This audio and breathwork technique is designed to reset your overactive sympathetic nervous system and activate your body's natural relaxation response.
Now this technique works in two ways.
Number one,
We're going to have you breathing deeper and slower than you and secondly,
With every exhale you're going to allow your muscles in your body to relax more and more.
The combination of these two creates a highly effective and very powerful way of resetting your sympathetic nervous system.
Now to begin we're going to start with the breathing.
In a moment you're going to hear some various chimes.
This chime here signifies the time for you to inhale deeply into your nose.
I want you to imagine that there is a small hole just below your navel and you're breathing air through your nose into this area.
As you breathe in,
You'll breathe all the way down into your belly feeling your diaphragm stretch and your abdominals stretch as you gently hold your inhalation.
Then when you hear this sound,
You'll exhale slowly through the mouth letting your jaw relax and then letting every single muscle in your body relax more and more.
Whenever you're inhaling,
Just allow your mouth to stay open,
Allow your jaw to stay loose.
Okay,
Let's begin.
If you haven't already,
Just allow your eyes to close down and bring your attention inwards.
Bring your attention into your breath and just notice the gentle inhalation and exhalation.
There's no need to change it at this point and just notice this simple act of bringing your attention inward.
Automatically everything starts to slow down.
Your breath holds great power and the more you practice this audio,
The more easily you'll slip into a state of relaxation.
Okay,
Ready for your first inhalation with this chime.
Breathing in deeply through the nose,
Exhale,
Exhale,
Exhale.
Allow yourself to move into this rhythm of the chimes.
Allow yourself to breathe deeper in through the nose and exhale through the mouth.
As you breathe in,
Feel a gentle stretch of your abdominals and as you exhale,
Allow the abdominals to relax.
Let all the muscle tension just fade away.
Notice now how your breath is naturally starting to follow this rhythm.
With every inhalation,
Feel those abdominals stretch more and more.
Relax all of the tension from your body.
Pay attention to your shoulders.
Any tension just drop from your shoulders.
Feel your arms become heavy.
Any tension in your shoulders just simply melt away.
Notice that as you allow your breath to go deeper and slower than usual,
You start to observe a tingling,
A lightness within your body.
These sensations are the relaxation response becoming activated.
Continue to find your breath.
Continue to relax.
I want you now to imagine a straw just below your navel.
Breathe into that area and exhale out of that same area,
In and out of your abdominals.
I want you now to pay attention to your pelvic floor as you continue to breathe.
Notice any tension that you're holding in your pelvic floor and with the next exhale,
Allow that to relax completely.
Pelvic floor just melt away.
This time notice the backs of your knees.
Let them relax with this exhale.
Letting your pelvis relax more and more with every exhale.
Clench this area.
Let this area go.
Notice that the more that you relax your pelvic floor as you breathe,
You might start to notice some tingling,
Maybe some vibrations,
Maybe some sensations in this area.
Pay attention to this now.
Bring your awareness to these sensations as you continue to breathe.
With every exhale,
Feel your muscles becoming loose and limp.
Notice how your pelvic floor has this inclination to regain tension.
Just let it go with every exhale.
Move your awareness up to your navel,
To your abdomen.
Breathe into this area.
Feel it stretch.
Exhale,
Releasing any tension.
The muscles of your stomach,
The muscles of your abdomen.
Relax more and more with this next exhalation.
Lips loose,
Your jaw loose as you breathe.
Keep your face loose,
Your forehead loose,
And your shoulders.
Let them go loose as well.
Continue to breathe.
Continue to connect with your breath and allow the chimes to guide you.
Continue to allow this breath to move you into deeper states of relaxation.
Allow this breath to take you to new places.
Allow this breath to take you to new places,
To take you deeper within yourself,
Your true self.
Three more breaths.
In through the nose,
Out through the mouth.
Last breath.
Deeply in through the nose.
Feel a gentle stretch and exhale.
Now allow your breath to return to a nice,
Gentle neutral.
Allow your breath to stay in that flow.
Now just notice how settled your body truly is,
How relaxed your body is.
Now whenever you choose to finish this audio,
Whenever you come back to the here and now,
You can always return to this breath.
In moments of stress,
In moments of anxiety,
All you need to do is just breathe in through the nose,
Hold it,
And exhale through the mouth.
You have the power within you to activate the relaxation response,
To down regulate your overactive sympathetic nervous system.
And it all begins with a breath.
I'm going to leave you now.
Feel free to stay and witness and observe the sensations in your body.
Feel the sensations in your body.
Witness and observe the sensations in your body for a moment or two before you go about your day.
Well done for taking the time to connect with yourself and to activate the relaxation response.
