Hey there,
And welcome to The Calm.
If there was a tool that helps you to immediately relax,
Doesn't cost anything,
And is available 24 hours a day.
Would you use it?
Well,
Turns out this tool indeed exists.
Your breath.
While you may not always have the time for a workout or a stroll in nature when stress is high,
Adapting your breathing can be very effective already after a few breaths.
By extending your exhalations and breathing more into your belly rather than the chest,
You stimulate the parasympathetic nervous system.
This system triggers a relaxation response.
On top of that,
Focusing on your breathing also means focusing less on uncomfortable thoughts or emotions.
For example,
When being nervous or anxious before a difficult challenge.
This makes Breathwork a fantastic tool to manage stress.
Calm down and find more flow.
In this session,
We'll practice the 5-5-5 breathing technique.
This will help you bring yourself into a serene and balanced state.
Begin this flow session by reminding yourself that this time,
Right now,
Is dedicated for you to feel more at ease.
So consciously commit yourself to be here now and find your flow.
Gently close your eyes so you can shift your focus away from the outside world and to this present moment.
Observe which position you're settled in right now and feel free to make some adjustments.
Relaxing your shoulders.
Straightening your back.
Or perhaps loosening your jaw.
Seeing if you're clenching there and then gradually move your attention to your breathing observing it as it flows in.
And as it flows out.
Noticing how it feels today.
Every day is different.
So just see what you can notice today.
Observing the rhythm of your breath.
How deep or shallow you're breathing.
Which muscles tense and relax as you breathe in and out.
And in a moment,
You can let this feeling of relaxation and serenity grow within you.
As you adapt your breathing.
Breathing in for a count of five.
Breathing out for a count of five.
And holding your breath down there for a count of five.
You can also imagine a triangle whose sides show you the breathing direction.
Here we go.
Breathe in.
Too.
3 4.
.
.
5.
.
.
Breathe out.
Too.
3 4.
.
.
5.
.
.
And whole.
Too.
3 4.
.
.
5.
.
.
In.
Too.
4.
.
.
5.
.
.
Out.
Too.
Three.
For.
5.
Hold.
Too.
For.
5.
Take some time to get comfortable with this rhythm without forcing your breath or tensing up and let yourself be guided by the sounds in the background.
And it may be that other thoughts or emotions distract you from this exercise.
If so,
Just welcome them as a part of the experience and shift your focus back to your breathing.
