Welcome to this quick breathwork reset.
Start to breathe gently in and out through the nose and you can close your eyes if you'd like a little more calm.
Let's start by checking in with the diaphragm.
Are we breathing nice and deep into the belly?
Go ahead and deepen the breath now if you need to.
In just a moment,
We're going to start to follow a cadence with equal inhales and exhales.
We'll increase the count of every breath,
Working our way up to 10,
And then we'll decrease the inhales while keeping our exhales long and slow.
All right,
So let's get started.
Continuing to breathe in and out through the nose,
Go ahead and exhale and inhale for 3,
2,
1.
Exhale for 3,
2,
1.
Inhale for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale for 6,
Really starting to slow things down now,
2,
1.
And exhale for 6,
3,
2,
1.
Inhale for 7,
Drop your shoulders,
Relax your face,
Your jaw,
And exhale for 7,
Relaxing a little bit more,
2,
1.
Inhale slowly for 8,
7,
6,
5,
4,
3,
2,
1.
And exhale for 8,
And exhale for 8,
Gently squeezing and emptying all that air out,
3,
2,
1.
Inhale for 9 if you can,
Breathing deep into the diaphragm,
Calming the nervous system,
2,
1.
And exhale for 9.
If it helps,
You can do a hissing exhale like this,
Tsss.
Inhale slowly for 10 now,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And slowly exhale for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale for 9,
8,
7,
6,
5,
4,
3,
2,
1.
And exhale for 10.
Remember to hiss if it helps you elongate those exhales,
3,
2,
1.
Inhale for 8,
Again,
Making sure your shoulders and face are relaxed.
And exhale 10,
Relaxing a little bit more with each slow breath out.
Relaxing a little bit more with each slow breath out.
Inhale for 7,
6,
5,
4,
2,
1.
And exhale for 10,
Noticing the feeling of the breath flowing out.
Inhale for 6,
6,
5,
4,
3,
2,
1.
And exhale 10,
Just a couple more breaths.
Deep inhale for 5,
4,
3,
2,
1.
Exhale 10,
Simply focusing on the breath in the present.
Inhale for 4,
3,
2,
1.
And exhale 10.
3,
2,
1.
Last inhale for 3,
2,
1.
Last exhale for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Nice job!
You can return to normal light breathing,
Still in and out through the nose if you can.
We've just signaled to the mind and body that we are calm,
We are safe,
And we are present.
You can sit here a little longer if you'd like,
And whenever you're ready,
You can open your eyes.
