Welcome,
I'm Paul McCann and I invite you to join me for this extended exhale breath practice.
An evidence-based technique to support your nervous system,
Reduce stress,
And cultivate calm.
Find a comfortable position,
Either seated with your feet grounded,
Or lying down with your arms at your side.
Allow your body to settle,
Your shoulders to let go,
And your jaw to unclench.
If it feels safe,
Gently close your eyes or lower your gaze.
Take a moment to notice the support beneath you,
The ground,
The chair.
Feel the gentle pull of gravity anchoring you to this present moment.
Let's take a slow,
Deep inhale through your nose,
Exhaling gently through your mouth,
And just allow your body to let go.
And once more,
A deep,
Slow breath in,
And exhale gently through your mouth.
Today,
We'll focus on a simple but powerful breathing technique,
The extended exhale.
Research shows us that extending the exhale can help regulate your heart rate,
Lower cholesterol,
And activate your body's natural relaxation response.
Throughout this practice,
We'll use a pattern such as inhaling for a count of 4,
And exhaling for a count of 6 or 8.
If at any time you feel uncomfortable or dizzy,
Simply return to your natural breath or pause the practice.
Begin by simply noticing your breath as it is.
Observe the natural flow of air in and out.
Notice where you feel your breath,
The nostrils,
The back of your throat,
Your chest,
Or maybe your belly.
Let's do a few rounds of even breathing to settle in,
So inhaling through your nose for a count of 4,
3,
2,
1,
And exhale through your mouth for a count of 4,
3,
2,
1.
And inhale for a count of 4 at your own pace,
And exhale through your mouth for a count of 4.
And one last one,
Inhale for 4,
And exhale for 4.
And now we'll begin to lengthen the exhale.
So inhale through your nose for a count of 4,
3,
2,
1,
And exhale gently through your nose or mouth for a count of 6,
5,
4,
3,
2,
1.
And continue at your own pace,
Inhale 2,
3,
4,
Exhale 2,
3,
4,
5,
6.
Let your exhale be slow and smooth,
You may even like to sigh gently on your exhale.
And continue with an inhale for 4 counts,
And exhale for 6 counts.
And if this feels comfortable,
You can try exhaling for a count of 7 or 8.
So if and when you're ready,
Gently increase the exhale,
Inhaling 2,
3,
4,
Exhale 2,
3,
4,
5,
6,
7,
8.
If there's no need to force or strain,
Let the body flow naturally.
It's a nice,
Slow,
Gentle inhale into your belly,
And a gentle letting go of the air,
Not forcing it out.
If you notice any tension arise in your body or your face,
Your head,
Simply return to a shorter exhale.
You don't need to strain with this exercise.
Work with your body and its natural abilities,
And as you practice more,
You'll be able to extend the breathing practice more.
Continue exhaling any tension,
Stress,
Anything you no longer need.
If your mind wanders,
Gently bring your attention back to your breath,
And the soothing rhythm of the longer exhale.
You might like to place your hand on your belly and chest to feel the movement and to help support your attention.
And continuing to inhale for 4,
Exhaling for 6 or 8.
Counting to yourself can help focus your mind,
Letting your exhale be long and smooth and effortless.
Notice how each exhale helps your body and mind to settle.
And now allow your breath to return to its natural rhythm,
Letting go of any counting and control.
And notice how you feel.
Is there a sense of calm,
Or ease,
Or release?
Observe the sensations in your body,
The quality of your mind,
And the rhythm of your heartbeat.
And let's close with 3 nourishing breaths together.
Inhale deeply,
Pause at the top,
And exhale slowly.
Again,
Inhale,
Pausing at the top,
And exhale,
Softening.
And one last time,
Inhaling,
Pausing,
And a long,
Gentle exhale.
And in your own time,
Begin to move your body gently,
Or continue to rest if that's what you need.
And may you carry the sense of calm and balance with you as you go throughout your day.
