Welcome.
My name is Alyssa Snow.
We're going to practice a breath sequence today that will help you just let go of the day.
Releasing thoughts of today,
Releasing the events from today,
Just allowing you to be in this moment now with ease and softness and presence.
You can do this practice laying down,
You can do this practice sitting up,
Whichever works for you.
I invite you to find the position that makes you most comfortable.
I'll be sitting up today.
So find your position,
Find your seat.
And as you do so,
Just gently close your eyes,
If that's comfortable for you.
If not,
Just look at the tip of the nose.
Find ease in yourself as best you can.
And begin to become aware of your breath.
There's no pattern necessary right now.
We'll jump into a pattern in a moment.
But for here,
Allow yourself awareness of breath.
Simple awareness of breath.
It's hard enough.
Simple doesn't mean easy.
Feel and watch yourself inhale through the nose and exhale through the nose.
Inhaling.
A pattern that we'll have today is inhale to a count of four,
Hold to the count of seven,
And exhale to a count of nine.
And with our exhale,
We're going to create a sound,
Which will be very soothing,
Hopefully.
So if the breath itself,
And the length of the breath itself is too much for you,
Shorten it.
Ideally,
You want your exhale to be a little more than double your inhale.
So do your best.
Your best is perfect.
And so through the nose,
Inhale,
Nice deep breath.
And exhale completely.
Good.
And begin to pace yourself inhaling 1,
2,
3,
4,
Hold it in 1,
2,
3,
4,
5,
6,
7,
Exhale with sound 1,
2,
3,
4,
5,
6,
7,
8,
9.
Inhale through the nose 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale with sound 1,
2,
3,
4,
5,
6,
7,
8,
9.
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
9.
Through the nose,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale with sound 1,
2,
3,
4,
5,
6,
7,
8,
9.
Through the nose,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
6,
7,
8,
9.
Through the nose,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale with sound 1,
2,
3,
4,
5,
9.
Inhale 4,
1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
9.
Two more rounds,
Let's inhale through the nose 1,
2,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
3,
4,
Hold 1,
2,
3,
4,
5,
6,
7,
Exhale 1,
2,
3,
4,
5,
Go and just be here with your breath and notice how you feel.
This particular breath pattern is a tonic for an activated nervous system and sometimes just over the course of a daily life we're activated,
We're stressed,
There's a lot going on,
The mind is active and our nervous system responds to just busyness and regular life from a place of stress.
And so what this breath does is it shows the body that it is safe,
That there's no need to be stressed because we can hold our breath,
We can retain it and we can exhale nice and slow and leisurely and if we're holding our breath in a relaxed way,
The body's safe.
If we're taking our time to exhale,
The body's safe.
The sound that we create with our exhale activates the vagus nerve,
It tones it so it then in turn activates the parasympathetic nervous system which secretes all the good chemicals that relax us,
Help us let go and release.
And so notice how you feel right now.
Notice the state of your body,
Notice the state of your mind.
Maybe a little more quiet,
A little more spacious,
A little more present.
Bringing your hands to your heart,
Thank yourself for pressing play on this video and breathing this breath to regulate your nervous system and to release the busyness of mind and events of your day.
May you be well.
May you be happy.
May you be free from suffering.
May we all be well.
May we all be happy.
May we all be free from suffering.
Thank you so much for your practice.
