Welcome Powerful Heart back to another journey and exercise today.
A quick and simple 10 minute breathing exercise to calm down fast when you feel overwhelm.
Let us drop in.
Closing your eyes.
And whatever is happening right now.
Whatever your mind is doing,
You have permission to be fully here.
Do not need to solve,
Do not need to fix,
Do not need to figure out.
All that is asked is for you to breathe with me as we breathe in together.
Staying with me throughout this journey.
To the best of your ability.
We're going to regulate.
Your breathing first.
Following this rhythm as we inhale through the nose for 4,
3,
2,
1.
2 and 1,
Holding at the top for 2,
1 and slowly exhaling for 6,
5,
4,
3,
2,
1.
Three,
Two,
And one.
Going again,
Inhale for four,
Three.
Too.
One,
Holding for two.
1 exhale through your mouth for 6,
5,
4,
3,
2,
1.
Three,
Two,
And one.
And one more round,
Breathing in for four.
3.
2 and 1,
Holding at the top for 2 and 1,
Out,
4,
6,
5.
4,
3,
2,
And 1 pausing here.
Letting your breath come back.
To a natural rhythm.
Breathing slowly.
Softly.
As without breath.
Also notice our body.
Our feet and legs.
Our hands.
Our chest.
Right now.
You are not in the future or the past.
You're not in a problem.
Or a memory.
You are here.
If your mind jumps.
Come back to your breath.
Back to your body.
As we breathe in again for four.
Three.
And one holding at the top for two.
1,
Out through your mouth for 6,
5,
3.
.
.
And wine.
Going again in through the nose for 4 Three.
Two.
And one,
Holding for two.
One.
Out through your mouth for six.
Fall.
Three.
Two.
Back to a natural rhythm.
Back to the space.
In between.
Noticing your thoughts.
That might be here,
That might be present,
That might feel heavy.
Just allow them to exist,
Allow them to pass,
Staying your breath.
Staying.
With your body.
As we continue to breathe.
This time,
We will do a few rounds.
Of inhale and exhale,
But on each exhale we will slightly exaggerate.
Our tone,
Our voice.
Breathing in fully into the belly.
As we breathe out,
Sighing,
Exhale.
Going again,
Another one of these,
Breathing in through the nose into the belly fully,
And out,
Turning.
And one more,
Breathing in fully.
And breathing out,
Toning.
Good,
And coming back.
To a natural rhythm.
Coming back.
Into what is here now.
Coming back.
Into your breath and your system.
That is settling.
That is grounding.
And handle all that it is given.
As we ground into this.
Truth.
As we ground into this power.
We take one more deep,
Beautiful breath in through our nose.
Holding it at the top.
And slowly out through the mouth.
Giving permission to move her body a little bit.
To roll our shoulders,
Open up our chest and our heart space.
So your intention to.
.
.
Take this.
Grounded,
Gentle.
Peaceful space with us out into the day and knowing that we never overwhelm.
Strikes.
We can always come back to our breath.
We can always come back.
What we are.
Slowly opening our eyes.
Stepping back into our day.
Knowing that we chose ourselves.
