Coming Home To The Breath

This is the first session in an introductory series on pranayama, the art of conscious breathing. In this short practice, we gently explore breath awareness and guide the breath into the belly to support relaxation and reconnect with the body. No experience is needed—just a willingness to slow down and notice. Especially supportive for those with shallow or chest-based breathing, this is a gentle return to your natural breath.

Transcript

Welcome.

I'm so glad you're here.

Before we begin practicing specific breathing techniques,

We're going to start with something simple,

But deeply powerful.

Just noticing the breath.

You don't need to breathe any special way yet.

You don't need to change or fix anything.

In fact,

The breath is already doing everything it needs to.

Let's take a moment to get comfortable.

You can sit upright or lie down.

Whatever helps you feel supported,

Relaxed and alert.

Now gently bring your attention inward.

Let your eyes close or soften your gaze and begin to notice that you are breathing.

Feel the inhale.

Feel the exhale.

You might sense the air moving in through the nose and out through the nose or mouth.

You might notice the rise and fall of the chest or belly.

Nothing to control,

Just noticing.

Each breath a little different.

Each breath is enough.

Downward,

Into the belly,

Like you're breathing into your lower hand.

As you inhale,

Let the belly gently rise.

If it feels difficult,

That's okay.

Most of us are used to breathing into the upper chest.

Over time,

With practice,

The breath will begin to drop lower.

Breathing helps to calm the nervous system,

Reduce anxiety and allow the lungs to expand more fully.

Especially important for people with shallow or restricted breathing.

For the next minute or so,

I'll be quiet.

Keep your awareness gently on the breath.

Let the belly rise.

You can return to this breath anytime.