Elevate, Ground, And Relax: A 4-Minute Breathing Practice

Sometimes, people find it difficult to do breathing exercises while remaining still due to body discomfort, emotional resistance, etc. This exercise offers an alternative by combining movement with breathing to enhance relaxation and release tension. It is designed to help you build the skill of using breath as a gateway to wellbeing. Feel free to extend the duration if needed.

Transcript

Find a comfortable position with your feet flat on the floor,

Back straight shoulders relaxed,

Chest open chin slightly down release your tongue,

Soften your jaw and notice your body become aware of your posture notice the surface supporting you now notice that you are breathing don't try to change it,

Just become aware of the pattern of breathing are you breathing fast or slow?

Deep or shallow?

Now,

Let's take one deep,

Luxurious,

Generous,

Relaxing breath we inhale,

Open our arms out and up once the arms are up hold the air in,

Try to reach the ceiling this stretch should be very comfortable and then exhale arms come down,

Palms are facing down my movement is in sync with my exhalation come to neutral arms are in your lap and breathe easily try to find what easily means for you the air comes in and out in an easy and relaxed way second time,

Inhale,

Arms out and up notice the expansion of the body now try to reach the ceiling stretch,

Stretch,

Hold and then exhale arms come down,

Air come out,

Slowly and release continue breathing in an easy,

Relaxed way and let's repeat this one last time inhale,

Open your arms out and up stretch,

Trying to reach the ceiling,

Hold the breath and then slowly exhale,

Palms facing down you exhale slowly,

Slowly notice the movement slowly like you are calming yourself down with the movement and with the air coming out at the end of the exhalation,

Continue breathing in an easy,

Relaxed way notice your body if you feel that you want to repeat this a couple of times more,

Feel free to do so otherwise,

Come back to the room and when you feel ready,

Open your eyes,

If you have them closed I hope this has been helpful,

Thank you