Hello,
Welcome to this breathwork.
Today we're going to do a 20 minute relaxing breathwork to get you prepared for sleeping.
First of all,
Let's get started on a superhero stance so you can practice how to breathe deeply.
Let's get your hands placing on the sides of your ribs.
This is your Wonder Woman pose or superhero pose.
Put your fingers and thumbs around your ribs and feel your hands going out when you breathe in.
When you breathe out,
Feel the ribs drawing back in.
This practice,
You can notice how your breathing is going deep into the diaphragm.
As you inhale,
Feel the ribs expanding outward like wings.
As you exhale,
Feel them gently fold back in.
Do this six to eight times.
You don't need to force it.
Feel the ribs going in and out.
Notice how this breathing goes deep in your lungs.
Your breath moves your body.
Your body listens to your breath.
Pay attention to deep breathing while you're doing breathwork and even during the day.
Next,
We're going to do a 50 minute breathwork to get you relaxed,
To get you ready for sleeping.
You can either lie down or you can sit up straight.
Imagine a string pulling up into your head.
Feel your body being held by the ground near you.
Arrive.
There's nothing for you to do right now.
Feel your body supported by the ground.
If you're lying down,
Tell yourself you are grounded.
Let your body be held.
Let's do a slow body scan from head to toe.
Let's pay attention to your head.
Feel your forehead relaxing.
Feel your brow relaxed.
Feel your shoulder floppy.
Let all the tensions go.
Slowly notice your breathing.
If you're holding tension somewhere,
Gently let go with each breath out.
If your thoughts are going fast,
Gently notice your breathing and quiet them down.
Slow down your breathing.
Notice your belly rise and fall.
Gently relax your hips and your thighs.
Notice your knees.
How are they feeling?
Let your calves sink into the ground and your feet grounded.
It's an invitation to let go.
Arrive at this breath work.
Congratulate yourself for giving time for yourself.
Let's start noticing our breathing and feel your breathing going in and out.
On the next exhale,
We're going to do some breathing together.
Inhaling for 4 counts and out for 6.
Breathing in for 2,
3,
4 and out for 2,
3,
4,
5,
6.
In for 2,
3,
4 and out for 2,
3,
4,
5,
6.
In for 2,
3,
4 and out for 2,
3,
4,
5,
6.
You breathe in all the energy.
When you exhale,
You let the day go.
Feel your shoulders soften each time you exhale.
Each time you exhale,
Feel your jaw unclench.
With breathing out longer than breathing in,
This relaxes your nervous system.
Helps you let go of the day and relax.
Breathing in for 4 and out for 6.
If your mind wanders,
Just gently bring it back.
Listen to the music.
Pay attention to how your body's breathing.
With each exhale,
Gently let your thoughts go.
You can breathe in through your nose,
Out through your mouth.
This longer exhale makes you more relaxed.
The next breath work we're doing is called coherent breathing.
Let's meet in the next exhale.
And we go breathing in 2,
3,
4,
5 and out 2,
3,
4,
5.
In 2,
3,
4,
5 and out 2,
3,
4,
5.
In and out.
This is balanced breathing or coherent breathing.
In for 5 counts and out for 5 counts.
You can do this any time you are anxious,
During the day or even before bed.
If you do this for 1 minute or 2 minutes or 5 minutes,
It will benefit to help you balance your heart rate,
Calm the nervous system and regulate your emotions.
Breathing in for 5 and out for 5.
Remember this balanced breathing,
Coherent breathing any time you need a reset.
In for 5 and out for 5.
Embrace the stillness.
There's nothing for you to do right now.
Notice your body breathing.
Breathe in the energy,
Breathe out the waste.
Well done for this coherent breathing.
We're going to meet in the next exhale and try our next technique.
Let's meet and we're going to breathe together.
Breathing in 2,
3,
4 and hold 2,
3,
4.
Out 2,
3,
4 and hold 2,
3,
4.
In 2,
3,
4 and hold 2,
3,
4.
Out 2,
3,
4 and hold 2,
3,
4.
In and hold.
Out and hold.
This is box breathing.
A lot of people know what box breathing is.
Many years ago,
The army people used this to regulate the nervous system.
It helps them to focus and relax before the battle goes.
If you're a beginner,
You can start with 3 counts.
4 counts is the usual one.
If you get better at it,
You can do in for 5,
Hold for 5,
Out for 5 and hold for 5.
Again,
This is great for doing before bedtime.
It's great for doing before anything anxious you're doing.
Box breathing is very famous.
Breathing in 2,
3,
4 and hold 2,
3,
4.
Out 2,
3,
4 and hold 2,
3,
4.
In and hold.
Out and hold.
In and hold.
Out and hold.
Listen to the music.
Pay attention to how your body's feeling.
Let go of any stress.
There's nothing for you to do right now.
Prepare your body to let go of any stress going on.
You can do this to regulate your nervous system anytime you like.
You are in control.
You are grounded.
You are safe.
You are enough.
Well done for letting your body relax and breathe you.
The next exercise,
We're going to go back to breathing in for shorter and out for longer to prepare your body for sleep.
We're going to climb a slow breathing ladder.
You see how you go and see how far you can climb and don't stress if you can't climb as high as I can.
So we're going to do breathing in 2,
3,
4 and out 2,
3,
4,
5,
6.
In 2,
3,
4,
5.
Out 2,
3,
4,
5,
6,
7,
8,
9,
10.
In 2,
3,
4,
5,
6.
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12.
In 2,
3,
4,
5,
6,
7.
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14.
In 2,
3,
4,
5,
6,
7,
8.
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16.
In for 9,
2,
3,
4,
5,
6,
7,
8,
9.
Out for 18,
2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18.
In for 10 if you can,
3,
4,
5,
6,
7,
8,
9,
10.
Out for 20 if you can,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20.
Well done.
Let your body breathe you,
Relax your breath.
Well done for climbing this breathing ladder.
If you can't climb up to 20,
That's okay,
You can work up to it,
It's all a part of the journey.
Well done for giving time for yourself.
Next we're going to practice very light breathing.
Slow down your breathing,
Make it very light.
So light that if you notice your nose hair,
They're not even moving.
Practice reducing your breathing,
Slowing it down.
Let your body breathe you.
Let's breathe so gently you can barely feel it.
Like a whisper of air at the tip of your nose.
Let stillness grow inside.
Embrace your body.
You are grounded.
You are enough.
You are strong.
You are safe.
Let the stillness carry you.
To your sleep.
All the rest of the day.
Thank you for practicing this breath work with me.
I encourage you to listen to the music for a little bit longer.
A little bit more meditation.
Notice your body.
Notice how your body's feeling.
Relax each muscle.
Let the calmness take you for the rest of the night or the day.
Thank you for practicing breath work with me.
I'm Dr.
Charlton Lifestyle JP.
