Welcome to this breathwork practice designed to help you find instant relief and calm in your body.
Today we'll be exploring two powerful techniques.
Before we begin,
Find a comfortable seated position.
You can sit cross-legged on the floor,
On a cushion or in a chair with your feet flat on the ground.
Make sure your spine is lengthened,
Shoulders relaxed and hands resting gently on your knees or in your lap.
Close your eyes or soften your gaze and take a moment to connect with your breath.
Let's start by taking a few gentle breaths in and out through your nose.
With each exhale let go of any tension you're holding in your body.
Release the weight of your day and allow yourself to fully arrive in this moment.
Feel your body settling,
Your mind beginning to quiet and your breath becoming the center of your attention.
We'll begin with a four-part breath.
This technique involves inhaling,
Holding the breath,
Exhaling and then pausing before the next inhale,
All for the count of five.
Let's start.
Inhale deeply through your nose for 5,
4,
3,
2,
1.
Hold for 5,
4,
3,
2,
1.
Exhale slowly through your nose for 5,
4,
3,
2,
1.
Pause for 5,
4,
3,
2,
1.
Again inhale for 5,
4,
3,
2,
1.
Hold for 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Pause for 5,
4,
3,
2,
1.
Inhale for 5,
Hold for 5.
Exhale for 5,
Hold for 5.
Inhale for 5,
Hold for 5.
Inhale for 5,
Hold for 5.
Exhale for 5,
Hold for 5.
Inhale,
Hold,
Exhale,
Hold.
5,
4,
3,
2,
1.
Continue at your own pace for a few more rounds.
With each cycle notice how your body feels,
How your mind begins to clear and how coldness starts to settle in.
5,
4,
3,
2,
1.
After this round,
Come back to your regular breath while keeping the awareness inwards.
Now let's transition to the second technique.
We'll alternate exhaling through the nose and the mouth,
Releasing tension and restoring balance.
Begin by taking a deep inhale through your nose,
And then exhale through your nose.
Inhale again through your nose,
And this time exhale through your mouth with a big sigh letting go of any lingering stress.
Let's do it again.
Inhale through your nose,
Exhale through your nose.
Inhale through your nose,
Exhale through your mouth with a sigh.
In through the nose,
Out through the nose.
Inhale nose,
Exhale mouth.
Continue this pattern allowing the exhalations to release tension from deep within.
Let the breath flow naturally and fully as you create space for calm and peace in your body and mind.
Now gently return to a natural breath.
Take a moment to notice the effects of your practice,
Feeling the calm you've cultivated,
The stillness in your mind and the ease in your body.
When you're ready,
Slowly bring your awareness back to the space around you.
Gently wiggle your fingers and toes,
Maybe roll your shoulder.
If your eyes were closed,
Softly open them,
Taking in the light around you.
Thank yourself for taking this time to care for your body and mind.
Know that you can return to this practice whenever you need to find calm and relief.
Thank you so very much and have a peaceful rest of your day.
