Hello,
I'm Stuart Sandeman and welcome to this evening wind down breathwork practice.
This is your time to unplug,
Relax and leave the day behind.
So lie down and settle,
Let your body soften and your mind ease.
Gently close your eyes.
Let's arrive here with three grounding breaths.
So breathe in gently through your nose,
All the way down to the base of your spine.
Feel this expansion into your pubic bone,
Your hips,
Your belly button,
Side ribs,
Midsection,
All the way up into your chest,
Fully in.
And slow breath out through your mouth,
Let your shoulders drop,
Your mind ease.
Good,
And again,
Nice long,
Soft in-breath through your nose,
All the way down,
Base of your spine,
Pubic bone,
Hips,
Belly button,
Side ribs,
Midsection,
All the way up into your chest,
Fully in.
And relaxed out-breath,
Letting go of any tension,
Letting go of your day,
Releasing,
Relaxing.
Good,
One last one like that,
Breathe in through your nose,
All the way down,
Opening the sections of your breath,
Pause at the top.
This time sigh it out through your mouth,
Let it all go,
Ahhh,
Nice.
Now I'd like us to reset our bodies with a full body release.
So we'll do this by tensing every part of your body and then letting go.
This helps release built-up stress from your system.
So take a breath in through your nose,
Feel your belly rise.
And on that full in-breath now,
Squeeze every part of your body.
So clench your fists,
Tighten your arms,
Squeeze your legs,
Crunch your face,
Tense your whole body,
Every single muscle in your toes,
Everything,
Squeeze,
Squeeze,
Squeeze.
And relax,
Let everything go as you breathe out through your mouth,
Let everything just melt and soften and become heavy.
Good,
Let's try that again.
So breathe in through your nose,
On that in-breath now,
Clench everything tight,
Tight,
Tight,
Hold,
Squeeze your fists,
Your arms,
Your legs,
Your face,
Every single muscle in your body,
Squeeze,
Squeeze,
Squeeze.
And release,
Let your whole body relax as you breathe out.
Relax and be heavy as you sink to the surface beneath you.
Now let's move into a 4-4-8 breath pattern.
This helps down-regulate your nervous system to prepare your body for a deep rest.
So breathe in through your nose for 4,
Hold your breath for 4,
And then breathe out through your mouth for a count of 8.
And as we breathe,
I'll guide you to relax different parts of your body to deepen this calm response and help you wind down.
So breathe in through your nose for 4,
Hold for 4,
Hold for 4,
Calm and still,
And breathe out for 8,
Through your mouth,
Let everything relax,
Let your forehead soften,
Good,
In for 4,
Hold for 4,
And out for 8 this time,
Let your jaw relax,
In for 4,
As you breathe out let your shoulders melt,
And any tension just melt away,
In for 4,
Relax your back,
Your belly,
Let everything soften,
And breathe out for 8,
Relax your whole body,
Let it be super heavy,
Relax,
And the stillness you've created,
Letting your whole body and system reset.
I'm Stuart Sanderman.
Follow me here on InsideTimer for more breath work to help you feel better day and night,
And have a beautiful evening.
I'll see you soon.
