Relaxing Breath Practice

This relaxing breath practice, known as pure breathing, can be done anytime, and you may like to practice it just before bedtime. You can practice sitting comfortably or lying down. The breath is smooth and even, with an inhale of 4 and an exhale of 8. Please note: because this practice is deeply relaxing, it is recommended that you do not listen while driving or operating heavy machinery.

Transcript

Welcome to this practice that you might like to do just before bedtime to unwind before sleep. It's a relaxing practice and can be done sitting or lying down. Whichever you feel most comfortable with. Relaxing breath practices are generally three breaths per minute or less. We're going to practice pure breathing as this practice is known, Inhaling for about a count of four. And exhaling for a count of 8 or 10 rounds. If that count doesn't work for you, Feel free to adjust that and just let your exhale be longer than your inhale. With this practice of pure breathing, The breath is smooth and even. As I just said, The exhale is twice as long as the inhale. A slower exhale is a signal to our nervous system to move into the direction of rest and digest. So allow yourself to sit or lie comfortably. Letting the body know that it's time to relax. And just allow yourself to become aware of your breath. Let the breath be smooth and even. Maybe feeling or noticing the diaphragm gently rising with the in-breath. And softening with the out-breath. So we're going to begin our guided practice in three, Two, One. As you breathe in through the nose, One, Two, Three, Four. And breathe out through the nose. Seven, Six. 5, 4, 3, 2, 1. So inhale two. Three, Four. Exhale. Seven, Six. Five, Four. Two, One. Just continuing that practice, A few more rounds, Breathing in. Account that works for you. And then a long exhale through the nose. Breathing in for maybe a count of two, Three, Four. Exhaling for a count of seven. Bye. Two, One. With each exhale just allowing the body. To settle, The mind to settle. The breath is smooth. And even. There's no pause between the in-breath and the out-breath. In-breath merges into the out-breath. Outbreath merges. Into the in-breath. And maybe making this round your final round. Breathing in, Two, Three, Four. Breathing out, Seven, Six. Bye. Oh. Three. Two, One. And then let yourself just return to your regular normal breath. Let the breath define its own natural rhythm. Let go of any counting. Eyes weren't closed, Maybe let the eyes close if this feels comfortable. Notice any sensations. Notice the body. Notice the breath. And well done for completing your relaxing breath practice for today.