This short breath practice was created with the intention to help you shift from dysregulation to a more calm and regulated state through intentional slow breathing.
So if you're feeling activated in any way,
This practice will help you to pause and reset and to help you feel a bit more calm and regulated.
So go ahead and find a comfortable position so we can begin.
And let's start with a little grounding by bringing your attention to your breath.
Notice the quality and the pace of your breath.
And if you can,
Try to slow down the pace of your breathing just a bit more.
Slowing down the beginning of your inhale.
And slowing down the beginning of your exhale.
Noticing how the belly rises and expands as you inhale.
And how it softly deflates as you exhale.
Notice the surface underneath you.
Notice the parts of the body that are making contact with the surface underneath you.
Feeling held and supported and grounded right here in this moment.
And now we'll take 10 deep breaths together.
And for each inhale and exhale,
I will count you through it.
Starting at 10 inhale for 4 3 2 1 exhale for 6 5 4 3 2 1 and 9 inhale 4 3 2 1 exhale 6 5 4 3 2 1 and 8 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 and 7 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 and 6 4 3 2 1 Exhale 6 5 4 3 2 1 and 5 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 and 4 4 3 2 1 exhale 6 5 4 3 2 1 and 3 inhale 4 3 2 1 exhale 6 5 4 3 2 1 and 2 inhale 4 3 2 1 exhale 6 5 4 3 2 1 last one inhale 4 3 2 1 exhale 6 5 4 3 2 1 Now you can return to an easy breath pattern.
Inhaling and exhaling at your own pace.
And now we'll do five more rounds of breathing together.
This time we'll inhale for a count of four,
Hold for a count of four,
And exhale for a count of eight.
Ready here we go and 5 inhale 4 3 2 1 hold 4 3 2 1 exhale 8 7 6 5 4 3 2 1 and 4 inhale 4 3 2 1 hold 4 3 2 1 exhale 8 7 6 5 4 3 2 1 and 3 inhale 4 3 2 1 hold 4 3 2 1 exhale 8 7 6 5 4 4 3 2 1 and 2 inhale 4 3 2 1 hold 4 3 2 1 exhale 8 7 6 5 4 3 2 1 last one inhale 4 3 2 1 hold 4 3 2 1 exhale 8 7 6 5 4 3 2 1 now take one more deep breath in and hold it for a moment.
And as you exhale,
I want you to imagine you're letting go of anything you're holding on to stress,
Anxiety or worry.
Open the mouth,
Let it all go.
Deep release.
And now come back to an easy breath.
Notice how you feel.
Notice how your body is feeling.
And maybe take a moment to linger just a little bit longer before you rush off to the next part of your day.
