Welcome to another day of Breathe Together With Me Challenge.
I'm so glad you are here.
Today we're going to learn how to be paced in a breathing like exercise.
We're going to learn to pace ourself.
The ideal breathing rate is six breaths per minute.
So we're going to learn to do six breaths per minute by pacing five counts to inhale and five counts to exhale.
Changing the cadence of breathing to six breaths per minute helps lots of benefits,
Including it helps to optimize our ventilation.
It improves breathing efficiency.
It increases your gas exchange and stimulates our vagal tone,
Stimulating our parasympathetic nervous system,
Telling our mind that everything is good.
So let's get started.
We're going to learn to pace ourselves five breaths in and five breaths out.
Let's get started.
Let's get you sitting on a chair,
Or taking a lotus position,
Or you can lie on your back in a semi supine position.
If you're sitting,
Imagine a piece of string gently pulling you upwards towards the ceiling.
Imagine and feel the space between your lungs,
Between your ribs are widening.
With your mouth closed,
Jaw relaxed,
Breathe in and out through your nose.
Close your eyes or gently soften your gaze.
Let's get started.
Let's take a few slow breaths in.
I would like you to place your hands on the lower two ribs.
As you breathe in,
Feel your ribs moving outwards.
As you breathe out,
Feel your ribs moving inwards.
To pace your breathing,
I'm going to count to five for a breath in and five for a breath out.
Let's get started.
Let's breathe in for one,
Two,
Three,
Four,
Five,
Out,
Two,
Three,
Four,
Five.
And you can continue breathing like this for another couple of minutes.
If your mind wanders away,
Gently bring it back.
It's okay to have thoughts coming in,
Or just gently tell them to come back to breathing.
To finish off this exercise,
Let's take one more slow breath together.
Breathing in,
Two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five.
Enjoy the sense of calm that fills your body and your mind.
When you're ready,
Gently open your eyes if they were closed.
Take a moment to notice how you feel.
In this exercise,
We learn to be paced.
We can count five counts in and five counts out.
If you like,
And you can make it even slower,
Six counts in and six counts out.
If you feel too uncomfortable,
You can do four counts in and four counts out.
Remember,
You can always come back to this breathing exercise anytime you feel a moment that you need to have peace and relaxation in your day.
Thank you for taking this time for yourself.
I hope you enjoy this day of Breathe Together With Me Challenge.
Until next time,
You keep breathing.
