Beginner's Work Station Breathing Protocol

A beginner's guide to taking a few minutes at their desk to being mindful of their breath to calm and reduce stress or anxiety. I guide those through two different cadences, the first one being a superman postion (hands on the lower ribs) witht he cadence of a 3 second inhale, and a 4 second exhale, flowing immediately into triangle breathing of 3:3:3 (inhale:hold:exhale and inhale:exhale:hold). This guided breathing break can also be used by those with more practice of breathing, but want something simple and easy to follow on a high stress day.

Transcript

This is our beginners workstation breathing protocol.

Take these 2-3 minutes to focus on our breath and being mindful of the present.

Take the time to feel where we are breathing,

Pushing our belly out on our inhales and letting the belly fall,

Narrowing our ribcage on our exhales.

We will start with Superman breaths,

So put your hands around your lower ribs and sit or stand tall.

As we inhale,

Think about breathing into your hands and as you exhale,

Think about gently pushing the air out narrowing the ribcage.

We will begin with a cadence of a 3 second inhale and a 4 second exhale.

Here we go.

Inhale for 3,

2,

1.

Exhale for 4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale for 4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 3,

2,

1.

Hold,

3,

2,

1.

Exhale,

3,

2,

1.

Inhale,

3,

2,

1.

Hold,

3,

2,

1.

Exhale,

3,

2,

1.

Exhale,

3,

2,

1.

Hold,

3,

2,

1.

Exhale,

3,

2,

1.

Inhale,

3,

2,

1.

Hold,

2,

1.

Inhale,

3,

2,

1.

Exhale,

3,

2,

1.

Hold,

3,

2,

1.

Inhale,

3,

2,

1.

Exhale,

3,

2,

1.

Hold,

3,

2,

1.

Inhale,

3,

2,

1.

Exhale,

3,

2,

1.

Hold,

3,

2,

1.

Inhale,

3,

2,

1.

Exhale,

3,

2,

1.

Hold,

3,

2,

1.

And we get to breathe normal.

And that is it for our beginners workstation breathing protocol.

Reviews

Very nice

Great beginner or refresh