Welcome,
Please find a comfortable position either seated or lying down.
My name is Michael and I'm the founder of Room to Breathe and in this session we're going to practice a breathing technique called coherence breathing.
This simple yet powerfully effective technique is great for helping us to regulate our nervous system.
Many of us spend a lot of our lives living in a state of stress.
This has such an impact on our physical and mental well-being.
This technique of coherence breathing is very effective at helping us to relax,
Helping us to become present again and helping us gain a sense of perspective.
So if it's safe for you to do so,
I invite you now to close your eyes and just notice how you're feeling,
Notice how you're breathing.
Are you taking deep breaths or are they fairly light?
Are you breathing through your mouth or maybe your nose?
If through your nose,
Which nostril?
You may find that you start making some judgments about the way you're breathing.
Just notice them,
There's no need to act on them.
Now notice any subtle movements in your body as you breathe in and breathe out.
And as I explain to you how to do this coherence breath technique,
Keep your attention on your breath as it is now and the movements in your body and anything else that may arise.
In coherence breathing,
We take longer and steadier breaths than would be a normal breathing pattern.
The inhale and the exhale are both the same length are both the same length.
And for today's practice,
We'll be breathing in for five seconds and then out for five seconds.
On each exhale,
Just allowing yourself to fully relax and let go.
I'll count us in.
So are you ready to inhale in three,
Two,
One,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Two,
Three,
Four,
Five,
Exhale,
Two,
Three,
Four,
Five,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Inhale,
Exhale,
And allow yourself to keep breathing at this pace,
At this rhythm.
On each exhale,
Feeling yourself letting go and relaxing more and more.
And if it feels right,
I invite you just to place a hand on your chest and focus on that area.
Imagine that you're breathing directly into that heart space and directly out of it.
Each breath rushing past,
Rushing in and out of that space in your chest.
And as you continue to breathe at that rhythm,
I'd also now like to invite you to smile.
To breathe at that rhythm,
I'd also now like to invite you to smile.
A smile has a powerfully influential effect on the body in many ways.
Feel that smile grow with each inhale.
And don't just feel the smile on your face,
Feel it in your heart.
Allow that feeling of the smile to grow in your body with each inhale.
And with each exhale,
Letting go of anything that isn't that smile.
Letting go of anything you don't need right now,
In this moment.
How does that smile feel?
Is there a warmth?
Does it feel like an energy inside you?
How does it feel for you?
You may have other emotions that come up along with this and that's fine.
Notice them and let them go.
Coming back to that feeling of a smile in your heart space.
Feeling of a smile in your heart space.
The feeling of the smile in your heart,
That sense of joy or love is something you can carry with you beyond this short session that we're doing today.
And all it takes is for you to remember,
For you to reconnect to your breath.
No matter what's happening around you,
Your breath is always with you.
And your breath can always remind you of this joy,
This love,
This joy that you feel.
This love,
This smile you have inside at all times.
Maybe you would like to set an intention to remember that smile as many times as you can for the rest of the day.
And now I invite you to allow your breath to return to a more natural pace,
A more natural rhythm.
Start to become aware of the room around you.
Become aware of the surface that's supporting your body.
Become aware of the surface that's supporting your body,
Of any noises that perhaps you blocked out during this session.
And when you're ready,
If you haven't already,
Open your eyes.
And remember to take that smile with you today.
Thank you.
