In today's practice,
We're going to use techniques that can help balance and calm the nervous system.
You can come back to these techniques throughout your pregnancy and even during labor.
So go ahead and come into a comfortable position and gently close your eyes when you're ready.
Start with a few deep breaths to really anchor us into this moment.
So deepen the inhale in through the nose and then just let that exhale go slowly in whatever way feels good.
Good.
Continue breathing in deep into the belly,
Feeling the ribs expand and then just letting go.
There's nowhere you need to be right now.
There's nothing you need to do.
Good.
Now return to normal breathing and we're going to start to follow a count.
So we'll breathe in for three,
Out for three,
In and out through the nose,
Continuing to breathe nice and deep into the belly,
But still keeping the breath really comfortable rather than forced.
So go ahead and exhale and breathe with me in three,
Two,
One.
Inhale two,
Three.
Exhale two,
Three.
In two,
Three.
And out two,
Three.
Breathing in two,
Three.
Breathing out two,
Three.
In two,
Three.
Out two,
Three.
In for four now if you can.
Three,
Four.
And out for four.
Two,
Three,
Four.
Inhale two,
Three,
Four.
And exhale two,
Three,
Four.
Breathing in two,
Three,
Four.
And out two,
Three,
Four.
Continuing that cadence on your own now,
In and out through the nose for counts of four.
And as you breathe,
Drop your shoulders if you need to.
Maybe move your neck gently from side to side.
Stretch anything that feels a little tight.
Just releasing any tension.
And with this balanced breath,
We are getting our hearts and our brains in sync so that every system in your body runs smoother,
Helping your baby grow healthy and strong.
Good.
So let's start to slow things down a little bit.
So let's start to slow things down now and add a little more calm.
So begin to elongate your exhales for a count of five.
So inhale two,
Three,
Four.
And exhale two,
Three,
Four,
Five.
Breathing in two,
Three,
Four.
And breathing out two,
Three,
Four,
Five.
In two,
Three,
Four.
And out two,
Three,
Four,
Five.
In two,
Three,
Four.
And out for six now.
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four.
And exhale two,
Three,
Four,
Five,
Six.
Good.
Keep going.
And if six feels good,
You can even lengthen those exhales to a count of seven or eight as long as it's still comfortable.
Still in and out through the nose.
And by lengthening our exhales,
We're telling the nervous system that we are calm.
We are safe.
And by signaling this to your own body,
Your baby feels this too.
So as you breathe,
Perhaps try visualizing your baby completely relaxed in your womb.
And if you'd like,
You can let go of the count and just continue a similar cadence with long,
Slow exhales as you visualize.
You are calm.
You are healthy.
You are relaxed and at peace.
Your baby is calm.
They are healthy.
They are relaxed and at peace.
As we bring our practice to a close today,
Thank yourself for taking this time for you and your little one.
Let's take one more deep breath in and release.
And when you're ready,
You can open your eyes.
You
