Tonight's practice is an invitation to soften.
To release the tension,
Pressure,
And stress the body has been carrying throughout the day.
This breathwork is designed to support the nervous system,
Encouraging healthy digestion,
And guide the body back into a rest and digest state.
So find a comfortable position.
You may lie down.
Rest against a wall,
Or sit comfortably with your shoulders relaxed.
Allow your hands to rest gently on your belly.
And simply notice your breath.
No changing it yet.
Just observing.
Notice where you may still be holding tension.
Perhaps in the jaw.
The chest.
The stomach.
Maybe the hips?
And with your next exhale,
Allow the body to soften just a little more.
Take a deep inhale through the nose.
And a slow exhale through the mouth.
Again,
Inhale deeply.
And exhale completely.
Beautiful.
Now begin breathing slowly through the nose.
Inhale for 4.
1 and exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Again,
Slow inhale.
And even slower exits.
Continue here at your own pace.
Longer exhales help activate the parasympathetic nervous system,
The state where the body can properly rest,
Digest,
Repair,
And restore.
With every exhale,
Imagine your body releasing the weight of the day.
Releasing inflammation,
Releasing pressure.
Releasing the need to hold everything together.
Allow the belly to soften fully.
The body digests best when it feels safe.
Now we'll move into gentle humming breaths.
As you exhale,
Create a soft hum through the lips.
Stimulate the vagus nerve.
And bring awareness back into the body.
Take a deep inhale through the nose.
And exhale to soft hum.
Again,
Inhale deeply.
And hum slowly as you exhale.
Feel the vibration in the chest,
The throat,
The face,
The belly.
One more time,
Deep inhale in.
And a long humming exhale out.
Beautiful.
Now return to slow,
Quiet breathing.
Inhale gently through the nose.
And exhale slowly through the mouth.
Imagine the body unwinding with every breath.
Your digestion slowing into rhythm.
Your nervous system settling.
Your body returning to balance.
You do not need to earn rest.
Your body deserves softness.
Take one final deep breath in.
And a long,
Complete exhale out.
Allow yourself to fully arrive here,
Rested,
Grounded,
And supported.
And when you're ready,
Gently return to your evening.
