This breath work session is to help you sleep.
I'm going to have you start off by laying down in your bed on your back with your arms gently at your side,
Your head on your pillow,
Your eyes gently closing.
And I want you to start bringing awareness to your breath,
Not changing anything about it,
Just becoming aware of how it feels in your body,
How you're breathing.
Maybe taking notice of any feelings in your body,
Any tension,
Any thoughts that are lingering from the day.
And you're just observing gently,
Not changing anything,
Not trying to force any thoughts out of your head.
Just trying to keep awareness on your breath,
On your body.
And then I'm going to have you take a deep inhale through the nose into the belly,
Feeling that belly rising.
And then you're gently going to exhale through the mouth as if you're trying to blow a candle but not blow it out.
Very gentle.
And then inhaling into the belly again.
And then very gently and slowly exhaling through the mouth.
Inhaling into the belly and exhaling through the mouth.
Inhaling you're feeling that belly rise.
And as you're exhaling,
Begin to release any tension that's left in your body.
And then inhale into the belly.
And with the exhale,
As you're releasing that tension,
Feel your body melting into your bed,
Every muscle becoming heavy,
Relaxed.
And with the inhale,
Your belly rises.
And with the exhale,
You're letting your body sink deep into relaxation into your bed,
Letting go of any thoughts or feelings that are lingering,
Just focusing on the breath.
And we're going to start doing some box breathing.
So you'll be breathing in for four counts,
Holding for four counts,
Breathing out for four counts,
And then holding for four counts.
So on the count of three,
We're going to breathe in one,
Two,
Three.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Inhale 2,
3,
4.
Hold 2,
3,
4.
Exhale 2,
3,
4.
Hold 2,
3,
4.
Deep inhale.
And you're going to hold it for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
And exhale nice and slow.
And then return to breathing normally in through the nose.
Exhaling through the mouth.
Inhaling through the nose.
And exhaling through the mouth.
And as you're breathing,
Try to stay present.
Try to stay in your body in this moment.
And if you get lost in thought as we tend to do,
Just gently bring yourself back to the breath.
Inhaling through the nose.
And exhaling through the mouth.
Without any judgment,
It's okay to get lost in thought.
Just bring yourself back.
Inhaling through the nose.
And exhaling through the mouth.
One more inhale through the nose.
And exhale through the mouth.
And then we're going to go into cadence breathing.
So you're going to be breathing in for 4 and exhaling for 6.
On the count of 3.
1,
2,
3.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Take a deep inhale.
And you're gonna hold it for 10,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And gently exhale,
Slowing down the exhale as much as possible,
Slowing down the breath.
And then when your lungs are completely empty,
Take another deep inhale through the nose.
And we're holding it for 10,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And gently exhale.
And then you're gonna just breathe in through the nose and out through the nose.
Breathing in and out.
In through the nose and out through the nose.
Breathing in for four counts,
Into three,
Four,
And out two,
Three,
Four.
In two,
Three,
Four.
Out two,
Three,
Four.
In two,
Three,
Four.
Out two,
Three,
Four.
In two,
Three,
Four.
Two,
Three,
Four,
Out,
Two,
Three,
Four.
Now do just a couple rounds on your own.
Feeling the breath rising and falling in your body,
Feeling completely relaxed,
Completely calm,
Just listening and feeling to the breath in your body moving like a wave gently in and out.
Then you're going to take one more deep inhale through the nose.
And with a final exhale,
You're letting go,
Letting yourself drift into a state of relaxation and calm.
