Hello and welcome to this guided breathing track to help you fall asleep.
As we prepare to get our body,
Our breath,
And our brain ready for rest,
Go ahead and take an inhale in through the nose with some encouragement and then letting out a sigh.
Go ahead and take another encouraging breath in through the nose and for the last time,
Maybe just a little louder,
Letting out a sigh.
And when you feel complete with any sighs,
Letting go of the day,
Simply switching your focus to the quality of your breathing.
Noticing how fast you're breathing.
Noticing where the air enters and exits your body.
And any other qualities of your breathing that you can notice right now.
And if you can,
Make any subtle adjustments to your breathing so that it may be a little bit slower,
More gentle,
And lighter.
In just a few moments,
We're going to be introducing some breath holds in this practice.
This breath hold will be breathing in for five seconds,
Gently holding it at the top for three,
Exhaling as much as we can to have little to no air in the lungs.
These holds will be short and simple,
Starting off with 10 seconds,
Going to 15,
And then ending with 20 seconds.
If you can't hold for as long as the timer goes,
That is totally fine.
Take gentle inhales whenever you're ready,
And in between the sets,
Taking nice,
Slow,
And light breaths in and out through the nose.
We'll begin this practice in 10 seconds,
Making any adjustments or staying right where you are.
And now taking an inhale for 5,
4,
3,
2,
1.
Hold 3,
2,
1.
Exhaling,
Letting out all of the air,
And we'll begin our 10-second hold now.
And taking a recovery inhale through the nose,
And gently letting that out.
Taking another slow and light inhale and exhale.
And we'll take our next inhale,
Preparing for a hold.
Now breathing in 5,
4,
3,
2,
1.
Hold 3,
2,
1.
Exhaling,
Letting out all of the air,
And holding for 15 seconds.
And gently breathing in through your nose,
Taking a few slow rounds of breathing as we prepare for our final breath hold for this practice.
Breathing all the way in for 5,
4,
3,
2,
1.
Hold 3,
2,
1.
Exhaling,
Letting out all of the air,
And holding for 20 seconds.
Keep holding if you can.
No worries if you can't make the full thing.
And breathing in.
Returning to gentle breathing in and out through the nose.
Again making any adjustments so that it can be as light and as slow and gentle as possible for you throughout the night.
