Hi,
My name is Bec.
I'm from Narrabri Nature and Naturopathy and Nutrition,
Next Level Performance.
Find yourself a space where you can be uninterrupted for the next 10 to 15 minutes or so.
We're going to work with your breath to help you to relax.
Instead of working from the mind down and trying to think our way into being calm,
We're going to work the other direction.
We're going to work from the body up that's going to allow your thoughts to start to settle down and your body to relax.
So go ahead and find yourself a nice comfy space.
So if you're sitting,
Just bring both your feet to the floor or cross your legs if you're sitting on the floor already.
Bring yourself into a nice upright position.
If you're laying down,
Lay down facing up.
Perhaps even proper pillow underneath your knees.
Now let's take a deep breath in through our nose and then just a big sigh out.
Let's do that again.
Big breath in.
As you sigh out,
Let everything go.
Big sigh out.
One more.
Big breath in.
Now everything,
Let everything go.
Big sigh out.
That feels better.
Now we're just starting to feel those first waves of relaxation starting to flood over our body.
Perhaps we're feeling our body starting to melt to the floor like a puddle.
Muscles starting to soften.
Everything just gently slowing down.
Now let's find our breathing.
Let's find our breath,
Our rhythm.
Exhale.
And we're going to breathe in.
Two.
Three.
Four.
Breathe out.
Two.
Three.
Four.
In.
Two.
Three.
Four.
Breathe out.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Let go.
Two.
Three.
Four.
Breathe in.
Two.
Three.
Four.
Breathe out.
Two.
Three.
Four.
In and out.
Breathe in and out.
Let's just follow that rhythm.
Just simply breathing in for a count of four.
Out for a count of four.
And what you're doing with this breathing rhythm is you're allowing your body to feel calm.
You're resetting your breath.
You're calming your nervous system.
It's allowing everything to settle.
And if breathing in for four and out for four feels too strong,
You can shorten it to in for two,
Out for two,
Or three and three.
We're going to meet your breath where it is.
All right,
We're going to change it up a little.
We're going to breathe in for a count of three.
And we're going to exhale for a count of six.
So we're going to double our exhale.
Let's exhale together.
And we're going to breathe in.
Two.
Three.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Two.
Three.
Out.
Two.
Three.
Four.
Five.
Six.
In.
Out.
In.
Breathe in.
Breathe out.
Let's go a little further.
We're going to breathe in for four.
Three.
Two.
One.
And out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In for four.
Three.
Two.
One.
Out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In.
Two.
Three.
Four.
And out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In for four.
Three.
Two.
One.
Out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In.
And out.
Breathe in.
And out.
You're going to follow this on your own rhythm.
In for four.
Out for eight.
And what we're trying to do is we're just trying to find your edge.
How slow can you breathe?
Now the trick to breathing slower is how much can you surrender and to relax into this moment?
In for four.
Out for eight.
And when we extend our exhale longer than our inhale,
Allows our heart rate to really slow down.
Your body's relaxing.
Your mind,
Your thoughts are slowing down.
Now if you've met your edge,
You're going to stay here.
But if you'd like to see if you can go a little further,
Let's try in for five and out for ten.
In.
Two.
Three.
Four.
Five.
Out for ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Nine.
Ten.
In.
And out.
In.
And out.
Now you've stretched your breathing.
Start to bring it back just a little.
So we're going to go in for four,
Out for eight.
In.
Two.
Three.
Four.
Out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In for four.
Three.
Two.
One.
Out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In for four.
Three.
Two.
One.
Out for eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
In.
And out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Now breathe in.
Two.
Three.
Four.
Five.
And out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
Out.
Two.
Three.
Four.
Five.
In.
Two.
Three.
Four.
Five.
And out.
Two.
Three.
Four.
Five.
Now just letting your breath return to its natural rhythm.
And just notice the changes.
Sensations in your body.
Just notice whether naturally your mind has calmed down.
When your body calmed down.
Working from the body up.
Instead of the mind down.
It can be very powerful.
And just knowing that you've always got this space to come home to.
Your breath.
Your home.
Your home base.
It's going to allow you to slow everything down.
Get some space for you.
And now,
Just holding a thought perhaps in your mind.
Something that makes you feel happy.
Perhaps it's a holiday.
Perhaps it's a pet.
Just a moment in time where you feel happy,
Calm,
Relaxed.
Just let a smile cross your lips.
Do you remember this moment?
Vividly.
Keep that smile close to your heart.
Enjoy.
