Hello,
I'm Alice.
We'll be doing Brahmari breathing or humming bee breathing today.
And in this breathing technique,
We breathe slowly in and out through the nose.
The inhale is quiet,
But on the exhale we create a humming sound as our vocal cords vibrate.
It sounds like this.
Closing your eyes or lowering your gaze now.
And we'll begin by noticing our natural breathing.
Notice if you're breathing high into your chest or lower into your belly.
If you're breathing through your mouth,
Gently close it now and breathe just through your nose.
Breathing through your nose is key.
Rest your tongue softly behind your top front teeth.
See if you can breathe as smoothly as possible.
Evening out your inhale and exhale to the same length.
Feel your breathing slow down as you take steady and calm breaths in and out of your nose.
Making the breaths as quiet and as comfortable as possible.
Belly and lower ribs very gently rising on the inhale and falling on the exhale.
Chest as calm as possible.
And I'll be breathing with you as we move through some rounds of humming bee breath.
But please feel free to breathe at your own pace.
So we'll do this first round eight times.
Inhale through the nose and exhale while humming.
When you're ready,
Breathing in.
And now return to normal nasal breathing and notice how your body and mind feel.
Do you feel any calmer,
Any steadier?
Perhaps you feel exactly the same and that's okay too.
And in a moment or two,
We'll come back to do another eight rounds of Brahmari breath.
Breathing in and gently returning to normal nasal breathing again.
And noticing if you have any more saliva in your mouth as you practice this breath technique.
And if you do,
That's a really positive sign that you've moved your nervous system towards a calm and healing parasympathetic state.
