Grand Rising to you.
This audio track is here to guide you through a simple breathing practice designed to bring you from a state of anxiety or overwhelm and back into calm,
Grounded balance.
If this happens to be an SOS moment for you,
If you're experiencing a panic attack or racing thoughts,
I wish to remind you that you're safe here and that this practice will help regulate your body and nervous system.
And please remember,
If you ever feel you are in true crisis,
Reach out immediately to a trusted friend,
To a hotline,
Or to medical support.
For now,
Please find a safe space where you can give yourself the next few minutes to breathe,
To reset,
And to come back to your center.
Let's begin by gently bringing your awareness into the present moment.
Notice five things that you can see around you,
Shapes,
Colors,
Objects.
And now noticing four things that you can hear,
Both near and far away.
Noticing three things that you can feel,
The ground under your feet,
The surface beneath your body,
The air against your skin.
Noticing two things that you can smell,
Either subtle or strong.
And finally,
Notice one thing that you can taste or sense inside your mouth.
Allow this sensory awareness to settle you into your body,
Into right now,
Feeling the ground beneath you,
Feeling that you are supported.
We'll now move into our breathwork practice today.
This breathing style works quickly to calm the nervous system,
To slow the racing mind,
And to bring your body back into regulation.
For this practice,
We'll be focused on breathing exclusively in and out through the nose.
And the rhythm we'll move toward is called 4-1-6-4,
Where we'll inhale for four counts,
Hold gently for one,
Exhaling for six counts,
And then holding softly at the bottom for another four counts.
This sequence balances your body,
Signals safety to your brain,
Allowing us to drop into the parasympathetic state,
Our rest,
Relax,
And digest state,
And helps release anxious energy.
And we're going to ease into this gradually and start with a smaller ratio,
2-1-3-2.
So I invite you now to either be sitting with spine aligned or lying down comfortably.
And once you're settled,
We'll begin with a lighter rhythm here,
Starting in 3-2-1.
Inhaling through the nose,
1-2,
Hold,
Exhale,
2-3,
Hold,
2.
In,
2,
Hold,
Out,
2,
3,
Hold,
2.
In,
2,
Hold,
Out,
2,
3,
Hold,
2.
In,
2,
Hold,
Out,
2,
3,
Hold,
2.
Beautiful work,
And now we'll expand up to 3-1-5-3.
We'll extend the breath a little bit further,
And with my guidance here,
3-2-1,
In,
2,
3,
Hold,
Out,
2,
3,
4,
5,
Hold,
2,
3.
In,
2,
3,
Hold,
Out,
2,
3,
4,
5,
Hold,
2,
3.
In,
2,
3,
Hold,
Out,
2,
3,
4,
5,
Hold,
2,
3.
In,
2,
3,
Hold,
Out,
2,
3,
4,
5,
Hold,
2,
3.
Noticing already how your body begins to soften,
Taking note of any sensations,
Any tension being released,
And the feeling of relaxation covering your body.
And now we'll move into the full 4-1-6-4 rhythm,
And with my guidance here,
3-2-1,
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4.
Soft and controlled,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
In,
2,
3,
4,
Hold,
Out,
2,
3,
4,
5,
6,
And hold,
2,
3,
4.
Allow the breath to return to a natural rhythm in and out through the nose.
Noticing how you feel compared to when you began.
More grounded,
More steady,
More at ease.
Remember,
This practice is always here for you.
Anytime you feel overwhelmed,
Anxious,
Or caught in racing thoughts,
You can come back to your breath and guide yourself with this rhythm.
You are safe,
You are supported,
And you are more resourceful than you know.
And in closing today,
Let's take one more deep breath in together,
And sign it out,
And carry this calm with you into the rest of your day.
Be well and be inspired.
Namaste.
