Hey there,
This is Chris McDonald,
Licensed therapist.
I'm going to share with you today a short practice that is very easy to learn.
This is a breathwork practice that you can use when you're having a difficult day.
Maybe you're struggling with stress and just need a moment just to reconnect and release some of that.
So this breathwork is called Bamboo Breath.
So go ahead and get settled.
It helps to be seated with your feet on the floor.
And let's ground for a second before we start.
Just see if you can notice how the chair feels beneath you.
Notice your feet on the floor.
Noticing your heels,
Your toes.
And just knowing the earth is supporting you,
Holding you up.
Noticing your shoulders.
Just try to bring yourself into this present moment awareness.
You're welcome to close your eyes through this breathwork,
Or if you want to look gently at the floor in front of you,
The soft gaze.
Do what feels best for you.
So imagine that there is a tube going from the top of your head,
From your crown chakra,
All the way down to your tailbone.
This is a hollow tube like bamboo.
And we're going to be breathing in and out of this tube in your body.
So do your best with a visualization.
And let's start at the tailbone.
So inhale through your nose from the tailbone to the top of your head.
Nice big breath.
And then exhale,
Top of the head to the tailbone,
Releasing through the nose.
Inhaling,
Tailbone,
Top of the head.
Exhale,
Top of the head to tailbone.
Inhale,
Tailbone,
Top of the head.
Exhale,
Top of the head to tailbone.
And just see if on your inhale,
If you can also notice your ribs expanding.
Go ahead and breathe.
Take a quick break.
And on the exhale,
Feeling the ribs kind of coming back.
Let's try it again.
So inhale from tailbone to head.
Exhale,
Head to tailbone.
Feeling the ribs drop down a little bit.
Bringing that awareness into each breath.
Inhale,
Tailbone to top of the head.
Exhale,
Top of the head to tailbone.
One more time.
Inhale,
Tailbone to top of the head.
Exhale,
Top of the head to tailbone.
And you can let that breath breathing pattern go.
Just notice how you feel for a moment.
Did that bring any ease into your body?
Maybe a little bit more calm.
Just tune into it.
And if it didn't,
That's okay,
Too.
You can always practice some more after this recording.
You can also try it breathing in from the top of the head to the tailbone.
So inhale,
Top of the head.
Exhale,
Tailbone.
Doing it that way.
See what works for you and your body.
And remember,
The more consistent you can use these practices,
The more it's going to help you to stay in that calmer state,
That more parasympathetic activation,
Which is the part of our nervous system that brings us the calm.
Thank you for joining me today.
And again,
This is Chris McDonald.
I hope you have a wonderful day.
And remember,
You can always come back to this practice as needed.
