Calm In 8 Minutes

This guided practice slowly grounds your body and quiets your mind, building breath by breath into a steady 4x8 rhythm. It invites deeper calm, longer exhales, and a softened nervous system. Perfect for moments of overwhelm, transitions in your day, or when you simply want to return to yourself.

Transcript

My name is Allison. I'm here to guide you through a breath that is physiologically proven to bring your nervous system to a state of calm, Of rest and digest. And so before we begin, Grab a tissue, Blow your nose if you feel any sort of congestion there. Pause the video if you need. And then meet me in a comfortable seat. While I'm demoing this practice, In a cross-legged position. You're welcome to do this practice lying down. Start by closing the eyes. Exhale through your mouth to release everything. And a couple rounds of that, Inhaling through your nose. And opening the mouth to sigh. Inhaling nose. Opening the mouth to sigh. I even just heard my cat start to purr. She can feel already the vibrations in the room coming down. Coming to a calmer, Slower, More restful. State. Alright, So you have the option to keep your eyes closed here, But if you'd like the visual, You can open the eyes and I will be raising my hand on the inhale and then taking it back down on the exhale. So sometimes our ears kind of tune out and the eyes will look at the rise and the fall of the hand to help sort of guide when we're starting to inhale and when we're starting to exhale. And it's a gradual progression. Okay, We're inhaling one, Two, Three, Exhale, Two, Three, Inhale. Two, Three, Exhale. Two, Three, Inhale, Two, Three, Exhale. Two three inhale It's about to change. Exhale. Two, Three, Inhale a little deeper. Three, Four, Exhale. Three four inhale two three four exhale two three four inhale two three four exhale two four inhale two three Exhale to. . . Three four inhale it's gonna change Exhale. Inhale, Two, Three, Four. Exhale, Push it out. Five. Six. Inhale. Two. 4, Exhale, 2, 3, Four, Five, Six, Inhale, Two, Three, Four, Exhale. Five, Six, Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. About to change, Inhale. More space. Exhale, Slow to let it out. Six, Seven, Eight, Inhale. Exhale, Soften. Four. Seven, Eight. Inhale. Exhale, Soften the body, The jaw, The shoulders, The pelvic floor. Seven, Eight. Inhale. Exhale. Seven, Eight, Inhale, Fill up, Fill under the toes, Exhale, Soften the body, The fingers, The toes, The belly. 7, 8, Keep going, Inhale. Exhale, Soften. Five. 8. Inhale. Exhale. Seven eight inhale normal Exhale, Open the mouth. Take a couple breaths like that, Inhaling through the nose. And then exhaling, Open mouth, Continuing to invite this rest throughout the body, This release, This tension relieval. So opening the jaw, Letting the jaw sway side to side. Softening the eyes, The ears. Keep inhaling through the nose, Exhaling through the mouth. Letting go of any sort of tension that feels like it wants to release from the body, Maybe a sway, Maybe a shake. Continuing to, With the mind, Invite the body to Continue to release. And that's the practice, My friends. So thank you so much for joining me in this video. I'll see you on the next one.