The breathing pattern for today is two full deep breaths in through the nose and a long full exhale out of the mouth.
So let's begin.
A full deep breath in through the nose.
And then another full deep breath in through the nose.
Filling up your diaphragm with oxygen both times.
And then fully emptying it on the exhale.
Two full deep breaths in.
One long full slow exhale out.
Over and over and over again.
Inhaling through the nose both times.
And exhaling through the mouth.
Breathing this way moves you from your sympathetic nervous system or fight flight or freeze states.
And into your parasympathetic nervous system.
Where you rest,
Digest and heal.
Here is where you enter deeper states of relaxation.
In fully through the nose filling up your diaphragm.
In fully again on top of that first breath.
Exhale fully through the mouth emptying the diaphragm of air on each exhale.
Full breath in through the nose.
Another one on top of that.
Fully exhale.
You want to make sure that you're filling up your belly with air on both inhales.
And fully emptying out the diaphragm.
You want to make sure that you're filling up your belly with air on both inhales.
And fully emptying your belly on your exhale.
In through the nose.
In through the nose.
Out through the mouth.
When the parasympathetic nervous system is activated.
Your fight flight or freeze response is turned off.
Your breathing slows down.
Your heart rate drops.
Your blood pressure is lowered.
And you can enter a state where your body calms down and heals whatever it needs to heal.
And you can tap into this parasympathetic nervous system.
Anytime you choose to pause and slow down and breathe in this in,
In,
Out pattern.
Again,
Finding a pace that works for you.
In through the nose.
Filling up the belly with air.
In through the nose.
Taking more air into the belly.
Exhaling through the mouth.
Emptying the diaphragm of air.
When you activate your parasympathetic nervous system,
You're practicing giving your energy towards a healthier state of being.
You're making the choice to put your body in position where it can do a better job at helping you relax.
Manage stress.
Remain calm.
And stay present.
Full breath in.
Another full breath in on top of that.
Exhale through the mouth.
In.
In.
Out.
In through the nose.
Filling up the diaphragm.
In through the nose,
Adding a little more air into the diaphragm.
Long,
Full,
Slow,
Gentle exhale out through the mouth.
At this point in the session,
You may be feeling tingles all over your body.
You may be feeling a deeper sense of relaxation.
And that's what we're going for here.
Just breathing and letting your body do what it's supposed to do.
In through the nose,
Fully.
In through the nose again,
Fully.
Exhale fully out through the mouth.
Ultimately,
You get to decide what you give your energy to.
And when you choose to practice presence,
Calm,
Stillness,
Your body rewards you with better sleep.
You're better equipped to manage stress.
You become more patient,
More aware,
More accepting.
And you learn that you're stronger than you think.
That you're more resilient than you think.
And it comes from practicing day in and day out.
Sitting down,
Laying down,
And just breathing.
Fully in through the nose.
Fully in through the nose on top of that.
Fully exhaling,
Emptying the diaphragm of air.
This parasympathetic nervous system activation is a way for you to show up for yourself.
A way for you to put your body into a deeper state of relaxation.
A way for you to just be here.
Aware of whatever's going on within your body.
Paying attention to any sensations you may be feeling.
And just accepting them.
And returning to the breath over and over and over again.
Fully in through the nose,
Filling up the diaphragm with air.
Another inhale,
Adding a little more air into the diaphragm.
And then emptying it out through the mouth,
Fully emptying your belly.
Music Music Music As your practice is coming to a close today,
I want to thank you for spending some of your precious time with me.
My wish for you is that you know you are so worth loving.
So keep breathing.
Keep showing up for yourself.
You're worth it.
Thank you for being here.
Music
