Welcome,
Welcome.
My name is Jake Kocot,
And I'll be leading you through this simple circular breathing exercise.
This is going to be a very simple practice of inhaling for five through the nose,
Exhaling through the mouth for five.
Connecting the inhale to the exhale in a circular rhythm.
This pattern of matching our inhale length with our exhale length is going to restore heart rate variability.
It's going to lengthen our heart rate,
Slow our mind and our body,
And give us a chance just to ground back into this present moment feeling a little more spaciousness in our nervous system.
So here we go.
For the next few minutes,
We're just going to breathe in this circular pattern.
Place a hand on your belly and a hand on your chest.
I want you to feel your belly expand as you breathe in through your nose for five,
Making sure we're drawing deep breath down into the belly.
When the belly fills about two thirds of the way into your breathing pattern,
Allow it to expand up into your chest and overflow there.
So breathing into the belly,
When it fills,
Then breathe up into your chest.
And when you reach the top,
Transition directly into the exhale throughout the mouth,
Letting it all fall away.
As the inhale and the exhale begin to merge together,
Losing track of where one ends and the other begins.
This is the aim of this practice to find that circular wave like rhythmic pattern where the inhale and the exhale become one and our heart rate slows,
Softens,
We feel every cell in our body align,
Regulate and calm.
So here we go.
Just going to be for the next three minutes,
Beginning in 3,
2,
1.
Inhale through the nose for 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Inhale 5 through the nose,
Fill your belly,
Fill your chest and exhale 5.
Long,
Slow,
Controlled exhale at your shoulders drop down and inhale 5.
Exhale 5.
Inhale.
Exhale.
Inhale.
Exhale.
Keeping all of your presence on your breath and your focus on relaxing as much as you can.
Inhale 5.
Exhale 5.
Inhale 5.
Exhale 5.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
And final breath exhale all the way out.
This time releasing control of the breath,
Allowing yourself just to be breathed and watch as your body finds its natural breathing rhythm.
Taking a moment to check in with your physical body.
Notice what sensations are present.
Notice some spaciousness,
Calm or ease,
A little bit of softness in the body.
Checking in with the mind.
Noticing what the quality of your thoughts are.
And lastly checking in with your emotional body,
Your heart center.
Welcoming whatever it is that you're feeling but just make space to feel it now.
Take as much time as you need after this practice to feel all that comes up.
This is short and sweet.
But connecting to the breath in this way is potent.
Give yourself a little internal high five moment of gratitude for showing up here.
Spending this time with yourself.
Now walk out into the world with a little more presence,
A little more spaciousness,
A little more love.
