Complete Breath: Expand Into Calm & Presence

Breathe fully, expansively, and deeply in all directions. This guided practice will help you access the full capacity of your lungs, creating space in the body and calm in the mind.

By consciously directing your breath into these four areas, you’ll improve oxygen flow, release tension, and feel more grounded and present. This is a perfect practice to reset your nervous system, deepen your awareness, and reconnect with your breath as an anchor for stillness.

Find a quiet space, relax into the moment, and let your breath guide you back to yourself.

Transcript

Breathe into the present moment.

Wherever you are,

Sitting or lying down,

Begin to bring your awareness to the breath.

How is your breath?

Are you breathing through the nose or through the mouth?

Are you breathing into the chest,

Into the back,

Into your sides or into your belly?

Or maybe it's a combination.

Just taking these next few rounds of breath to become aware.

And just notice how you're breathing and how it feels in your body.

Noticing the rhythm of your breathing.

And just observing here.

No need to change anything just yet.

Now,

We begin to manipulate the breath and continue to bring awareness into the body.

Notice your posture.

And notice how your posture has a direct correlation with your breath.

When we breathe predominantly into the belly,

The back bends a little bit.

When we breathe more so into the chest,

Our shoulders open.

And as you inhale,

Let's fill the lungs with air,

Expanding your abdomen,

Your sides,

Your back and your chest.

And as you exhale,

Notice the body softening.

Breathing in belly,

Sides,

The space between the hips and the lower rib.

Breathing into your back,

Notice the posture.

And inhale,

Continue breathing into the chest.

Notice this feeling of confidence,

The broadness in the shoulders,

The length in the spine.

And as you exhale,

Slowly release the chest,

The back,

The sides and let go of the air in the belly.

Continue breathing in deeply through the nose,

Just like this.

Breathing in,

Let it go.

Inhale fully,

Deeply,

Completely.

Exhale,

Release and soften.

And taking a few more rounds here,

In your own time,

In your own flow.

Maybe notice any thoughts that may arise in this stillness.

If the mind begins to wander,

Just draw it back to the breath.

Keep that as your focus point.

Each new breath,

Each inhale is an invitation into the present moment.

And each exhale allows you to release and let go.

And continue breathing deeply and mindfully for the next few moments.

Ready?

Ready?

Take a final deep breath in.

Gently blinking open your eyes to the room,

To the space that you're in.

And carry this calmness with you for the rest of the day.