Find a place to be for your breath work.
You could be seated or lying down.
It doesn't really matter which,
But choose intentionally to have your body really placed well for breath.
So if you're seated,
Let's make sure we're not slouched or slumped.
Sit tall,
Maybe on the floor propped up on a cushion or in a chair that's not too sinky,
Or lie down on the floor in constructive rest,
Knees bent,
The feet a little wider apart so the knees can rest into each other and make a tent of the legs so they're not holding themselves up,
And the lower back can have space.
In either position,
We're giving the breath and the lungs a kind of symmetry from back to front,
From side to side,
And there's a real openness to the breath.
And start by just noticing your breath,
Wherever it's at.
Just recognize that you are breathing.
As you bring your attention to the breath,
It's kind of just like you're greeting it,
Saying hello,
Shaking hands.
And sometimes the breath can get a little bit shy,
Suddenly you don't remember how to breathe.
Don't worry about that,
Just give it time.
With each breath,
Allow the breath to grow a little bit more comfortable,
Just by bringing your attention to it.
Let it find its natural and normal rhythm,
Depth,
And volume.
Relax your shoulders.
Relax the corners of the eyes.
And don't worry if the breath still feels a bit catchy or awkward.
We'll take a few breaths to refresh it,
To reset it.
So take a big inhale in through the nose,
Fill up into the belly and then into the chest.
For a full breath in,
Pause for just a moment at the top,
And then open the mouth and let it go.
Exhale.
At the end of the breath,
We'll repeat.
Inhale through the nose,
Breathe in all the way to the top of your breath,
Filling from bottom to top.
Pause at the top,
But relax the shoulders,
Just hover there for a moment,
But stay soft in the face.
And then open the mouth and let it out.
And one more in your own time,
Just like that.
And then we'll move into a calming breath,
An extended exhale to cue the relax and reset function of our nervous system.
And using a count,
Which will help find that longer exhale,
But also give ourselves a connection,
Mind,
Body and breath.
The count is kind of like a tool for really connecting to your breath and helping the mind stay focused on it.
Take a few more rounds of just natural,
Normal breath.
And then start just gently making the exhale a little bit longer.
Let the exhale linger.
Try to enjoy an extended exhale.
And then we'll start to find a count.
Let's sync up.
So wherever you are in the breath,
Exhale it out.
Empty.
And inhale to the count of 5,
4,
3,
2,
And 1.
Exhale for 7,
6,
5,
4,
3,
2,
And 1.
Inhale for 5,
4,
3,
2,
1.
Pause just for a moment and then exhale for 7,
6,
5,
4,
3,
2,
1.
Land at the end of your exhale and then inhale for 5.
Nice smooth steady inhale,
3,
2,
1.
Pause,
Relax shoulders,
Relax eyes and exhale for 7,
6,
5,
4,
Feel the belly softening,
2,
1.
Continue on your own.
Perhaps the count gets a slightly different rhythm.
Find your rhythm.
Counting to 5 on the inhale and 7 on the exhale.
As you grow comfortable with this extended exhale,
You may try extending it even further.
Perhaps on the next round you exhale to the count of 8,
Still inhaling to 5,
Just drawing that exhale out a little longer.
You might stay there.
You may on the next round try exhaling to the count of 9,
Inhaling to 5 and exhaling to 7,
8 or even 9.
And then perhaps you're going to 10 so you might be comfortable at 7 and that's fine or you might go back to 7.
But if it feels accessible to you,
We'll count to 10 on the exhale so we're doubling the length of the inhale with the exhale.
Counting to 5 on the inhale and any number from 7 to 10 on the exhale you choose.
We'll just do 2 more rounds so find a count that's sustainable for you for 2 more rounds.
And after you finish the next round just let go of the count and let the breath flow.
