Hello,
Welcome.
This breath practice is all about releasing any anxiety or worry and allowing you to come to a place of equilibrium so that you can move forward with confidence and strength.
And this is just a great breath practice to have in your toolkit whenever you need it.
It's something you can do really anywhere.
But today let's really focus on mastering the technique.
So you can find a seated position with a tall spine or you can lie down on your back.
And if you're lying down on your back,
Ideally you're on a yoga mat or if you're in bed,
You have a pillow that is very thin or you don't have a pillow at all.
We want the back to be nice and straight.
We just wanna optimize the breath.
So make sure you're comfortable.
You can take a deep breath.
And then let's just take a few cleansing breaths to prepare for our practice.
So inhale through the nose,
Nice and deep,
Filling the lungs,
The belly,
Expanding everything.
And then exhale,
Release.
Two more like that,
Inhale.
Really deep,
A little bit deeper than last time.
And when you need to,
Exhale through the mouth this time.
Last time,
Inhale through the nose,
Deep,
Deep,
Deep.
And exhale through the mouth,
Maybe with a sigh.
Perfect.
Now I'm going to walk you through the breath practice and we're going to start small and then expand the practice with each round.
As we expand,
Please know you can stay with the initial practice.
Just listen to your body.
Some of us may be able to do the full practice today and some of us might have to work up to that.
Either way is fine,
Just be where you are.
So to begin,
We're going to inhale to a count of two through the nose,
One,
Two.
And then hold just for a beat.
And then inhale more,
One,
Two.
And then exhale to a count of four.
One,
Two,
Three,
Four.
So let's do that together.
Inhale,
Hold.
Inhale.
And exhale,
Three,
Two,
One.
Inhale to hold.
Inhale to hold.
And exhale,
Three,
Two,
One.
Inhale,
Hold.
Inhale,
Hold.
And exhale,
Three,
Two,
One.
Inhale,
Hold.
Inhale.
And exhale,
Three,
Two,
One.
Inhale,
Hold.
Inhale,
Hold.
And exhale,
Three,
Two,
One.
Two more rounds on your own.
Inhaling to a count of two,
Holding just for a beat.
Inhaling and then exhaling to a count of four.
And when you're done with your last round,
Take a nice deep inhale through the nose.
Exhale through the mouth,
Nice and slow.
And then let your breath go back to its normal cadence.
So for round two,
You can do that same exact thing,
But I'm gonna walk you through a slightly longer breath.
So we're going to go to a count of five this time.
So inhale,
Two,
Three,
Hold.
Inhale,
Two,
Hold.
And then exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Hold.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Hold.
Exhale,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Hold.
Exhale,
Four,
Three,
Two,
One.
One,
Two,
Three,
Hold.
One,
Two,
Hold.
Exhale,
Four,
Three,
Two,
One.
Two more rounds on your own,
Keep going.
And after your second round,
Inhale nice and deep through the nose,
Exhale through the mouth.
And let your breath go back to its normal cadence.
So the final round is a count of six.
So three on the inhale,
Hold.
Three on the inhale,
Very brief hold.
And then exhale,
Six,
Five,
Four,
Three,
Two,
One.
So I'll guide you through that,
But again,
You can either do the five count or the four count if that feels better.
So let's begin.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Hold.
Inhale,
Hold.
Exhale,
Inhale.
Hold,
Inhale.
Hold,
Exhale.
Inhale,
Hold.
Inhale,
Hold.
And exhale,
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Exhale,
Five,
Four,
Three,
Two,
One.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Exhale,
Five,
Four,
Three,
Two,
One.
Two final rounds on your own.
And after your second exhale,
Take a nice deep inhale through the nose.
Exhale through the mouth and let your breath go to its normal cadence.
And just notice how your body feels.
Notice any gentle expansion in the body.
Notice what you're thinking.
And just take note if you're thinking or what's on your mind has changed slightly since the start of our practice.
This can be,
Again,
A very powerful practice to integrate into your life on a regular basis.
And it's very easy to do just about anywhere at least a few rounds without anyone noticing.
So if you're in a tough meeting or somebody in some way triggers you,
You can try to come down and find that equilibrium that you need to be your best self in the moment.
I hope you enjoyed that practice.
I hope you get a lot out of it.
And please feel free to repeat it a few times.
Work your way up to the six if you're not quite there.
And trust that you investing in your health and wellness will take you to the places you want to go.
I am wishing you well.
I am wishing you love and all good things.
Thank you for practicing with me.
