This is Larissa Hall Carlson,
Yoga and mindfulness teacher.
Today we'll learn the counting breath.
Counting can be a quick and effective way to draw the mind into the present moment.
This breathing technique,
Or pranayama in Sanskrit,
Is well known for enhancing focus and concentration.
It's excellent when feeling frazzled,
Scattered,
Confused or worried.
Now when stressed,
Nervous or overwhelmed,
The breath can become erratic,
Choppy,
Shallow or strained,
Very uncomfortable.
But by mindfully controlling the breath,
We can settle the nerves,
Calm the mind and restore overall balance.
It's incredibly helpful during intense or stressful times.
But it's also a helpful tool to use before meditation,
Whenever you need a bit of extra mental focus,
Presence of mind and attentiveness.
Today we'll try two variations of the counting breath.
At first,
We'll inhale to the count of four and exhale to the count of four,
Breathing through the nose if that's comfortable.
These even rhythmic breaths will help soothe the nerves and calm the mind.
So let's begin.
Take a comfortable,
Steady,
Upright seat.
You might rest the feet firmly on the floor.
Relax the hands on the lap.
Line the head up comfortably right over the center of the shoulders and tuck the chin just slightly to keep the back of the neck long and spacious.
As much as you can,
Soften and relax the muscles around the face and jaw.
Just pause and notice how you're feeling.
Draw in a nice deep inhalation and let out a nice deep exhalation.
And now inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Keep counting to your own beat.
Feel free to speed it up or slow it down,
But keep the inhalation and the exhalation even.
Take long,
Smooth breaths.
Each time you inhale,
Feel for the energizing,
Refreshing nature of that fresh air.
Each time you exhale,
Feel for the soothing,
Relaxing effect.
And the next time you inhale,
Release the count and return to normal breathing.
Soften everything.
Scan the body-mind and notice what you're feeling.
Perhaps more present moment awareness.
What has shifted through the control of the breath?
Now,
Lengthening the exhalation is praised for enhancing the relaxation response.
So it's a powerful tool to reestablish ease and steadiness in the body and the mind.
We'll try the second version of the counting breath by inhaling to four and exhaling to six.
And we'll see if this adds some extra spice of relaxation.
Sit up tall,
Get comfortable,
Soften the muscles around the face and jaw.
Draw in a deep breath.
Exhale.
And now we begin.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Keep counting to your own beat.
And you can speed up the tempo or slow it down,
But keep the count steady,
Rhythmic,
Comfortable.
Each inhalation rejuvenating the system with fresh air and energy.
Each exhalation inviting the body-mind to soften and relax more deeply.
Continue for several more rounds.
And the next time you inhale,
Release the count,
Return to normal breathing,
Soften everything.
Invite the mind to scan the whole body,
Sensing and feeling the effects.
Has anything softened,
Relaxed,
Released?
Or perhaps you're feeling enhanced focus and clarity,
Expansion or brightness in the mind.
Let the eyes drift back open.
Practice this two to ten minutes at a time whenever you need enhanced ease,
Focus,
Calmness or clarity.
For more breathwork tools to support your breathwork challenge,
Go to my Insight Timer profile page,
Larissa Hall Carlson,
And access my free Pranayama audio tracks and my 10-day Pranayama for Restoring Vitality audio course.
Wishing you peacefulness and ease.
