Breath & Stretch For Tech Neck

In this short practice, Deagan guides you to move out of the mind and into the body through breath and nourishing stretches for the upper body. This practice is suitable for all ages and is particulary helpful if you've been sitting at the computer or on your phone for a while. We hope you enjoy! If you find this track helpful, consider giving it a 5 star review and follow Blue River Breathwork here on Insight Timer.

Transcript

Hello and welcome. Begin by finding a comfortable seat, Either closing your eyes completely or taking a low gaze. And then begin to notice what is already happening with your breath. How is it feeling? Does it feel easy and smooth to inhale? Or are there points of stickiness or tension? Is the exhale labored. Or natural. Is your inhale and exhale occurring through the nose or the mouth? And which parts in your body expand and contract as you inhale and exhale. Now start to extend your exhale. If it's available to you, Breathe in through your nose. And exhale through your mouth. Inhale through the nose. Exhale through your mouth, Letting it fall away naturally. And for these few minutes, There's nowhere to go, Nothing to do. And so really giving yourself permission to slow the breath down and to be here with the sensations. Can you identify any points of tension, Whether it's your shoulders or your chest? Your jaw. And if so. . . Is there a way that you can soften any of those places? Letting the inhale come in. And letting the exhale take tension each and every breath. Inhaling new vitality, New life. And exhaling what isn't yours. Filling your body all the way up. It's a big inhale. And exhale, Sighing something out. Inhaling again. And exhale, Let something go. We're going to switch into some gentle stretching. No need to get up, No need to make this big, But just finding ways to create a little bit of space in your body. And doing what feels right for you. We'll inhale and rise the shoulders. Exhale to roll them back. Inhale to rise. Exhale to fall back. Inhale to rise. Exhale, Fall back. Switching the direction now. We'll inhale to rise, Exhale forward. Inhale, Rise. Exhale forward. Inhale to rise. Exhale forward. Once your shoulders are back to a neutral place, Turn your head to the right. Turn it just far enough to get a gentle stretch. Stay there for a breath. Exhale, Come back to center. Inhale, Turn to the left. Exhale, Come back to center. Inhale, Turn to the right. Exhale, Center. Inhale, Turn to the left. Exhale, Center. Now begin making some circles with your neck. Letting your head drop. Big O's. Making them as big or as small as you need, As fast or as slow as you need. Now switching the direction. Going the other way. Taking some extra time in any places that feel extra crunchy. Just sending some love and intention and breath to those places. Returning to neutral, Coming back to the center. Taking one big inhale, Breathing all the way up. Sipping in just a little bit more at the top and holding here for three, Two, One. Exhaling out. Coming back to normal nostril breathing. Thank you for practicing today.