Hi there and welcome to the 20 breath method.
Exploring the power of your breath to shift your state in your next 20 breaths.
This session is our 20 breaths to calm.
So find yourself a comfortable position either sitting or lying down and let's begin.
Firstly,
Just bringing awareness here to your breath.
And we'll start with three clearing cleansing breaths together in through the nose and sighing out of the mouth.
So taking a deep breath in and sighing out releasing.
Good.
Twice more breathing in and letting it go.
Last one breathing in and now letting that breath go.
Now moving into an extended exhale breath in through the nose for four and out of the mouth for eight.
Following my count let's breathe in 2 3 4 and out 2 3 4 5 6 7 8 in 2 3 4 and out 2 3 4 5 6 7 8 breathing in 2 3 4 and out 2 3 4 5 6 7 8 in and out breathing in and exhaling.
We'll take one more round of this breath and now breathing in and exhaling feeling that relaxation washing over your body here.
And as you reach the end of that exhale,
Let's take a deep inhale through the nose holding at the top releasing with a big relaxed sigh letting it go.
And we'll now come into a 4 4 8 breath.
So following me we'll breathe in 2 3 4 hold 2 3 4 and out 2 3 4 5 6 7 8 breathing in 2 3 4 hold 2 3 4 out 2 3 4 5 6 7 8 inhale hold exhale breathing in our last two rounds of this breath holding and exhale coming into our last round of this breath five breaths to go after this one breathing in holding and exhale last one extending that breath out and at the end of that exhale again a deep inhale through the nose hold at the top release with a sigh let it go once more like that breathing in and releasing and to close now take a deep full breath in through the nose and as slowly as you can release that exhale through pursed lips blowing and extending that exhale out two more like that to close deeply in and extending last one here in your own time deep slow controlled inhale and exhaling releasing extending that breath out for one final time and as you reach the end of that final exhale allow the breath to come back to center back to its comfortable natural rhythm take a quick moment to check in with this newfound sense of calm that you've created through these 20 conscious breaths hold on to that feeling feel free to come back to this whenever you need it and I'll see you again soon
