Welcome to Being Strategically Resilient.
This is a recovery breathing practice called Dragon Breathing,
Used after a difficult call or situation to help you come back to baseline.
You're not alone in this.
I'm here.
Let's settle your body in place.
Align your spine.
Drop your shoulders back,
Settle in.
Let's meet this head on.
Notice your breathing,
If it's fast,
Just be with it After experiences,
Emotions will surface too,
Just notice them It's okay,
It's natural Let's ground and breathe together Pushing the feet into the ground Let's slow down your breathing as you focus on the sensation of breathing Harness the power of awareness Place your attention on each breath And with each exhale,
Settle the body more,
Sinking deeper into your seat That's right,
Keep slowing down your breathing with each breath Again,
We're not thinking about the breathing,
We're feeling the sensation of the breath.
Keep slowing it down.
Okay,
It's time to regulate.
Let's release the dragon to deal with the stress,
Okay?
You're gonna breathe through the nose and exhale through the mouth.
When you exhale through the mouth,
I want your mouth to be tight and round,
Like you're breathing through a straw.
We're gonna do a five second inhale,
A five second hold,
And a seven second exhale.
Ready?
As one.
Breathing in,
One,
Two,
Three,
Four,
Five,
5,
Holding 1,
2,
3,
4,
5,
Exhale 7,
6,
5,
4,
3,
2,
1 Release every bit of air within you Again,
Breathing in 1,
2,
3,
4,
5,
Holding One,
Two,
Three,
Four,
Five.
Exhaling through the mouth.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
One last time.
Big,
Nice inhales.
Nice and slow.
One,
Two,
Three,
Four,
Five.
Hold.
One,
Two,
Three,
Four,
Five.
2,
3,
4,
5.
Exhale it all.
7,
6,
5,
4,
3,
2,
1.
Good.
Now let's return to our natural breathing rhythm,
Okay?
Enjoy each breath.
Just this one breath,
Inhale all the way up to the top Staying with the exhale as it comes down,
Travels down the spine You look great.
And keep slowing your breathing down to a coherent rate Equal breaths,
About 4 in and 4 out through the nose Let's do coherent breath together.
Breathing in.
One,
Two,
Three,
Four.
Nice hold at the top.
Three,
Two,
One.
Exhale.
Good.
Normal breathing.
Something comes up for you and takes you away from your breath.
You're getting pulled in by the story of what happened.
Just notice this vying for your attention and return to your breathing.
The most important moment in this whole process is the next moment.
Breathe.
After you've been distracted,
This is your opportunity to practice letting go,
The story.
And then just shepherd your attention back to your breath and begin again.
Noticing,
Letting go,
Beginning again.
It's the whole practice.
You're doing great.
Let's have one more nice breath together,
Just enjoy it,
Slow it right down,
Breathing through the nose and out through the nose Excellent.
You can slowly open your eyes,
Move your body vigorously if you like.
Again,
Notice how you feel.
If you need to get up and do this again or go for a walk,
You can use this anytime.
You did great.
Now get back into the fight.
