Hey there,
And welcome to Easy as 1-2-3.
When having a hard time to relax,
It's often not only the long list of to-dos or what is going on around us,
But also the struggle to let go of thoughts that center around these things.
Perhaps you know these sleepless nights where you brood over what has happened that day or what is awaiting you tomorrow,
Even though what you should be doing is to use this night time to recover and summon the energy needed for flow and high performance during the next day.
One effective way to cope with these situations is to use the 4-7-8 breathing technique.
Breathing in through the nose for four seconds,
Holding the breath for seven seconds,
And exhaling through the mouth for eight seconds.
By extending the breathing pause and exhalation,
You'll activate the parasympathetic branch of the autonomic nervous system.
It is responsible for relaxation and recovery,
So that the pulse goes down,
The muscles relax,
And we manage to keep the focus more on the present moment.
Also,
Keeping track of the count distracts you from negative thought spirals.
You can use this breathing technique as a break on busy days,
To relax before a scary challenge,
Or to fall asleep more easily.
Let's practice the 4-7-8 breathing technique today,
So you can remain calm and clear-headed and find more flow in your everyday life.
This is the time.
Right now,
For you to become mentally fit and feel more at ease.
So consciously commit yourself to be here now and find your flow.
Find a comfortable place to settle for the next few minutes.
And close your eyes to fully focus on the present moment on what you can sense right now in your body the areas of your body touching the surface beneath you and on the natural flow of your breath observing how the air flows in.
And out.
All by itself.
And you can take an even closer look at your breathing for a moment becoming aware of the pace at which you are breathing whether it's rather fast.
Or slow.
How regular it is.
And then also of the movements your breath creates when the air travels through the nose and the throat into your lungs.
Lifting up your belly and chest and then out reverse.
Perhaps you can also notice movements of your back or shoulders of your nasal wings and as you get a feel for how your breathing pattern looks today I invite you to bring yourself into a relaxed and clear-headed state by adapting your breathing.
What you're going to do is to breathe in through the nose for a count of four.
Hold your breath up there for a good 7 seconds.
And then breathe out through the mouth slowly and evenly for a count of eight.
We will do that together for a few cycles before you can continue at your own pace.
Breathe in through your nose for 2,
3,
4,
5,
Hold it.
Too.
3,
4,
5,
6,
7.
In and out.
For two.
3 4 5 6 7 In,
Two,
Three.
4.
Hold too.
3 4.
VIVE.
Six,
Seven,
And out.
2.
3 for.
5,
6,
7,
8.
Breathe in 2,
3,
4,
5.
Hold it.
Too.
3 bored.
5.
.
.
6.
.
.
And breathe out.
Too.
3 for.
5.
6 7 And when you continue at your own pace now,
Try not to force your breath,
Even if holding your breath might feel a bit abnormal at first.
Just try to relax your muscles.
And take your time to get comfortable with the rhythm.
And if there are distracting thoughts popping up during this exercise.
Just notice this for a brief moment.
And then consciously shift your focus back to your breathing.
You And as you continue breathing in this rhythm,
You may begin to notice a feeling of deep relaxation rising inside you.
Perhaps how it gets easier and easier to let go and let your body sink heavily into the surface beneath you.
May be sensing warmth somewhere.
Or noticing how your thoughts slow down.
Keep on breathing in this way for a little longer and observe how relaxation feels in your body right now You are calm and clear-headed.
And you can slowly let your breath flow naturally again and internalize this pleasant feeling of calm and relaxation.
By repeating these words a few times to yourself.
I am calm and clear-headed.
I am calm and clear-headed.
Yes you are.
And if there is a situation in the near future,
Perhaps today or tomorrow.
Where you feel drained or anxious.
You can now set yourself the intention to do a few cycles of this breathing exercise and recall the feeling of being calm and clear-headed.
Fantastic.
Now gradually become aware of the space around you the noises.
The temperature.
Any movements in your surroundings Bring some movement into your fingers and wrists and when you're ready.
In your own time.
Open your eyes and take this feeling of relaxation with you into the rest of your day.
Congratulations on taking the time to replenish your energy reserves and let go of difficult thoughts.
Only with sufficient recovery can you perform at your best in fine flow states.
See you next time.
