Eight In Eight Out For Deep Stillness

Eight seconds in, eight seconds out, nose breathing, no holds. Just under four breaths a minute.
Eight seconds is a long time to be inhaling and the instinct is to fill it. Do the opposite. Make the breath small, almost boring, then stretch that small breath across the full count. Done correctly this feels like very little is happening, and that is exactly right. Done incorrectly it is hyperventilation in slow motion.
The mild rise in carbon dioxide that comes from breathing a little less than usual is the point of the practice. It is what shifts tolerance over time and what leaves the body quieter afterwards.
Counted in for the first four cycles, then long stretches of silence. For practitioners with some experience of slow breathing. Sit or lie down, and stop if you feel lightheaded.

Transcript

Welcome. So to begin, Let's just settle in either seated or lying down, Whichever feels best for you today. If it's comfortable you can close down the eyes, Close the mouth. And just allow a few breaths as they come before we shape anything. So today we're going to be breathing in for a count of eight. An out, Recounter based. That's under four breaths a minute. Eight seconds is a long time to be inhaling. So if you try to feel it, You'll take in far more air than your body needs and you'll feel it. You might feel lightheaded or tingly hands or a bit uneasy. So do the opposite, You're going to make the breath small, So small that it's almost boring. And then stretch that small breath across eight seconds. If you get it right, You'll feel like there's almost nothing happening. That's the point. You can finish this next exhale and we'll begin. Maybe a hand on the belly if it's supportive. I'm going to count with you on the first couple of cycles. Let's breathe in 2, 3, 4, 5, 6, 7, 8 and out 2, 3, 4, 5, 6, 7, 8 in 2, 3, 4, 5, 6, 7, 8 and out 2, 3, 4, 5, 6, 7, 8. In 2, 3, 4, 5, 6, 7, 8. And out 2, 3, 4, 5, 6, 7, 8. In 2, 3, 4, 5, 1, 2, 3, 4, 5, 6, 7, 8. And out. End. And out. Pan out. Continuing at this pace. And whatever amount of breath you're taking in, See how it will be to allow it to be smaller, Taking in a little less. Just allowing it to be slow. You lose your count or you get distracted just coming back to the count on the next inhale. Infrared. Alpha 8 slowing everything right down. There's nothing to achieve here. Allow this to be easy. Gentle. And staying with your breath. We've got about 10 more breaths here. Allow it to be slow and gentle and easy. They hang with the bread. 5 more. Staying with these last few breaths. That's it, Now letting the breath go. Just breathing normally, Nothing to manage. And you may have noticed you didn't need as much air as you might have thought or didn't need to breathe as big as you might have thought. Many of us are breathing in our day-to-day lives for a threat that isn't there. I hope you enjoyed this slower practice. And be noticing now how you feel in body and mind. And slowly. When you feel ready, You can gently open the eyes.