Hello,
Welcome to day two of our 10 day breathe together with me challenge.
I'm so glad you are here.
Today we're going to do a breathe light to breathe right breathing exercise.
This exercise helps you to normalise breathing biochemistry.
It helps to reduce the volume of air you're taking in,
In order to create an air hunger.
This is the feeling that you would like to take a slightly bigger breath,
Or the feeling that you're not quite getting enough air.
It helps to improve oxygen uptake and delivery.
It builds up nitric oxide and carbon dioxide in order to calm your nerves,
Improve biochemistry,
Improve oxygen delivery.
It also normalises your breathing volume and improves concentration.
Let's get started.
Let's sit on a chair,
Taking a lotus position or lie on your back in a semi supine position.
Make yourself comfortable.
If you're sitting,
Imagine a piece of string gently pulling you upwards towards the ceiling.
Imagine and feel the space between your ribs winding.
With your mouth closed and jaws relaxed,
Breathe normally in and out,
Gently noticing the breath in and the breath out.
Close your eyes or gently soften your gaze.
Let's start by taking one slow big breath deep into your diaphragm.
Breathing in,
Breathing out.
Practice being aware of your breathing.
Gently observe your breath as it enters and leaves your nose.
Focus on the airflow as it moves in and out of your nose.
Feel the slightly colder air entering your nose and feel the slightly warmer air leaving your nose.
Concentrate on the air that goes in and out.
Try and pay attention and hold your attention on your breath.
If your mind wanders,
Gently bring it back to your breathing.
When you're able to follow your breathing,
Take a slow breath in through the nose and a slow gentle relaxed breath out.
Slow down the speed of the air as it enters and leaves your nose.
Try to breathe a little bit lighter,
A little bit quieter and still.
Slow down your breathing so you feel hardly any air entering and leaving your nostril.
Imagine you have a feather putting right next to your nose.
Your feather is hardly moving.
Breathing so light,
Your feather doesn't even move.
Breathing so light,
Your nose hair not even moving.
Breathing a little lighter than before,
Slowing down and relaxed a bit more than before.
You don't have to interfere with your breathing muscles or restrict your breathing during this exercise.
There's no need to tense up your stomach or reduce your breathing.
There's no need to worry about other things.
You might feel a bit of air hunger.
Feel like you want to take a bigger breath.
Gently,
Slowly,
Quietly,
Lightly take a small breath in and a relaxed breath out.
If you breathe slowly and lightly,
Carbon dioxide will accumulate in your blood.
This creates a feeling that you want more air.
If your mind wanders,
Gently bring it back.
Bring your attention back to your breathing.
At your own time,
Slowly breathe in and relaxing breathe out.
And we breathe in.
To finish this exercise,
Take one more slow breath at your own pace.
Enjoying the sense of calm that fills your body and your mind.
When you're ready,
Gently open your eyes if they were closed and take a moment to notice how you feel.
Thank your breath for always being with you.
Remember,
You can always come back to this breathing exercise anytime you need to find a moment of peace and relaxation in your day.
Thank you for taking this time for yourself.
I hope you enjoy this day of breathing together with me challenge.
Until next time.
