Hello,
I'm Kendall,
And today I'll be guiding you through the practice of triangle breathing.
This style of breath work combines a smooth inhale and exhale with a brief pause of the breath after the exhalation.
To begin,
Check in with how you feel and make yourself comfortable.
I recommend sitting upright for this practice with your spine elongated and hands resting in your lap.
Take a moment to find a position you can comfortably be in for the next few minutes,
And feel free to close your eyes if you'd like.
Breathe through your nose if possible.
To prepare for practice,
Inhale deeply.
And exhale slowly.
Now follow my count.
Inhale,
4,
3,
2,
1.
Exhale,
4,
3,
2,
1.
Pause,
4,
3,
2,
1.
In,
4,
3,
2,
1.
Out,
4,
3,
2,
1.
Pause.
4.
.
.
3.
.
.
2.
.
.
1.
.
.
In for 4.
.
.
Out for 4.
Pause for four.
Continue to follow this pattern.
You're welcome to count a bit slower or faster than my pace to make the practice suit your natural cadence.
Continue with the pattern,
And if helpful,
Imagine your breath tracing the outline of a triangle.
Inhale and trace up the side to the point.
Exhale down the other side.
Pause,
Trace back to where you started.
Continue like that,
And if you lose track of the count,
Simply begin again.
I'll keep track of time.
Focus now only on the count of your breath.
In for four.
Out for four.
Pause for 4.
We'll take a little bit of time here.
Keep counting your breaths.
Now take a bit longer exploring this pattern and remain as relaxed as possible throughout your physical body.
As you keep breathing,
Can you slow the pace a bit or relax a little bit more through the jaw or shoulders?
Settling and softening as you breathe.
In for four.
Owl for four.
Pause for four.
We'll take about a minute like this.
Continue to follow the pattern of triangle breathing while keeping your body in a relaxed state.
Notice where you've drifted to or if you've stayed connected with the practice and finish one last cycle of breath here.
With your next exhale,
Release the counting and allow your body to breathe naturally.
Get curious about any effect this practice may have had on your mind or body today.
And take time to rest until you feel ready to move into the next part of your day.
You can stretch,
Take some deeper breaths,
Or look around the room that you're in.
Whatever helps you to feel more alert and awake again.
Thank you so much for practicing with me today,
And I hope to see you again soon.
