Good evening,
This is Luke,
The Breath Architect,
And today's theme is nature.
Your connection to the natural world around you,
And the natural world within you.
Nature has a rhythm for everything,
For rising,
For growing,
For changing,
For letting go.
And as this day comes to a close,
You have a moment to reconnect with that rhythm,
To feel the same intelligence that guides every tree,
Every wave,
Every breath.
Tonight is about returning to your inner landscape,
To the part of you that knows how to unwind,
How to find balance again after a full day of living.
The first technique we'll use this evening is a gentle humming breath,
Which is a smooth inhale for 4 seconds through your nose,
And a long humming exhale for 8 seconds like so.
The hum activates your vagus nerve,
Which then signals calm and release,
Guiding your nervous system into deep rest.
And after the humming breath,
We will shift into a few cycles of 4-7-8 breathing,
Which is an inhalation through the nose for a count of 4,
A gentle breath hold for a count of 7,
And a slow exhale through the mouth for a count of 8.
Let's begin with the humming breath.
Find a comfortable seat,
Spine long but relaxed,
Feet grounded,
Hands resting softly on your lap.
Let your gaze slowly soften and gently close your eyes.
I'll get you to breathe in through your nose,
And inhale,
2,
3,
4,
And out with a soft hum,
7,
6,
5,
4,
3,
2,
1,
And in for 1,
2,
3,
4,
And humming it out for 7,
6,
5,
4,
3,
2,
1.
In,
And hum,
Inhale,
And letting it go.
You can follow the breather in the background,
Or go at your own pace.
Feel yourself soften,
Take in what served you today,
And let the hum carry the weight of the day away.
Receive the breath,
Let the day dissolve into the hum.
Breathe in the evening softness,
Let the hum unwind your body and mind.
Hum out anything you don't need to carry anymore.
Feel the day fading behind you.
Open gently to the breath.
Let the hum soothe your body and mind.
Receive this moment of quiet.
Just a few more cycles now.
Last cycle.
And we'll now return to your normal breathing.
As we slowly transition to 4,
7,
8.
Beginning in 3,
2,
1.
Take an inhale through the nose for 1,
2,
3,
4,
And hold for 6,
5,
4,
3,
2,
1.
And out 7,
6,
5,
4,
3,
2,
1.
In 2,
3,
4,
And hold 5,
4,
3,
2,
1.
And out 7,
6,
5,
4,
3,
2,
1.
In,
Hold,
Breathe in,
Rest,
Let go.
Inhale openness,
Exhale,
Soften,
Still,
Breathe in,
Rest.
Let go.
In.
One last cycle.
And now,
Let your breath return to its natural rhythm.
Soft and effortless.
Feel the quiet settling inside you.
The day is complete.
Take one last gentle inhale.
And a long,
Easy release.
When you're ready,
You may gently open your eyes.
Or if you like,
You can stay a little bit longer.
Letting the calm deepen into the night.
The music will continue to play on.
Use this space to reflect on the day gone by.
Write down what you're releasing,
What you're welcoming in,
And how you choose to rest.
And when you feel ready,
Take off your headphones and ease into the night.
