Hello,
Hello,
Beautiful souls and welcome to this week's nervous system regulation practice.
And so this week we are going to be engaging in four by six breaths.
And so when we engage in the four by six breath work practice,
You are inhaling through the nose for a count of four.
And then exhaling slowly through the mouth for a count of six.
And so as we're talking about regulating our nervous system and really moving ourselves into the parasympathetic response,
It's important to understand that when your exhale is longer than your inhale,
It actually allows your nervous system to get to safety,
To get to that parasympathetic response much quicker than other breathwork techniques.
Is four by six the only breathwork practice that can do this?
No,
But that's a fun fact for you when you decide to incorporate some more breathing into your practice.
And so before we get started,
A gentle reminder that this is your practice.
If four or six ever feels like too much or too little,
Always feel free to add on or take away.
And so in this practice,
I'm going to cue the inhale 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6 for the first maybe five rounds.
And then after that,
I'll cue just the inhale and the exhale for five rounds.
And then I'll leave you some space at the end to engage in this breath work practice at your own pace.
And then I'll bring us all back together to close it out.
And so with that,
Wherever you are.
I'm inviting you to find a really comfortable position,
Really whatever position that feels most comfortable for you.
And as you make your way into this position,
Just inviting you to close your eyes if that feels safe for you.
You can also keep a low gaze,
Gently staring down at the tip of your nose.
And so with your eyes closed or with a low gaze,
Just begin to notice your breath.
Simply beginning to notice your natural pattern of breathing.
And really allowing your natural pattern of breath to begin to anchor you into this moment.
As you notice every breath in.
And every breath out.
I'm inviting you to take a moment to affirm.
I am safe.
I am held.
It is safe to be here in my body and with my breath.
And so wherever you are,
Let's take one round of cleansing breath as we prepare for our four by six breath work practice.
So wherever you are,
Take a deep inhale through the nose.
Open mouth,
Sigh it out.
And then inhale through the nose for one.
Two.
Three.
4,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6,
Inhale 1,
2 3 4 exhale 1 2 3 4 5 6 inhale 1 2 3 4 exhale 1 2 3 4 5 6 inhale 1 Thank you.
3,
4,
Exhale 1,
2,
3,
4,
5,
6,
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Continue with your four by six breaths on your own.
Inhaling through the nose for a count of four.
And then slowly exhaling through the mouth for a count of six.
As you continue to be here with your breath.
Maybe it feels good to place your hands through heart center.
Maybe it feels good to press down through the soles of the feet.
As you continue to inhale for four.
And exhale for six.
Engaging in two more rounds of your four by six breaths.
Last round wherever you are Wherever you are,
Take a big breath in through the nose.
A big breath out the mouth.
One more just like that,
Philip.
Exhale,
Let it go.
And then returning to your natural pattern of breath,
Your natural pattern of breathing.
And if it feels good,
Just inviting in some gentle movement,
Maybe rocking side to side,
Maybe finding a circular motion through the neck or the shoulders.
And then whenever you feel ready,
Slowly blinking the eyes open if they were closed.
And just taking a moment to look up and around the room first.
And so I hope that this was a moment for you to pause,
To regulate your nervous system,
And ultimately to remind yourself that you are worthy of the time it takes to nourish your mind,
Body,
And soul.
Thank you so much for practicing with me.
I'm sending you so much love.
