Short And Sweet Stop Breathe And Feel

This is a short, 3-minute activity to reset, relax and release tension. The Valsalve Manouver is often used as a grounding activity so I have incorporated it into this calming little track. I hope you enjoy this short journey towards calmer feelings.

Transcript

Hi everyone,

And thank you so much for coming back for another Simon Ayes track.

I'd like to keep this one short and sweet.

So without further ado,

Please make yourself comfortable,

Either seated or lying on your back.

If you feel safe and comfortable,

Close your eyes,

Relax your jaw,

Relax the muscles around your shoulders,

Chest and stomach.

And when you're ready,

Take a lovely long deep breath in through your nose,

Filling up your torso from bottom to top,

And hold.

And as you hold,

Just explore the sensations that you can feel.

The pressure of your breath pushing down into your stomach,

Out into your ribs,

And up into your collarbones.

And when you feel you need to,

Gently open your mouth,

Exhale with a lovely long sigh.

And repeat.

I'd like to invite you to do this little activity three to five times.

In through your nose,

Gently holding your breath,

And exploring the sensations in your chest cavity,

And also down into your stomach.

When you're ready,

Open your mouth,

Release that air,

Sighing it out.

And continue,

As I said,

For three to five repetitions.

And when you feel comfortable and whole in your own time,

Just imagine yourself in the space in which you're lying or sitting.

Orient yourself in your mind's eye to that space,

Imagining the floor,

Walls and ceiling,

Familiar objects around you.

And when you're ready,

Reopen your eyes,

Do a little systems check,

And just acknowledge any changes that you've made with this short activity.

Thanks so much,

And I hope to see you again next time.

Bye bye.