This short breath work practice will balance your nervous system and calm your mind.
Take a comfortable sitting position on a meditation cushion or chair.
Make sure your spine is upright.
Gently tuck the chin in and keep your neck long.
This will help you stay focused.
Rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
Begin to deepen your breathing,
Both inhalations and exhalations.
Focus your mind on the breath.
As you inhale,
Allow your belly and chest to rise.
As you exhale,
Let your abdomen and chest sink back toward the spine.
Inhale abdomen and chest rise.
Exhale abdomen and chest fall.
Have the intention to establish deep,
Smooth,
Relaxed breathing.
Let's start gradually lengthening the breath.
Inhale fully.
Exhale completely.
Next inhalation for 4.
Inhale 2,
3,
4.
Exhale 4,
2,
3,
4.
Inhale 4,
2,
3,
4.
Exhale 4,
2,
3,
4.
Inhale 5,
2,
3,
4,
5.
Exhale 5,
2,
3,
4,
5.
Inhale for 6,
2,
3,
4,
5.
Exhale 6,
2,
3,
4,
5.
Inhale 6,
2,
3,
4,
5.
Exhale 6,
2,
3,
4,
5.
Exhale 6,
2,
3,
4,
5.
Hold the breath in.
Exhale 2,
3,
4,
5.
Hold the breath out.
Inhale 2,
3,
4,
5,
6.
Hold for 3,
2,
3.
Exhale 2,
3,
4,
5,
6.
Hold out for 3,
2,
3.
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.
Please continue counting your breaths silently.
Inhalation and exhalation for 6.
The hold in between the breaths for 3.
Please complete 3 more full rounds of this breath.
After your next hold,
After the exhalation,
Let go of the breath count.
Allow your breath to flow naturally.
And notice how your breath feels right now.
Notice how is your mind.
Please continue breathing smoothly with your awareness inwards for a few more moments.
Slowly open your eyes.
