Welcome to another day of breathe together with me challenge.
I'm so glad you are here.
Today we're going to do breath expanding exercise to help with relaxation and activating the body's parasympathetic nervous system.
This exercise also improves lung capacity.
We're going to gently expand your lungs and we're going to train your body to hold more carbon dioxide.
In turn your body can get more oxygen into the tissues and the brain.
This also helps to improve your focus,
Sharpen your concentration and improve mental clarity.
It helps to balance energy levels and combat feelings of fatigue and lethargy.
It also helps to reduce anxiety and depression.
This also supports mind-body connection,
Fostering deeper connection between mind and body,
Creating a greater sense of self-awareness,
Emotional regulation and overall holistic health.
We're going to strengthen our resilience to stress.
By learning to control your breath,
You can develop greater control over your physiological response to stress,
Empowering yourself to navigate challenging situations more effectively.
In this exercise,
If you feel like you need to opt out,
If you feel like you can't keep going,
It's okay.
Practice self-compassion.
You don't have to keep going.
You can slow down or breathe at your own pace.
We're going to breathe in for four and out for four.
We're going to slowly build up to the count of in for 15 and out for 15.
If you need to opt out at the count of eight,
That's okay.
Breathe at your own pace and practice self-compassion,
Self-awareness.
Let's get started.
Find a quiet place,
Sitting on a chair or lying on your back.
With your mouth closed,
Jaws relaxed,
Take three slow deep big breaths.
Breathing in,
Out,
Through your nose.
And we're going to start with four counts in and four counts out.
In two,
Out to six.
In to seven.
In to 13.
Well done.
Now float with me.
Notice any changes to your body and mind.
Well done.
That is the equivalent of two breaths a minute.
You have expanded your lung capacity.
You can slowly train this with constant exercise and regularly practicing.
Open your eyes.
Bring the sense of calm and expansion with you as you go about your day.
Remember,
Your practice is personal and it's okay if you couldn't keep up with the counts.
The important thing is that you took this time for yourself.
To finish this exercise,
Let's take one more slow breath.
In.
Enjoying the sense of calm that fills your body and mind.
And out.
Breathing out the relaxation.
When you're ready,
Gently open your eyes and take a moment to notice how you feel.
This today we're practicing expanding breaths.
This is equivalent to taking two breaths a minute.
This in turn expands your capacity of your lungs.
If you keep doing this,
You will change the biochemistry and your lung capacity.
Remember,
You can 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 Breathe Together With Me Challenge.
