Start by finding a comfortable position,
Either sitting or lying down,
Where your spine can be long and your breathing feels unrestricted.
During this practice,
You will be guided in coherent breathing with a 6 second inhale and a 6 second exhale,
With optional ujjayi breathing added.
If you find that this practice is a struggle,
Or if you feel lightheaded,
Dizzy,
Or short of breath,
Please stop the practice.
You can try my other balanced breathing practice titled Balanced Breathing 4-4,
Which has shorter inhales and exhales.
We will start with a short breath awareness,
And then I will move on to the breath counting.
I will count a 6 second inhale and a 6 second exhale for the first 5 minutes.
You can stop then if you prefer.
If you wish to practice for a full 10 minutes,
You can continue to count your breaths on your own during the 5 minutes of silence.
After those quiet 5 minutes,
You will be invited to check in and notice how you are feeling after the practice,
And there will be a brief closing.
During the coherent breathing,
You can add an ujjayi breath.
To use the ujjayi,
Simply introduce a slight tension in the throat,
As you would if you were going to fog up a window.
Continue to breathe in and out through your nose,
Keeping that light tension in the throat.
It will sound something like this.
The tension in the throat will narrow the passage for the breath,
Making it easier to breathe slower.
Let's begin with some simple breath awareness.
Become aware of your natural breath.
Feel the sensations of the breath as it enters and exits through your nose.
Feel the sensations at the nose.
Notice the temperature of the incoming breath.
Feel the temperature of the outgoing breath.
Feel the movement of the breath in your body now.
Feel how the chest moves as you breathe.
Feel if there is movement in your shoulders.
Feel the movement in your ribcage.
Notice movement,
If any,
In your belly.
Where else can you feel the breath moving in your body?
Now,
We will begin coherent breathing.
Remember that you can add the ujjayi,
Or light tension in your throat,
As you like.
I will count for you for the first five minutes,
And you can continue on your own for the five minutes of silence.
Now,
Getting ready,
Blow all your air out,
And inhale.
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Inhale,
2,
3,
4,
5,
6.
Exhale,
2,
3,
4,
5,
6.
Great job.
Now let go of the practice.
Release the counting and just be with your breath.
Notice how your breath feels.
Notice how your body feels.
Notice the state of your mind.
Thank you for practicing with me.
May you be safe.
May you be happy.
May you be healthy.
May you live in peace,
Always.
