Welcome to the Day 10 of the 10 Day Breathe Together With Me Challenge.
My name is Dr Charlton,
Lifestyle GP.
Thank you for participating in these breathing exercises.
Remember you can always come back anytime you like.
Today we're going to do Humming Breath.
Humming Breath is a technique that combines breath and vibration to ease tension in your body and your mind.
The vibration helps you recalibrate what is overactive in your mind and your body,
While the breath itself activates the parasympathetic nervous system and tones the vagal nerve.
It's great for stress reduction,
Anxiety relief,
And it helps to improve your focus and concentration,
And helps with sinus and nasal health.
It helps to support focal health,
Enhancing relaxation and sleep,
And helps you regulate your emotions.
So let's get started.
You can sit on a chair in a lotus position,
Or you can lie on your back.
If you're sitting,
Imagine a piece of string gently pulling you up towards the ceiling.
Together we're going to take two slow breaths.
Deep breathe in and out through your nose.
Breathing in.
We're going to start putting some humming as you breathe out.
So breathing in.
When you breathe out,
We hum.
Close your lips,
Allowing the sound to resonate through your entire body.
Feel the vibration of the hum in your throat,
The chest,
And your head.
To enhance this sensation,
You can even block your ears and block your eyes.
Breathing in.
When you exhale,
You continue to hum.
Bring your awareness to the sound and sensation of the hum.
Notice how it produces the sound and how it affects your body.
Breathing in.
When you're humming,
You're immersing yourself and practicing mindfulness,
Improving vagal tone,
Balancing out your nervous system.
Let's do breathing in.
Keep going as you feel the vibration becoming more pronounced and expansive.
Making you feel a sense of relaxed,
Calm.
Keep going at your own pace for a few more rounds,
Paying attention to how you feel.
Let's take a moment to notice how you feel.
To finish this exercise,
Take two slow breaths.
Breathing in.
Humming out.
Breathing in.
Humming out.
Enjoy the sense of calm that it fills your body and your mind.
When you're ready,
Gently open your eyes.
Take a moment to notice your surrounding areas and how you're feeling.
Thank you for participating in these 10 days of Breathe Together With Me.
I have a few suggestions on how you can make breathing exercises consistent and lasting.
I hope you've been able to establish it as a habit.
I like to do it first thing in the morning.
Create a comfortable space.
Sit on the couch or lie on the floor or you can lie on a yoga mat.
Make it simple.
Tag it along to a usual routine that you have.
Maybe you do it as soon as you get up.
I like to do it with my coffee.
You can also listen to guided exercise or listen to music.
Practice self-compassion.
If you miss a day,
That's okay.
Just get back into it the next day.
Track your progress.
Write it in a journal.
You can look into this small habit and it will improve your mental health.
You can also encourage and participate in a group learning.
Thank you for participating in the 10 day Breathe Together With Me.
You can always go back to these exercises whenever you feel you need a bit of peace and relaxation in your day.
I hope you enjoy this Breathing Together Challenge With Me.
I am Dr Charlton,
Lifestyle GP.
Thank you for breathing with me.
