Hi there,
Today we are doing an end of the day wind down breathwork session.
This is a short breathwork session.
You can do at the end of any day to relax and unwind after a long day of work.
But having said that,
You can also do this on a weekend should.
.
.
You need to And if you are,
Particularly if you are experiencing stress or anxiety.
Or frustration at work,
This is a really great way to end your day.
And instead of coming through the door and unloading on your partner or your flatmates about your long day.
I would suggest doing something like this.
So that you can actually release the stress of the day.
Rather than unload it on other people around you and go to bed with a positive.
Mindset and it really sets you up for a really great sleep but then it will also set you up for a good morning and a start to the next day as well as a positive way to wind down after a long day.
So.
I want to urge you to lie down for this breathwork practice,
Especially if you can lie down somewhere comfortable,
Preferably without something under your head just because it opens up your airways when you're breathing a lot more when you don't have anything underneath your head.
And really to find somewhere comfortable,
Somewhere where you know you'll feel relaxed,
Where you won't be disturbed.
Somewhere.
That you can essentially try and unplug your mind,
Unwind your mind and Let's get right into it.
So once you've found that comfortable place,
And you're lying down.
Let's start by Closing your eyes.
Maybe doing a little bit of a neck stretch.
Side to side slowly.
You might even want to move your neck in circles after that long day because your neck will hold a lot of tension.
And just relaxing your shoulders.
You can roll them down your back,
Maybe even roll them in a gentle motion.
That feels good.
Slowly relaxing your body and coming into the start of this breath work.
And just giving yourself space to rest in this moment.
Before we go into our main unwinding practice for today,
I want to take a minute just to do some long slow deep breaths to really get you into that restful state.
So we'll take a deep breath in through our nose.
Hold it at the top for a few seconds.
And then breathe it out through your mouth in an audible sigh.
Sigh.
Let's do that again.
Holding it may feel weird,
But try and go with it.
And again,
When you can breathe out on an audible sigh and release,
It does help you to be loud.
It feels unnatural to do that.
We don't often sigh loudly in our day-to-day life,
Which is why when we do it in these practices,
It really,
Really helps.
So let's do it again.
Inhale through the nose.
Hold.
And exhale it out on a huge sigh of relief.
Let's do one more here inhaling through the nose Holding it at the top.
And let it all out in this big sigh as you relax deeper and deeper into this practice.
Grace.
Now we are going to do what is called an eight count box breath.
And this will essentially be and eight count exhale.
An eight count hold at the bottom.
And eight count inhale.
And an eight-count hold at the top.
We'll be continuously repeating this breath for a few minutes.
So you might find it helpful to envision your breath as a box going continuously around.
And it might be helpful to you as well because eight counts can be quite long for some people.
It's putting your hand on your stomach to really feel it inflate during the inhale and contracts during the exhale.
Now,
If you're finding that you can't really do the eight counts,
Count.
So just do what feels good for you,
Especially if you are a beginner.
You might find that four is the best starting point.
And if you're pregnant as well,
I would suggest a four count,
Not an eight count.
Let's try it together.
Let's start with the exhale.
So exhale everything out.
Hold it at the bottom for eight counts.
Breathe in slowly for eight.
I folded it at the top for eight.
And breathe out for eight.
You Inhale.
Hold.
Exhale.
Gold.
Holding it at the top.
And exhaling.
Holding it at the bottom.
Keep going with this breath.
Keep repeating those eight counts.
Now,
If you're doing the four,
Keep repeating those four counts.
If you're doing the six,
Keep repeating the six counts.
Ensuring that you're going in a rhythmic motion as you breathe.
This is a slow,
Deep breathing exercise.
Doing it consciously,
Slowly is the best way to do it.
And you can do it through the nose,
Through the mouth,
It doesn't matter.
As long as it feels good for you and you are in control.
Keep going.
You're doing so,
So well.
Everything that you're doing with this breath is supercharging your insides.
So keep going.
Keep pushing.
Keep breathing.
Keep going,
I'm doing it with you.
In a few seconds,
We're going to do a big exhale out and hold at the bottom.
For a minute or so.
So in three.
.
.
One,
Exhale everything out and hold at the bottom.
In a breathless state.
And allow your body to feel relaxed.
You've created a space for yourself through the power of the breath.
And you can just relax into that calmness and stillness that you're feeling in your body right now.
Keep holding that breath if you can.
And now if you need to breathe that is fine,
You can return to your natural breathing pattern.
Keeping your eyes closed,
You can come into a seated position if you're not already in one.
And just take a few seconds to Come back into the room and thank yourself.
For showing up today.
For allowing your mind and your body to Take a moment to unwind after a long day of work.
A huge well done for creating a space for yourself to breathe.
A huge thank you from me for coming to this session.
You can now open up those eyes.
And just let this relaxing state of euphoria with you now into your evening,
Into your morning as well,
Into your sleep.
And.
.
.
Just bask in this feeling of calmness,
In this feeling of stillness for as long as you can.
Thank you so much for breathing with me today and I will see you very soon.
