Hi,
And welcome to Breathe Better.
My name is Bianca Harris,
And I'll be guiding you through breath work practices that can help alleviate stress,
Reduce anxiety,
And improve focus.
Each session is intended for daily practice,
Helping you establish a consistent routine.
This show is completely free,
But if you enjoy the content and would like to support my work,
You can donate by clicking the link in the show notes.
Thank you for listening,
And let's breathe better together.
This technique is particularly good if you're feeling stressed out,
Overwhelmed,
Or if you're like me and you cannot stop overthinking.
Maybe a situation has come up in your life that you find your mind ruminating over and over and over.
I have used this practice in many circumstances and situations where I just can't get out of that loop.
We'll use our breath together to ground us in,
Even if it's just for a few moments.
Join me here.
Maybe crossing the legs,
Or if you're in a chair,
Have the feet planted into the earth.
Close the eyes down.
Place the hands gently over the knees.
Let's take three inhales in through the nose,
And exhale out through the mouth.
Breathe in through your nose,
And exhale in through the nose,
And out through the mouth.
So here we're going to breathe into our belly,
Feel the ribcage expand.
Allow that breath to move into the throat center.
Gentle pause at the top,
And then we'll take our exhale all the way down the spine,
Exhaling our breath,
Grounding us into the earth.
Breathing into your belly,
Ribcage,
Throat.
From the base of the brain all the way down the spine,
Exhale,
Let it go.
Again breathing into your belly,
Feel the ribcage expand into the throat.
Exhale all the way down the spine,
Seeing if you can really wring out that exhale,
Allowing every last bit out,
Extending as much as you can.
Breathing into your belly,
Ribs,
Throat.
From the base of the brain all the way down the spine,
Imagine that breath moving,
Grounding you into the earth,
Let it go.
Breathing into your deepest belly,
Chest into the throat center,
Let's pause here.
From the base of the brain all the way down the spine,
Let it go.
Noticing any sensations in the body.
Again breathing into your deepest belly,
Really feel the belly expand all the way into the throat.
Breathing all the way down the spine,
Let it go.
Taking a moment of pause here,
Noticing the weight of your body pressed into the surface.
Exhale into your deepest belly,
Feel the ribs expand,
Throat center.
Holding at the third eye point between the brows,
And then exhale,
Release all the way down,
Grounding you into the earth.
Again breathing in,
Third eye,
Exhale,
Back into the earth.
Three more rounds here together.
Breathing into your belly,
Really feel that expansion,
Allow the ribs,
Rib cage to expand into the throat.
And then from the base of the brain all the way down the spine,
Exhale,
Let it go.
In,
And out.
Coming back to your natural breath here.
Taking this breath any time you need to,
As many times as you need to,
To clear the energy channels in our center body,
Ground us deeper into stability.
As we close our practice here,
Allow yourself to be reminded.
You can use your own body as medicine.
Coming back to your breath to stabilize,
To remember,
And to heal.
