Welcome to today's breathing practice.
What today looks like is we're going to be doing heart rate variability breathing technique.
It's going to regulate our nervous system and bring us back into a state of balance of homeostasis where we can then respond to the stressors in our lives with more ease and with more confidence.
And so what we're going to do is we're going to inhale for five,
We're going to exhale for five and we're going to do this for five minutes straight.
It's extremely simple.
We're not going to overcomplicate it today.
What I want to do is just to give you a practice that you could take with yourself and do it on your own or something that you can just plug in and play and interject at any point in a day.
Five minutes.
We've got that before we get out of the car to go into our house or into work,
Even at the grocery store,
Walking around,
You know,
You name it.
So here we go.
Inviting you to get comfortable in a seated or lying down position,
Closing down the outer eyes if you are safe to do so and together beginning in three,
Two,
One,
Inhale five through the nose into the belly,
Up into the chest and exhale five out the nose or mouth.
Inhale,
Exhale,
Inhale five,
Belly,
Chest,
Exhale five,
Letting the shoulders drop down.
Inhale five,
Exhale five,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
How deeply can you let yourself relax into the exhale,
Inhale,
Exhale,
In,
Out,
In,
Out,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
In,
Out,
In halfway there,
Out,
Find your flow,
Find your rhythm in fully present with each inhale and each exhale out,
In,
Out,
Inviting you to keep your awareness in your body and on your breath,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
In,
Out,
Final to inhale,
Belly,
Chest,
Exhale,
Release,
Soften the cheeks,
The shoulders,
Final breath,
Inhale and exhale,
Letting go completely of the breath,
Allowing it to fall away.
As your body returns to its natural breathing pattern,
Allow yourself to be breathed and tune your awareness into your body.
Checking in with yourself now,
Created this time and space today to slow down,
To breathe,
To regulate your system.
Now's a good time as ever to check in with yourself.
How are you doing?
How are you feeling?
Just connect to two or three words that best describe how you're doing right now.
Not to judge it.
There's no right,
There's no wrong answer.
Just be honest with yourself and be present with what's there.
And with that,
Bring this new state with you out into your day.
Know that you can always come back to these five breaths in for five,
Out for five,
Whenever you need.
Be gentle,
Be strong.
Have a beautiful day.
