Welcome to your short circuit breaker breath.
You can use this flow anytime you need calm,
Before an important conversation or meeting,
Or when you want to unwind.
Start by getting comfortable.
Ideally,
You'd be seated upright.
With your back supported by a chair behind you.
With your feet flat on the floor,
Start to notice the weight.
Of your feet on the floor.
Scanning up to your thighs and your buttocks.
Notice them being held by the chair underneath you.
Moving to the back.
Notice it's supported.
By the chair behind you.
Moving up to the shoulders,
See if you can untense those shoulders,
You might roll them back and down.
Then moving to the face.
And clench the jaw.
Soften the brow.
Now start to tune in to your breath.
Breathing in and out through your nose,
Notice the cool sensations as you breathe in.
And the warm sensations as you breathe out.
Now we're going to start breathing in through our nose for five.
And out through our nose for five.
We don't want to force the breath in and out,
We just want it to be a really gentle inhale and exhale.
So exhale now.
And breathe in 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
In 2,
3,
3.
.
.
4.
.
.
5.
.
.
In.
.
.
Out.
And out.
Out.
And out.
In.
.
.
Out.
In out.
Keep going there.
Now we're going to move to a pursed lips exhale we're going to be breathing in for four through our nose and then we're going to be breathing out through pursed lips for a count of eight.
The pursed lips will be like you're breathing out through a straw.
When you're ready,
We're going to take an exhale.
And in two three four out in 2 3 4 out 2 3 4 5 6 7 8 in 2 3 4 out 2 3 4 5 6 7 8 in 2 3 4 out 2 3 4 5 6 7 8 in 2 3 4 out 2 3 4 5 6 7 8 in 2 3 4 out 2 2,
3,
4,
5,
6,
7,
8.
Out.
Two more in.
Last one in.
Out 2,
3,
4,
5,
6,
7,
8.
Now just allow that breath to return to its natural rhythm,
No need to control the breath any longer.
Just notice how your body feels now compared to when you started.
Is that breath a little deeper?
Is that breath a little slower.
How do you feel in your mind?
Start to pay attention.
To the surroundings around you.
Perhaps with your toes and your fingers.
And when you're ready,
You can open your eyes and continue with your day.
