The 4-6 Belly Breath

A short belly breathing exercise, to calm down, to create some extra headspace, and increase your heart coherence. To use whenever you want, but better still, let it become a ritual at fixed times and increase the time of practice bit by bit. Also helpful when you can't fall asleep.

Transcript

4-6 abdominal breathing.

For this exercise you can stand,

Sit or lie down as you please.

Take a relaxed position without completely sinking away.

You can bring your hands on your belly just under your ribcage.

You will breathe in for 4 counts behind your hand on your belly.

Your hand and your belly will rise.

You will breathe out for 6 counts behind your hands and your belly will deflate.

Before starting we will evacuate all air from our system by exhaling through the mouth and really exhaling properly.

Afterwards you preferably breathe through your nose in and out in the exercise.

If you normally use your mouth to breathe then you can continue to do so.

Gently close your eyes,

Let's start.

First we evacuate.

Breathe out completely through your mouth.

Now everything through the nose.

Breathe in for 4.

One,

Gently breathe out.

In,

Out.

In,

Let go.

In,

Gently out.

In,

Let go.

One more time.

Let go.

You can continue with the same rhythm or you can just open your eyes now.

Reviews

Thx!