Welcome,
Beautiful soul.
Take a moment to arrive.
Find a comfortable position seated or lying down where your body feels fully supported.
Make any small adjustments you need to so that you can remain here with ease.
When you are ready,
Gently close your eyes.
Feel the surface beneath you holding your body.
Feel how nothing is required of you right now.
Let your jaw relax,
Let your shoulders soften.
Allow the breath to move naturally for a few moments.
You don't need to change anything yet,
Just notice that it is there.
This is a space of safety,
A space of gentleness,
A space where your nervous system is allowed to slow down.
Before we begin,
Let's set an intention for this practice.
This practice is here to help your body return to harmony,
To soothe the nervous system,
To settle the mind,
And to remind your body that it is safe to rest.
Let your intention land quietly and then let it go.
The breathwork technique for this practice is called humming breath.
You will inhale gently through the nose and then exhale slowly while making a humming sound.
The sound does not need to be loud,
It doesn't need to be perfect.
The vibration created by the hum gently stimulates the vagus nerve,
Which helps calm the nervous system and bring the body into a state of safety and regulation.
If at any point you prefer to hum silently or very softly,
That's perfectly fine.
Your body will still receive the benefit.
We will start with a few reset breaths.
Take a slow inhale through the nose and a gentle sigh out through the mouth.
Again,
In through the nose and sigh it out,
Allowing the body to settle.
One more time,
A deep inhale through the nose and a big sigh out.
Let it go.
On my count,
We will begin with the technique,
The humming breath.
Three,
Two,
One.
Inhale gently through the nose and exhale slowly,
Humming softly.
Hum.
Again,
Inhale through the nose and hum it out.
Find a pace that feels natural for you.
There is no rush.
Inhale through the nose and hum out.
Allow the hum to be smooth and continuous,
Like a gentle vibration moving through the chest and throat.
Inhale and hum.
As you continue,
Notice how the vibration feels in the body.
Perhaps in the chest,
The throat,
The face,
Or even deeper along the spine.
This vibration is soothing your nervous system from the inside out.
Inhale and hum.
You don't need to think about doing this right.
The body knows how to respond to vibration.
Inhaling and humming out.
As the hum continues,
The breath naturally slows.
The exhales become longer.
The body begins to settle.
This is your nervous system receiving a signal of safety.
Inhale and hum.
If thoughts arise,
Let them drift past like background noise.
You don't need to follow them.
Stay with the sound.
Stay with the vibration.
Inhale and hum.
The hum creates a gentle massage inside the body.
It softens tension held in the chest.
It eases tightness in the throat.
It calms the mind without effort.
Inhale and hum.
If emotions surface,
A wave of tenderness,
A sense of release.
Allow them to move through gently.
Nothing needs to be pushed out and nothing needs to be held back.
Inhale and hum.
The body is unwinding in its own time.
Inhale and hum.
As you continue,
You may notice the hum becoming quieter or deeper or more subtle.
Follow what feels natural.
Inhale and hum.
This is not about control.
It's about listening.
Inhale and hum.
Each vibration tells the body you are safe now.
You can let go.
Stay here and let the sound carry you.
Feel how the body responds.
The shoulders dropping,
The jaw softening and the breath flowing with ease.
Feel the vibration spreading throughout the whole body.
The chest,
The belly,
The arms,
The legs.
Every cell of your body is vibrating.
This is harmony returning.
Not because you made it happen,
But because you allowed it.
Stay with the breath technique.
We only have a few more rounds left.
Now gradually allow the hum to become softer.
Let the breath continue naturally through the nose.
Notice the stillness that remains.
The quiet.
The sense of being settled.
Rest here for a few moments.
Feel the surface beneath you again.
The space around you.
This calm is not temporary.
Your nervous system remembers the state.
You can return to it at any time.
Before we close,
Take one final slow inhale through the nose and a long gentle exhale out the mouth.
When you are ready,
You can gently open your eyes.
Carry the softness with you.
Your body knows how to return to harmony.
With love and gratitude always.
Thank you for being here with me.
