This is Alaina Lipson,
Your divine mentor.
And today we're going to focus on a simple breathing exercise that can help calm your mind,
Relax your body,
And soothe your nervous system.
We're going to focus on a very simple breathing technique that you can do during meditation,
Walk,
Or doing quite frankly anything else in your life.
Your nervous system regulates so many things in your body,
Including heart rate,
Blood pressure,
Muscle tension,
And muscle strength over time.
When your sympathetic nervous system is activated,
Your body is geared up for fight,
Flight,
Or freeze.
When your parasympathetic nervous system is activated,
It actually decreases your heart rate,
Your blood pressure,
Your muscle tension,
And prepares your body to rest,
To sleep,
To digest food,
And to slow down enough to receive divine guidance,
Inspiration,
And creativity.
When you inhale,
It actually activates the sympathetic nervous system.
And when you exhale,
Your parasympathetic nervous system starts to relax and rest.
By consciously,
Intentionally adjusting your length of inhale versus your length of exhale,
You start to activate that parasympathetic response to rest.
It's a very easy way to remember it's a two to one breathing exercise.
Your inhale is a certain length of time,
And your exhale becomes double that length of time.
You can do this seated in a chair,
Lying on the floor,
Or walking.
Let's go ahead and get settled in and practice this right now.
If you haven't done so already,
Go ahead and find a comfortable place to sit or lie down.
Or if you're walking,
Just bring your full attention and awareness back to the present moment.
As you continue breathing,
Without changing it too much,
Simply adjust your breathing by slowing down the exhale.
For many people,
It helps to count to inhale to about three or four,
And your exhale to the count of about six or eight.
The best way to extend your breath is to simply focus on deepening and slowing down your exhalation and allowing your belly to contract,
Pushing out any additional air.
Let's go ahead and try this together right now.
To the count of three,
Go ahead and inhale.
And exhale to the count of six.
Inhale to the count of three.
Exhale to the count of six.
Inhale to the count of three.
Exhale to the count of six.
Inhale to the count of three.
Exhale to the count of six.
For the next three minutes,
Continue this breathing.
If you need to go deeper on the inhale,
Count to four and exhale to eight.
And your entire focus is simply extending your exhale and letting your inhale happen naturally.
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