Hi,
You're listening to Chris and we're going to go through two different breath meditations today.
I'd like you to try and focus in your inhale through the nose and an exhale through the nose.
Change yourself in a nice rhythm between inhaling and exhaling.
Maybe noticing the air coming in through your nose as you inhale and releasing air,
Anything that no longer serves you right now with the exhale.
We're going to be practicing what we call four to six breathing.
So with this,
We inhale for a count of four,
Hold for a count of two and exhale for a count of six.
So when you're ready,
Joining in with me,
Inhale for four,
Hold,
Exhale for six.
Inhale for four,
Hold for two and exhale for six.
Inhale,
Hold,
Exhale.
Inhale,
Hold,
Exhale.
Inhale for four,
Hold,
Exhale for six.
Try that a few rounds by yourselves for your own count.
And as you're continuing there,
I'm going to explain to you another breathing technique,
Placing your left hand on your heart,
Right hand on your stomach.
And with that next inhale,
Can you inhale into the pit of your stomach first,
Then the chest,
Hold,
Exhale,
Deflate the chest,
Deflate the stomach.
You should be able to feel your stomach and your chest push against your hands.
Inhale into the stomach first,
Then the chest,
Hold,
And exhale for six.
Inhale for four into the stomach first,
Hold,
And exhale.
Inhale for four,
Hold,
Exhale for six.
Really notice that breath going into the pit of your stomach.
Inhale into the stomach,
Then the chest,
Hold,
And exhale.
One more time,
Inhale,
Hold,
And exhale.
Practising these breathing techniques proactively as well as reactively if anxiety is something that comes to visit you can just help to calm things down just a tiny bit for you.
Try and practise these daily if you can and take care of yourselves.
