knee,
And your right hand behind you for support.
Take a few breaths here,
Feeling the twist and allowing any tightness to unravel.
Inhale back to center,
And exhale as you twist to the left,
Placing your right hand on your left knee,
And your left hand behind you for support.
So we are doing the same twist on the other side.
Take a few breaths here,
Feeling the twist and allowing any tightness to unravel.
Inhale back to center.
Now let's incorporate some gentle movements with our breath.
As you inhale,
Raise your arms out to the sides and up overhead,
And as you exhale,
Slowly lower them back down.
Repeat this flowing movement a few times,
Allowing your breath to guide the motion.
Inhale,
Raise your arms out to the sides and up overhead,
And as you exhale,
Slowly lower them back down.
Feel your breath along with the flowing motion.
Next,
Let's bring our attention to our lower body.
Stand with your feet hip-width apart,
And begin to gently sway your hips from side to side.
I'll give you a second to do that.
As you stand back up from your previously seated position,
Let me repeat that.
Stand with your feet hip-width apart,
And begin to gently sway your hips from side to side,
Moving with your breath,
Bringing our attention to our lower body.
As you inhale,
Sway to the right,
And as you exhale,
Sway to the left.
Inhale,
Sway to the right,
Exhale,
Sway to the left.
Feel the gentle rhythm of your breath and movement working together to bring relaxation and balance to your nervous system.
I'll give you a second to do so,
A couple more times.
Awesome job,
You guys!
To conclude our practice,
Let's take a few moments to simply stand still and focus on our breath.
Close your eyes,
If you'd like,
And take a few deep,
Slow breaths.
Notice how your body feels,
The sensations of calmness and relaxation that have emerged.
This breath work and movement practice can be done anytime you're feeling stressed,
Overwhelmed,
Or simply want to find a moment of peace.
Feel free to explore my other variations and modifications and other sessions in Therapeutic Dance Movement and Mind-Body-Spirit Coaching on this channel and explore what works best for you.
I hope this breath work and movement practice helps you regulate your nervous system and find a sense of calm.
Feel free to share your experience or ask any questions you may have.
Please don't forget to follow or subscribe to my channel,
Leave a comment,
Give it a thumbs up,
And share with anyone else who might find this session useful.
Also,
Please explore other sessions on my channel.
Enjoy the journey of self-care and relaxation.
Take care!
Bye-bye!
