Hi there,
You're very welcome to this recording of the second unplugged practice which is called bottom triangle breathing and it's another parasympathetic practice.
Another one that is designed to help you trigger that rest and digest state and it's an interesting one to contrast and compare with the four eight breathing that you've already become accustomed to.
Once again let's start as we always do,
Put yourself into a comfortable position either lying down with your eyes closed and it can be really useful if you are lying down just to put your hand on your abdomen so that you notice the diaphragm going up and down as you breathe in and out through the nose and reinforce that sense of the lovely pace of a balanced diaphragmatic breath.
If you're sitting in a chair put your feet flat on the ground put your hands in your lap and again allow your eyes to close very very gently.
Now just for a few moments drop in and notice what's going on in your body and as I said in the last recording get used to doing this on a regular basis even when you're not practicing.
Just noticing am I jittery and high or am I chilled and relaxed?
Am I on edge or am I quite grounded?
And just start to get used to noticing that because noticing that will help you to figure when you need to employ some of your practices and which practices to employ.
But as I said before it will also help you to reinforce your confidence that these practices work because checking in with your body at the beginning and checking in at the end allows you to do a before and after sort of examination and notice the impact on the parasympathetic nervous system.
Throughout this once again I recommend that you continue with nose breathing avoid the mouth breathing as much as possible through all of these practices trying to make it your absolute default in all situations to nose breathe.
We are going to do three rounds of ten so the first one will be an in-breath of four an out-breath of four and a hold of four then the second batch of ten will be an in-breath of five an out-breath of five and a hold of five the third one will be an in-breath of six an out-breath of six and a hold of six and all of the time following the same guidance as I gave you in the first one if at any stage you find any of the larger counts challenging stay at the highest of those counts that feel comfortable for you.
Over time you can expand the size of your triangle through four five six and even bigger but always always always with parasympathetic practices making sure that it is comfortable not putting you under stress not putting you under any strain is absolutely essential.
Okay so let's get started on a quick reminder nose breathing all the way so breathing in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four in two three four out three two one hold two three four change into five two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five in two three four five out four three two one hold two three four five change into six two three four five six out five four three two one hold two three four five six one two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold two three four five six in two three four five six out five four three two one hold five four three two one and coming back to your normal breathing for a few moments take this opportunity to check in and notice what's going on in your body what if any shift has there been now what state are you in that was the second unplugged practice bottom triangle breathing
