Breathing for the out-breath.
Here is a breathing technique which encourages a healthy balance of gases in your blood.
It will support the release of oxygen into the cells of your brain,
Giving a calming effect.
Aim to breathe out slowly and silently.
Aim to breathe in automatically,
Avoiding big in-breaths.
Instead,
Let go of your abdominal muscles and allow your body to take just what it takes.
Sit or lie comfortably,
Close your eyes and allow your attention to gently drop into your body.
Sense your back and spine and let them release and slightly lengthen.
Sense your stomach,
Allow it to loosen,
To let go.
Sense your breathing and allow it to settle and quieten.
Breathe only through your nose,
Lips softly closed.
First,
We'll gently adjust our out-breaths.
Aim to breathe out silently,
Slowly,
One molecule of air at a time.
Feel each out-breath carefully and quietly.
Breathe out silently,
Slowly,
One molecule of air at a time.
Now,
Quietly focus on the in-breath.
Comfortably allow your body to take air back in automatically.
Loose and soft stomach muscles.
Your belly may expand a little.
Feel each in-breath carefully and quietly.
Allow your body to take air back in automatically.
Loose and soft stomach muscles.
Your in-breaths will probably be shorter than your out-breaths.
Your belly might feel like it bounces out a little.
The gentleness of this breathing pattern may seem unusual to your body.
It's fine.
It will adjust with time and practice.
Now,
Quietly focus on each part of your breathing pattern.
Out-breath,
Silent and so slow.
Loose,
Free in-breath.
Out-breath,
Silent and so slow.
Loose,
Free in-breath.
Out-breath,
Silent and so slow.
Loose,
Free in-breath.
Now prepare to return to your day.
Gently draw some small circles in the air with your nose.
Slowly lift your shoulders up and then release them.
Open your eyes.
Now,
Slowly lift your shoulders up and then release them.
Open your eyes.
