Welcome to your practice.
Today we'll explore the power of hamming breath,
A technique known for soothing the nervous system and stimulating the vagus nerve.
It brings a deep sense of calm and connection to the body.
Throughout this practice we'll also work on harmonizing the heart and the mind through moments of meditation while incorporating our hamming breath.
For this practice you're invited to breathe in through your nose and hum your breath out.
To begin find a comfortable position seated or lying down.
Start to create a sense of alertness in your body while remaining soft and relaxed throughout the practice.
Take a few moments to settle into a smooth even rhythm of breath with long gentle inhales and exhales.
Let the breath naturally slow down.
Now take a slow deep inhale through the nose filling your lungs completely and as you exhale softly hum your breath out.
Feel the vibration in your head your chest and your heart as the sound travels through your body and again breathe in filling your lungs to the very top of your breath and then exhale begin to hum your breath all the way out.
Continue with this humming breath and with each hum visualize sound waves soothing your body getting rid of tension and heaviness.
Feel the calming vibration expand from your chest radiating warmth and relaxation throughout your entire body.
Now gently let your breath return to a natural easy rhythm.
Feel the natural breath flowing gently in and out through the nose.
Let's go through a few more rounds but with this round imagine your body unwinding with each sound your heart opening and your mind quieting.
Let's begin.
Inhale deeply once again and on the exhale hum softly and imagine your body unwinding with the sound.
Now continue with this rhythm of breathing inhaling slowly through the nose and humming softly as you exhale.
Let the hum connect to your heart bringing ease and spaciousness to your whole being.
As you hum allow yourself to drop deeper into your heart center imagine your heart glowing with warm compassionate light.
With each breath that light grows brighter filling your chest and spreading outwards through your entire body.
Now gently let your breath return to a natural easy rhythm.
Feel the natural breath flowing gently in and out through the nose.
Let's go through a few more rounds.
Let's begin.
Feel your awareness expanding beyond your head down into your heart where there is a natural intelligence and wisdom waiting for you.
And as you continue humming let go of any tension or overthinking.
Allow your heart to take the lead softening with every breath.
Now take one final deep breath in filling your lungs completely with a soft hum.
Let your body settle into stillness.
Return to a natural easy rhythm of breath and notice how relaxed you feel.
How the hum has calmed your mind and body.
As we gently transition out of this practice take the sense of connection with you remember whenever you feel overwhelmed or caught up in your thoughts you can come back to this breath drop into your heart hum and allow your body to reconnect with its natural state of calm.
Take a moment of gratitude for your body and your breath.
Thank you for sharing this breath practice with me today.
You
