Breathwork To Balance The Nervous System And Calm The Mind

This simple breathwork aims to balance your nervous system, calm and re-center your mind, and help you cultivate present-moment awareness. It is also an excellent preparation for meditation. The method involves breath counts and short breath retentions. We will be working with breath ratio 6:3:6:3.
If you want to learn more about the power and potential of your breath, please check out my 5-day course, "Master Your Breath, Master Your Life.”

Transcript

Find a comfortable sitting position on a meditation cushion or chair with your spine upright,

Arms and shoulders relaxed.

Rest your hands on your thighs.

Gently tuck the chin in to lengthen your neck and relax your face.

Close your eyes and bring your attention to the breath.

Notice how your breath feels in this moment.

Notice how is the inhalation,

How is the exhalation.

Notice how you feel in this moment.

Now begin to deepen your breath,

Both inhalations and exhalations.

On the inhalation allow your belly and chest to rise.

Breathe out and let your abdomen and chest sink back toward the spine.

Inhalation abdomen and chest are rising.

Inhalation abdomen and chest are falling.

Inhalation abdomen and chest rise.

Exhalation abdomen and chest fall.

Please continue.

Have the intention to make your breath smooth and relaxed.

Now let's start gradually lengthening the breath and adding the breath count.

I will be counting the breaths for you.

Please take a full inhalation and a complete exhalation.

Inhale for 4,

2,

3,

4.

Exhale 4,

2,

3,

4.

Inhale 4,

2,

3,

4.

Exhale 4,

2,

3,

4.

Inhale 5,

2,

3,

4,

5.

Inhale 5,

2,

3,

4,

5.

Inhale 5,

2,

3,

4,

5.

Exhale 5,

2,

3,

4,

5.

Inhale 6,

2,

3,

4,

5,

6.

Exhale 6,

2,

3,

4,

5,

6.

Inhale 6,

2,

3,

4,

5,

6.

Exhale 6,

2,

3,

4,

5,

6.

Inhale for 6,

2,

3,

4,

5,

6.

Hold the breath in.

Exhale 2,

3,

4,

5,

6.

Hold the breath out.

Inhale 2,

3,

4,

5,

6.

Hold the breath in.

Exhale 2,

3,

4,

5,

6.

Hold the breath out.

Inhale 2,

3,

4,

5,

6.

Hold 2,

3.

Exhale 2,

3,

4,

5,

6.

Hold 2,

3.

Inhale 2,

3,

4,

5,

6.

Hold 2,

3.

Exhale 2,

3,

4,

5,

6.

Hold 2,

3.

Exhale 6,

2,

3,

4,

5,

6.

Hold 2,

3.

Exhale 2,

3,

4,

5,

6.

Hold 2,

3.

Inhale 2,

3,

4,

5,

6.

Hold 2,

3.

Exhale 2,

3,

4,

5,

6.

Hold 2,

3.

Inhale for 6.

Hold the breath in for 3.

Exhale for 6.

Hold the breath out for 3.

Inhale to 6.

Hold the breath in for 3.

Exhale for 6.

Hold the breath out for 3.

Please continue counting the breath silently.

If your mind wanders and you lose the breath count,

Just come back to your practice.

Inhalations and exhalations for 6 and the breath holds for 3.

Please continue breathing with this breath count for one more minute.

After you finish the round you are on,

Let go of the breath count.

Allow the breath to flow effortlessly and notice how your breath feels now.

Notice how you feel in this moment.

Finally,

Open your eyes or continue with your meditation.

Reviews

Fantastic awakening exercise to learn simple breathwork anyone can do.