Welcome,
This is Gurri and I'm your guide for the next few minutes.
I invite you to find your most comfortable position while keeping your back upright but not uptight.
While practicing breath work,
I'm going to explain how vagal breathing helps in maintaining and improving your mental health.
For now,
I invite you to find your awareness and bring it towards your breathing.
First,
Noticing the quality of your breath.
Keeping your awareness with your breath without making any changes.
First noticing the natural flow of air coming in and going out from your body.
As your awareness is now on the breath,
We are going to practice vagal breathing.
In this breathing,
We are going to breathe in and out from our nose on a count of 4 and then we will hold our breath before we begin a new breathing cycle.
So if you are ready,
Inhale with me on 1,
2,
3,
4,
Exhale 2,
3,
4.
Hold your breath.
Inhale 2,
3,
4,
Exhale 2,
3,
4.
Hold your breath.
Inhale 2,
3,
4,
Exhale 2,
3,
4.
Hold.
Inhale 2,
3,
4,
Exhale 2,
3,
4.
Hold.
Inhale 2,
3,
4,
Exhale 2,
3,
4.
Hold.
Now keep on repeating this cycle for a few minutes or until you start to feel a sense of relaxation.
Keep this as a reminder every time you listen to this audio.
The vagus nerve is the longest nerve in your body.
It connects your brain to many important organs throughout your body including your gut,
Heart and your lungs.
It also influences your breathing,
Digestive functions and heart rate.
All of them are closely connected to your mental health.
So deep and slow breathing help in stimulating your vagus nerve and also activate the restore and repair function.
Inhale 2,
3,
4.
Exhale 2,
3,
4.
You will notice that your mind is drifting away.
Instead of stopping thoughts and trying too hard,
Simply become aware that your mind is wandering and make a mental note such as thinking,
Planning or revisiting the past.
And whenever possible,
Bring your awareness back on your breathing pattern.
Inhaling for four,
Exhaling for four,
Then holding your breath.
We are going to repeat this for a few more moments.
Andabout 1 minute.
Did you recognize?
Now,
Let go of the vagal breathing and tune into your natural breathing cycle,
Simply noticing your breath,
Your connection with the floor,
Any sound in the room.
You can choose any of these anchors to stay in the present.
Now I'm going to repeat a few affirmations.
You can simply listen or repeat these affirmations with me.
I'm feeling more grounded.
I'm feeling calmer than before.
I'm in tune with my present.
I'm in a deeper relaxation.
I embrace calm,
Peace and stillness.
You can sit in silence or gently open your eyes.
Thank you for joining me today.
This is Guri,
Always sending you love.
