Begin to pay attention to your breathing,
Observe where it moves in your belly,
To your sides,
Your lower back.
And make the breath simple,
Easy,
In and out through the nose.
As you take the next inhale,
Just focus your attention on the movement of the breath coming in to your lower abdomen,
Your back,
And then the sides of your belly.
And let it rise and fall gently,
Lightly,
In and out through the nose.
Couple more times on your own,
Letting the air go from the belly to the ribs,
To the lungs in that sequence.
Rising and falling like a wave.
And now completely exhale,
Empty yourself of air and follow my count for the next inhale.
So now take a deep inhale,
2,
3,
And let it fall again,
2,
3.
And another 1,
2,
3.
And let it fall,
Breathe out.
And again,
3,
And exhale,
2,
3.
And now inhale with me for 4,
2,
3,
4.
Exhale,
3,
4.
One more round.
Now for the next round,
We're going to breathe 3 again.
We're going to take in a little less air,
So you reduce the intake.
Maybe going a little slower.
And your exhale.
And again,
Breathe in,
Take a little less,
Maybe 2.
Exhale into a pause.
Inhale small and light.
Exhale,
2,
3.
Do a few rounds of this,
Controlling the intake of air and the exhale,
So you breathe a little less.
You're moderating your hunger for air,
Your ability to tolerate CO2.
You're just breathing lightly through the nose,
Calming your body,
Your mind.
Connecting to your pelvic floor,
Lower back,
Muscles on your belly,
Your ribs.
And now as you continue breathing light,
Maybe 2 seconds for the inhale,
2 seconds for the exhale.
Imagine your body as if it has 3 chambers,
Divided on the lumbar section,
And then the mid back and rib section,
And then the upper thoracic.
And see if you can send your breath to these 3 areas in sequence,
And then empty in sequence.
So your attention is not so much in your hunger for air,
But in the cadence of your rhythm as the breathing comes in and out,
The chamber breathing,
The sections filling in and out.
And now let the inhale become a little bigger,
So you expand fuller these 3 chambers,
Breathing in for 4 with me.
1,
2,
3,
4.
Exhale for 4.
2,
3,
4.
And again,
Inhale,
Exhale.
And one more time,
In,
Out.
And again,
In,
And out.
And now return to nice,
Even,
Normal breathing,
Just notice the changes,
See how you can direct the breath with your attention.
And continue light breathing through your nose anytime you want to practice this.
