Big Breath, Slow Exhale

A short breathing practice using contrast to help you find stillness. We move through quick sighs and wee release breaths before building to one deep, expansive inhale — the biggest breath you may have taken all day. By the end, you'll notice how simply focusing on your breath has quietly switched your mind inward.

Magic, and entirely your own doing.

Transcript

Are you comfortable? Then we'll begin. We're going to start by taking three big breaths in and then three short, Sharp exhales out. Sigh it out. First one. Fill up your lungs. Then just breathe it out. Second one. Fill up your lungs. Sigh it out. Third one. Sigh it out. Feels good. Maybe the first time today that you've actually concentrated on your breath. Probably just thinking about something else other than life's commotions. Sigh it out. It's nice to have a big sigh out, Eh? Right, The next breath in we're going to try and fill up your lungs. We're going to just fill them up completely. We're going to just take in as much air as possible. We're going to fill up your belly. We're going to fill up your shoulders. We're going to fill up the sides. We're going to try and expand your ribs. We're just going to fill up your whole body with the biggest breath you can take. But then, The real reason for the whole breath is just a long gentle exhale. Just let it ease out. Like that. Imagine sitting in front of a candle. We're not trying to blow the candle out. We're just trying to make the candle waver. We're not trying to make you feel uncomfortable either. We're just trying to make you feel nice and relaxed, Eh? Right, So when you're ready, We're going to fill up the lungs, Eh? Take a start. Start taking in air. Start filling up your belly. Start filling up your chest. Up into your shoulders. Feel your ribs expand. Your back. Feel that expand. When you can't take any more, Hold it and then ease out. Gentle, Gentle, Gentle. Nice and tranquil, Eh? Tranquil. How does that feel? Does that feel any better? Probably no, Because I didn't give you any prompts in that. But I know it's a big difference when I do a long slow exhale out. Aye, I find that a lot better than a sigh. But sighs are good too, Don't get me wrong. Right, So what we're going to do, We're going to actually do a sharp, Sharp breath and a sharp, Sharp sigh out. And then we're going to take another extended breath in. We're going to take it nice and easy with a big extended breath, Eh? So, The first one, We're going to take a sharp, Sharp breath in. Fill up your lungs. Cannae take any more in. We're going to just sigh it out. Feel nice and relaxed, Eh? Right. Now, For the big breath in. Before, We're just going to try and take as much air in as possible like we did before, Eh? Fill your belly, Your chest, Up into your shoulders, Eh? As though you cannae take any more air in. Just feel your ribs expand, Your back expand. That belly's pushed all the way right out. We're going to take a massive breath in, Eh? The biggest breath you've had all day, Right? And then gentle exhale. Gentle, Gentle, Gentle. Try not to blow the candle out, Eh? We're going to take it nice and easy. Just concentrate. Concentrate on your insides, Eh? Just concentrate on feeling nice and relaxed. Right. When you're ready, Take a nice, Big breath in. Keep taking it in. Keep taking it in. Feel your belly expand. Feel your ribs expand. Feel your ribs, Just like the gaps in your ribs. Feel them just expand out. Air up into your chest, Up into your shoulders. Your back's expanding, Your belly. And when you cannae take any more in, We're going to just nice and gentle. Nice and gentle. Tranquilo, Eh? We're going to take it nice and easy. So calm, Eh? And then, When you've released all that air, Just sit with it for a couple of seconds, Eh? How do you feel now? For me, I know it's a massive difference. It's like a full on. . . It's not just the calmness, But it's that internal focus. And it's like, Maybe it might have been the first time I've actually focused internally all day. Even for a week, Depending on the weeks I have, Eh? Just concentrating on your limbs, Your arms, Your legs. You're not worried about what happened yesterday, What happened 15 years ago. You're not worried about what's going to happen tomorrow, What's going to happen in 15 years. You're just concentrating on just now. And that's magic right there. That's the best. It doesn't get any better than that. That's magic. Right, You can do this any time you want. You don't need me to mumble in your ear. Right? You're amazing, By the way. Aye. Cheers.