Hey everyone,
It's time for another five minute breathing protocol.
And whether you're new to breathwork or experienced,
This protocol is going to help you reset ground and feel more connected to yourself.
So when you're ready,
I want you to find a comfortable spot.
You can sit down or lie down.
And you can even do this protocol standing today if you'd like.
So let's begin.
I want you to start by shutting your eyes or softening your gaze.
Take a deep breath in through the nose and gently exhale through the mouth.
Let's do that again.
Inhale and exhale.
Now I want you just to observe your natural breath without changing it.
Notice the rhythm,
The temperature,
The rise and the fall.
And when you're ready now,
I'm going to bring about a bit of balance and focus by moving into box breathing.
This is a great way to calm your nervous system while having a level of focus.
We're going to go into the nose for a count of four,
Hold for a count of four,
Out through the nose,
Count of four,
And hold for a count of four.
Let's repeat this a few times,
Inhaling,
Hold,
Exhale,
Hold.
Keep going at your own pace,
Being completely present in the four corners of the breath.
And now let's slow things down a little bit.
I'm going to bring our systems into coherence and calm.
I want you to inhale for a count of five,
Exhale for a count of five,
All through the nose.
This is sometimes called resonant breathing,
Which brings your body into balance.
Keep breathing in for five,
Out for five,
Feeling your heart rate settle and your mind quiet down.
And now when you're ready,
We're going to return to awareness and presence,
Taking one more deep breath in and then sighing it out through the mouth,
Slowly bringing your awareness back to your body,
Maybe wiggling the toes and the fingers.
And when you're ready,
You can open your eyes.
Just notice how you feel.
Thank you for joining me today in your five-minute protocol.
Until next time.
