Hi guys,
Welcome to this quick breath session for calm and de-stressing.
Find an easy seat or you can come down onto your backs,
Either feet planted or legs straight out.
Start by bringing some awareness to your breath.
Just notice where it's going,
How it's feeling in the body.
Notice how you're breathing.
Are you using your nose?
Are you breathing through your mouth?
Wherever you are,
Take a full exhale and inhale for 3,
2,
1.
Pause for 3,
2,
1.
Exhale 3,
2,
1.
Pause 3,
2,
1.
Inhale for 3,
2,
1.
Pause 3,
2,
1.
Exhale 3,
2,
1.
Pause 3,
2,
1.
Inhale 3,
2,
1.
Pause 3,
2,
1.
Exhale 3,
2,
1.
Pause 3,
2,
1.
Keep going with this breath pattern on your own.
Inhale for 3,
Hold for 3.
Exhale for 3,
Hold for 3.
Focus on expanding into the belly on the inhales and letting it fall on the exhales.
Starting with this 3 count,
Just to notice the pauses between the inhales and the exhales.
Inhaling for 3,
Pausing for 3.
Exhaling for 3 and pausing for 3.
And after your next exhale,
Starting to lengthen it out just a little bit more.
Inhale for 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Keep going on your own.
Extending the count to 4 on the inhale,
4 pause,
4 counts on the exhale,
And 4 counts on the pause after the exhale.
Still focusing on expansion on the inhales and letting it fall on the exhale.
Finding a little bit more space between the breaths.
And notice if that starts to create any tension or if the holds feel easy still.
Continually coming back to focus on the breath.
If the mind starts to wander,
Stay with these counts.
Inhaling for 4,
Holding for 4,
Exhaling for 4,
And holding for 4.
Now starting to lengthen it out just a little bit more.
Inhale for 5,
4,
3,
2,
1.
Pause 5,
4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Pause 5,
4,
3,
2,
1.
Keep going on your own.
Inhaling for 5,
Holding for 5,
Exhaling for 5,
And holding for 5.
And if this is a little too much,
You can always stay with the previous count,
3 or 4.
Wherever you are in your breath practice.
Finding ease in the holds,
Relaxing the jaw,
Releasing any tension you're holding in the forehead or the shoulders.
Expanding the belly on the inhale and letting it fall on the exhale.
And if this 5 count feels easy or is starting to feel a little bit more familiar,
You can also start to increase the count maybe to 6 or even 8.
Exploring all four corners of the breath.
The inhale,
Hold,
Exhale,
And the pause between the exhale and the inhale.
You can keep going with this breath for as long as you would like.
And we'll look forward to seeing you on the next one.
Thank you.
