Prepare yourself for this breathing exploration by sitting in a comfortable position or lying down and remember to breathe in and out through your nose as we explore cadence breathing.
Begin to pay attention to the movement of your breath in your belly,
The area of the low back and your ribs and let it come in and out gently.
You can put a hand on your belly and a hand on your chest if this is easier for you and keep the chest movement to a minimum.
We're gonna breathe in together now so exhale completely and breathe in with me for the count of four.
One,
Two,
Three,
Four,
Hold.
Exhale for eight.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Hold.
Inhale,
Belly,
Ribs,
Chest,
Hold.
Exhale.
Five,
Six,
Seven,
Eight,
Hold.
Inhale,
Belly,
Ribs,
Chest,
Hold.
You can do ocean breath on the exhale now.
Two,
Three,
Four as if you were fogging a mirror from the back of your throat and hold.
Inhale,
Hold.
Exhale.
Inhale,
Hold.
Inhale,
Hold.
Exhale.
Five,
Six,
Seven,
Eight,
Hold.
In again,
Thinking of your back,
Back of the ribs,
Hold.
Exhale.
Hold.
In again,
Hold.
We're gonna exhale humming now.
Hold.
Inhale again and hold at the top.
Relax.
Exhale humming.
Hold.
One more time.
Inhale,
Feeling all the way to the top for the count of five.
Hold.
Exhale humming or ocean breath as slow as you can.
Six,
Seven,
Eight,
Nine,
Ten.
Hold.
One last time.
Inhale for five.
Hold.
Exhale slowly,
Surrendering to the breath out the wave.
And hold.
Now continue breathing easily through the nose.
Resume normal breathing.
