Hey,
My name is Lauren.
Welcome to the Power of Pause.
This short breath session is one that will just start to introduce you to pushing a little bit on the holds between the inhale and the exhale and between the exhale and the inhale.
So just noticing how these holds feel,
Not just in the body,
But also in the mind.
Notice kind of what your thoughts start doing,
How you talk to yourself when things become a little bit uncomfortable and noticing the correlation between breath holding and your thoughts and maybe what happens in your daily life.
So a quick insight into just your natural demeanor and bringing awareness to the fact that you have a choice and can change those thoughts as well.
So if you are comfortable with it,
You can close your eyes and just start by noticing your breath.
Notice if it's easy or if it feels a little ragged.
If you haven't already,
Start to take the inhales and the exhales in through the nose and out through the nose,
Bringing the breath a little bit lower,
Allowing the ribs and belly to expand and then notice how they draw back together on your exhales.
And everyone take an inhale,
Sigh it out,
Exhale and breathe in through the nose for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
In through the nose for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Out through the nose for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
In for four.
Hold for four.
Out for four,
Three,
Two,
One.
Hold for four.
In for four.
Hold for four.
Out for four,
Three,
Two,
One.
Hold for four.
In for four,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
You can stick with this with a hold for six or increase it to eight.
In for four,
Hold for eight,
Out for four,
Hold for eight.
Just really starting to push the length of the holds.
So on your own,
In for four,
Hold for six or eight,
Out for four,
And hold for six or eight.
Again,
Noticing your thoughts on the holds.
And if this feels easy for you,
You can extend the inhales and the exhales to a count of five,
Maybe the holds to a count of 10,
Just increasing those ratios,
Pushing the edges of discomfort,
And giving yourself the opportunity to make a choice in that moment when things feel a little bit hard.
I'll be here for about another minute.
Controlled inhales,
Controlled exhales,
A little bit more length on the holds.
If your mind starts to wander,
Just bring it back to the count,
Bring it back to your breath.
Finishing up the round that you're on.
After you finish your last hold,
Just let the breath come back in,
Natural and relaxed.
Not worrying about a count.
Just let it flow where it wants to flow.
So once again,
Just kind of notice how your body feels,
How your mind feels.
Maybe you notice some subtle changes,
Little shifts.
Maybe not.
That's okay,
Too.
Just know that you can always come back to your breath.
And just noticing how it feels in your body can be a signal of how you're actually feeling.
Your breath can tell on you sometimes.
So listen to it.
If you have any questions,
Don't hesitate to reach out.
Thanks for joining.
