Today we're going to run through a short breath session that is meant to leave you feeling calm,
Grounded,
And hopefully relieve a little bit of tension.
So start by coming down onto your back.
You can have the legs straight out or the knees bent.
Take the feet a little wider and let the knees knock together.
Your hands can be down by your side.
Just wherever you feel the most relaxed.
Start by taking a breath in through the nose and just let it fall out of the mouth.
Exhale.
Two more like that.
Inhale.
Open mouth.
Exhale.
One more in and out.
And seal the lips.
Breathe in through the nose for 4,
3,
2,
1.
Out for 4,
3,
2,
1.
Pause for 4,
3,
2,
1.
In for 4,
3,
2,
1.
Out through the nose for 4,
3,
2,
1.
Pause for 4,
3,
2,
1.
In for 4,
3,
2,
1.
Out for 4,
3,
2,
1.
Pause for 4,
3,
2,
1.
In for 4.
Out for 4.
Pause for 4.
In for 4.
Out for 4.
Pause for 4.
On your own.
In for 4.
Out for 4.
And pause for 4.
Allow the ribs and belly to expand on your inhales.
And notice how everything falls back together on your exhales.
You'll be here for about another minute.
And finish out the round that you're on.
Exhale your air and breathe in for 5,
4,
3,
2,
1.
Pause for 5,
4,
3,
2,
1.
Out for 8,
7,
6,
5,
4,
3,
2,
1.
Pause for 3,
2,
1.
In for 5,
4,
3,
2,
1.
Hold for 5.
Out for 8,
6,
5,
4,
3,
2,
1.
Pause for 3,
2,
1.
In for 5,
4,
3,
2,
1.
Hold for 5.
Out for 8,
4,
3,
2,
1.
Pause for 3,
2,
1.
In for 5,
2,
1.
Hold for 5.
Out for 8,
4,
3,
2,
1.
Pause for 3,
2,
1.
In for 5.
Pause for 5.
Out for 8,
4,
3,
2,
1.
Hold for 3,
2,
1.
In for 5.
Hold for 5.
Out for 8,
3,
2,
1.
Pause for 3,
2,
1.
One more round in for 5,
2,
1.
Hold for 5,
2,
1.
Out for 8,
5,
4,
3,
2,
1.
Hold for 3,
2,
1.
Take an inhale.
Normal exhale.
This time,
As you inhale,
Start to squeeze your feet,
Your toes,
Your calves,
Your quads,
Your abs,
Your glutes.
Squeeze your fists.
Hold your biceps tight.
Scrunch up your shoulders.
Squeeze your face.
Hold,
Squeeze,
Hold,
Squeeze,
Hold,
Squeeze,
And then exhale.
Let everything go.
Release all the tension.
Three more times like that.
Inhale.
Start at your toes.
Start to tighten everything up in your body.
Squeeze all the muscles that you can.
Hold your breath when you get to the top of the inhale.
Squeeze your face.
Squeeze everything a little tighter.
Hold,
Squeeze,
Hold,
Squeeze,
And then exhale.
Let everything go.
Two more times.
Inhale.
Squeeze everything really tight as you breathe in.
Hold at the top.
Squeeze everything really tight.
Create as much tension as you can through the body.
Clench your jaw.
Scrunch up your face,
And then exhale.
Let it all go.
Last time.
Inhale through the nose.
Fill all the way up.
Squeeze every part of your body.
Hold it as tightly as you can.
Create as much tension as possible,
And then open mouth.
Exhale.
Sigh it out as you relax every muscle.
Let it go.
Find a little bit more release.
Come back to our regular breath in through the nose,
Out through the nose,
And then exhale your air.
Breathe in for four,
Three,
Two,
One,
And then hiss the exhale out for eight.
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hiss the exhale out for eight.
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for four.
Hiss the exhale out for eight.
Five,
Four,
Three,
Two,
One.
In for four.
One.
Hiss the exhale out for eight.
Three,
Two,
One.
In for four.
Hiss the exhale out for eight.
Two,
One.
On your own,
Inhale through the nose,
And then just let the exhale hiss out.
Leak it out as slowly as possible.
When you get to the bottom of your exhale,
Breathe in,
And then just leak the exhale out through a hiss.
Let it go for as long as you would like.
On these next few rounds,
Don't worry about a count so much.
Just inhale through the nose,
And then lengthen out the hissing exhale for as long as it feels okay.
We'll be here for about a minute.
We'll take about one more round.
When you get to the bottom of your next exhale,
Breathe in through the nose for five,
Four,
Three,
Two,
One.
Out through the nose for five,
Four,
Three,
Two,
One.
In for five,
Two,
One.
Out for five,
Two,
One.
In for five,
Two,
One.
Out for five,
Two,
One.
On your own,
In for five,
And out for five.
And take about one more round,
And just let the breath come back in,
Natural and relaxed.
Don't worry about a count.
Just let it flow where it wants to flow.
Once again,
Just as we started,
Bring some awareness to the breath,
To the body.
Whenever you're ready,
You can bring a little bit of movement back to the body.
Flutter the eyes open,
And enjoy the rest of your day.
Thanks for joining.
