Hello I'm Kate,
Yoga and aerial yoga instructor and breathing coach.
Welcome to this relaxing breathing practice.
It's a simple breathing rhythm and it will help you to let go of the day's stresses and find restful sleep.
Let's settle in.
So lie on your back all snuggled up in bed if it's the end of the day or perhaps on the sofa for an afternoon nap.
Place your right hand on your heart.
It remains there throughout the practice.
Place your left hand on your belly.
It will rise and fall as the breath travels in and out.
The placement of your hands is optional but it does help you to focus and build that mind-body connection.
The science of this practice is the ratio of exhale to inhale.
So we're going to inhale for a four count and exhale for an eight count.
If that's a struggle and you're experiencing breath hunger you do three six instead.
We'll do ten rounds and I'll count the first few rounds completely and then just give you the inhale and exhale cues so there's not too much of my voice.
Breathe through your nose and it's okay if you fall asleep before we get to the end.
So let's begin.
Take a lovely big inhale through your nose,
Exhale through your mouth and softly sigh it out.
Close your eyes.
Your day is over.
Now is the time for rest.
Inhale for one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale and exhale.
Inhale and exhale.
Inhale,
Exhale.
Last round.
Inhale,
Exhale.
Relax both hands down at your sides.
Eyes stay closed.
Breath returns to a natural rhythm.
Thank you for joining me.
Sweet dreams.
