Slow Breath Flow For Finding Calm Or To Unwind

This breath flow combines slow techniques to help you find a moment of calm, to unwind or fall asleep. It will help bring you into the present moment, back to yourself.

This breath flow can be done seated or lying down.

It includes a body scan along with coherence breath, box breathing and extended exhale, along with some small breath holds.

Transcript

Hello and welcome everyone. Today we're going to do a slow breath flow practice. You might be feeling a little anxious or wound up, Or you might be looking for something to help you unwind and fall asleep. You can use this track anytime. It will bring you back to yourself. The beautiful thing about the breath is that it's not in the future and it's not in the past. The breath is purely in the here and now. It allows us to be present. Find a spot where you feel comfortable. You can either do this practice sitting up or lying down. You might even already be in bed ready to sleep. Wherever you are, You want to be comfortable. Try to make yourself even just 10% more comfortable. That might mean leaning your back against something so you're sitting tall and proud, But not too rigid. It might mean pulling a blanket over you, Or if you're lying on the floor, Placing a pillow underneath your head. Start to tune in to where you feel your body supported beneath you. Bring your attention to your feet. Focus here. Try to relax your fate just 10% more. Moving up to your calves, Soften any tension here. Your upper legs and thighs. You might feel the chair or the bed beneath your thighs placing a little gentle pressure. Moving up to your buttocks, Feel them supported by the ground. Release any tension. Your lower back, Supported by the surface beneath you, Soften here. Your upper back and chest. You might notice the breath moving in and out of this area, Expanding on the inhale and falling on the exhale. Just tune into that for a moment. Now the face. Tune into the jaw. This is where we tend to hold a lot of tension. See if you can create a little space between your upper and lower teeth. Unclench the jaw. Into the forehead and scalp, Soften the forehead, The eyebrows, The eyes. They've probably been doing a lot of work today. Feel the entire body here right now. Start to tune in to the breath, Bring your attention to the tip of your nose, Feeling the cool sensation as you breathe in. And the warm sensation as you breathe out. Cool on the way in warm on the way out. Notice the breath around the chest and the belly. No need to change anything. Just notice the belly and chest expand on the inhale. And fall on the exhale. In a moment, We're going to begin a coherent breath. We'll breathe in for five through the nose and out for five through the nose. This rhythm connects the breath. And the heart. Will meet on the next exhale. And in 2 3 4 5 out 2 3 4 5 in 2 3 4 5 out 2 3 4 5 in 2 3 4 5 out 2 3 4 In 2 3 4 5 Out 2 3 4 5 In 2 3 4 5 Out 2 3 4 5 In 2 3 4 5 Out 2 3 4 5 two, Three, Four, Five. In. . . Out. In feel the belly rise And out, Feel the belly full. In, Feel the belly rise. And out. Feel the belly fall. In. . . Out. In out. In 2 3 4 5 out 2 3 4 5 in 2 3 4 5 out 2 3 4 5 in 2 3 4 5 out 2 3 4 5 In 2, 3, 4, 5 Out 2, 3, 4, 5 In 2, 3, 4, 5 Out 2, 3, 4, 5 In 2, 3, 4, 5 Out 2, 3, 4, 5 in 2 3 4 5 out 2 3 4 5 last one in 2 3 4 5 out 2 3 4 5 take a deep breath in and hold at the top. Keep holding. Allow the breath hold to settle. And now a slow, Gentle breath out. Let it go. Allow the breath to return to its natural rhythm. Now we're going to move into box breathing we'll breathe in for four Hold for four, Out for four and hold for the four. It'll be in through the nose and out through the nose. Again we'll meet on the next exhale. Breathe in. In and out. And in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 2 3 4 in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 in Proud Out. Hold. In, Hold. Out. Hold. Hold. Out. Hold. In, Hold, Out. Hold. In, Hold. Out. Hold. In, Hold. Out. Hold. In, Hold. Out. Hold last three rounds in two three four hold two three four out two three four hold two three four in two three four hold two three four out two three four hold two 3 4 in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 take a big breath in and hold at the top Keep holding, You're doing so well. And a slow, Steady breath out. Again, Let it go. And allow the breath to return again to its natural rhythm. Our final breathwork practice today is an extended exhale. We'll breathe in for four and exhale for eight, All through the nose again. This is where we really let the nervous system settle to feel calm, At ease. We'll meet on the next exhale, Breathing in. And out. And 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 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 out. In. . . 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 3 4 5 6 7 8 in 2 3 4 out 2 3 4 5 6 7 8 last one in 2 3 4 out 2 3 4 5 6 7 8 now take a deep breath in and last hold at the top. Keep holding allow the body to settle into that hold and a slow breath out, Let it go. And allowing the breath to come back to its steady, Normal rhythm. Well done on completing your slow breath flow practice today. I hope you feel ready, Whether that's to move on with your day or to drift into a restful sleep. To close, We're going to take three breaths together. Breathe in. And sciat. And in And out. Last one in And now, Ahhhhhh. Thank you for being here. Take good care of yourself.