Welcome Beautiful Soul.
My name is Solei.
And I'm going to be guiding us through a really simple calming breath practice.
This is something that you can do any time of day.
So closing your eyes now.
Noticing your natural breath.
We're now starting to take that breath a little bit deeper.
So when you breathe in,
You can.
Feel the ribcage expand,
The belly expand.
And when you exhale,
There's that contraction of the belly.
And the Root K.
Breathing in.
There's an expansion.
And as you breathe out.
I was drawing back in.
You Good.
And now what we're going to do is we're going to breathe in for a count of two.
One.
Two,
And breathing out for a count of four.
One,
Two.
Three.
Breathing in,
Just counting in your mind or following my instruction.
Breathing in,
One,
Two.
Breathing out,
One,
Two,
Three,
Four.
Breathing in deeply,
One,
Two.
Breathing out completely.
One,
Two.
Three.
Forward.
Continuing in your own time.
But with this pattern where we are extending the exhale longer than the inhale.
You'll notice that when you breathe in,
You're really taking that breath all the way into your body.
And when you exhale,
You're letting go fully.
You Now if that count is feeling fairly easy for you.
You may like to take it to breathing in for a count of four.
And out for a count of six.
The ratio and the count actually doesn't matter.
It's just really about extending the exhale so it's longer than the inhale.
Slow steady breathing as you're settling into the practice.
Just notice if you're holding any tension in your shoulders.
And releasing your shoulders down away from your ears.
Notice if you're holding any tension in your jaw or your forehead.
Softening now.
Continuing with the breath.
This extended exhale.
Calms the body.
The mind.
The nervous system.
Because when we breathe in,
This is neurologically linked to excitation in the body.
And when we breathe out,
This is neurologically linked to de-excitation in the body.
So by simply extending the exhale.
We are calming,
Grounding,
Centering.
Good.
And now letting go of this breathing pattern and coming back to your natural breath.
Let's take one deep cleansing breath here,
Breathing in deeply.
And out fully.
And begin to open your eyes.
Thank you for joining in on this practice and give gratitude to yourself for taking the time.
To come back to center,
To ground,
And ultimately to feel more present and calm in our day-to-day life.
