This is a quick and gentle breath to use anytime you're feeling stressed or overwhelmed.
So how it works is the pattern we're about to breathe in actually sends a signal to the brain that takes you out of a stress response and drops you into your parasympathetic nervous system.
So into that beautiful state of rest and digest and relaxation.
So once you've got an idea of this pattern,
You can use it anytime,
Sitting at your desk,
Jumping into a meeting,
Creating content,
Creating your program,
Going live,
Whenever you need to really just feel anchored back into that state of calm.
So the pattern we're going to use is inhaling through our nose for four counts,
Holding our breath for six counts,
And then exhaling gently through the mouth for eight counts.
So find a comfortable seat or you can even lay down.
And first begin by just drawing your focus into the room.
So noticing the sounds,
Smells,
And the temperature.
Maybe even want to just take a look around the room visually and notice what you can see.
Taking in all the details,
Colors,
Even feeling the textures of the fabric you're wearing.
Just taking notice of your surroundings like this is going to support you to just ground into the present moment.
And just know that in this moment,
There's nothing else you need to do.
Nowhere else you need to be other than just here now.
Good.
Now closing down the eyes and just bringing your focus into your breath now.
Inhaling all the way down to the belly and letting it exhale with a nice sigh.
Just a few more of those,
Bringing even more presence and awareness into the body.
Letting yourself just melt a little more into the surface beneath you.
You might even want to roll the neck,
The shoulders,
Maybe even want to roll the hips from side to side.
Giving the jaw a stretch out,
Just allowing the body to soften into this moment.
Beautiful.
So in a few seconds,
I'm going to begin to count you in and we're going to do three one minute rounds of this breath.
Okay,
Inhaling through the nose,
Two,
Three,
Four,
And hold six,
Five,
Four,
Three,
Two,
One,
And exhaling through the mouth,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And hold six,
Five,
Four,
Three,
Two,
One,
And exhaling through the mouth,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling two,
Three,
Four,
And hold six,
Five,
Four,
Three,
Two,
One,
And exhaling seven,
Six,
Five,
Four,
Three,
Two,
One.
Beautiful.
Now just giving that a little shake out,
Just letting any of the energy in the body shift.
You might even want to just make a little sound,
Just giving it a little shake out.
Beautiful.
Now we're going to come back into another cycle of breath.
Inhaling through the nose,
Two,
Three,
Four,
And hold six,
Five,
Four,
Three,
Two,
One,
And exhaling through the mouth,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Beautiful.
Inhaling and hold and exhaling and inhaling and hold and exhaling.
Beautiful.
Now just giving yourself a little shake out again,
Really just shaking all that energy out of the body,
Letting yourself make a little sound,
A little sigh,
Giving the shoulders a big roll.
Beautiful.
So now we're going to go in for one more round of breath.
Inhaling through the nose,
Two,
Three,
Four,
And hold six,
Five,
Four,
Three,
Two,
One,
And exhaling through the mouth,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhaling and hold and exhaling and inhaling and hold and exhaling.
Beautiful.
Giving the body one last little shake out,
Shaking the hands and the arms,
The legs and the feet.
Beautiful.
And now together we're just going to take three final breaths and I'm going to get you to inhale through your nose and as you do,
Raising your shoulders to your ears all the way up and on the exhale,
Roll and just let them drop back.
Two more like that,
Rolling the shoulders all the way up to the ears on the inhale and on the exhale,
Rolling them back and letting them drop.
One last one,
Rolling the shoulders up on the inhale to the ears,
Rolling them back and letting them drop.
Beautiful.
And just slowly letting your breath return to normal and just tuning into how different your body feels now.
Just noticing the spaciousness.
Noticing how much more grounded you feel now.
I'm just taking this little seed of calm back out into your day when you return into the room.
And when you're ready,
You can wriggle fingers and toes,
Stretch it out,
Whatever feels good and slowly find your way back into the space.
