Unwind The Day With Slow Nasal Breathing

.A ten minute practice at roughly four breaths a minute, breathing in through the nose for six seconds and out for eight. This is a deeper settling than the shorter patterns and it suits the evening, or any point after a day that took a lot out of you.
The longer exhale is the active ingredient. Heart rate falls during the outbreath, so extending it means more of each cycle is spent slowing down rather than speeding up. At this pace most people notice the shift within three or four minutes.
Slow does not mean big. If you feel light headed at any point, it is because you are taking too much air on the inhale, not because you are breathing too slowly. Halve the volume and leave the timing exactly where it is.
The count is given in full at the start and then thins out into quiet, so you can hold the rhythm without being talked through every single breath.

Transcript

So welcome. To begin, Just give yourself some time to settle in, Seated or lying down, Whatever feels most comfortable today. And allow the weight to go down into whatever is holding you. You might close the eyes or soften the gaze toward the floor. Closing the mouth, We're gonna be breathing in and out through the nose. And take a few moments before we start counting today's breath. Just feel the body where it's making contact with the ground or the chair. Maybe if you had your fees. Your C's. We'll be right back. And notice the breath as it is. No adjustments needed yet, Just information. And today we're going to start with an even breath. First, Four rounds, Six breaths, Or six seconds in, Six seconds out. Nomura County is with you. Maybe placing a hand on the belly, We start with an inhale 2, 3, 4, 5, 6 and out 2, 3, 4, 5, 6 in 2, 3, 4, 5, 6 and out 2, 3, 4, 5, 6 in 2, 3, 4, 5, 6 out 2, 3, Four, Five, Six. In two, Three, Four, Five, Six. Out two, Three, Four, Five, Six. And just continuing In a few moments we're going to extend our exhale a little bit. So we'll be breathing in for six and breathing out for eight. So not forcing calm but allowing the body to slow and the mind to follow. I'm going to count the first couple of rounds with you. So let's begin with an inhale. 2, 3, 4, 5, 6. Exhale 2, 3, 4, 5, 6, 7, 8. In 2, 3, 4, 5, 6. Out 2, 3, 4, 5, 6, 7, 8. In 2, 3, 4, 5, 6, Out, 2, 3, 4, 5, 6, 7, 8, In, 2, 3, 4, 5, 6, Out, 2, 3, 4, 5, 6, 7, 8, In for and out for eight. Continuing on your own. And we're looking for slow breaths, Not necessarily big breaths. In for six, Out for eight. I lose the count and that's okay. If you lose the count, Just come back on the next inhale. Counting in for six, Out for eight. And you might notice the mind quietening before the body does, Or the other way around. And either way is fine. Allowing your exhale to be easy, Not pushing it or forcing it, Just allowing it to leave. And nothing left to do here except following the count. In for six, Out for eight. Smooth in hell. Easy exhale. If you can hear your inhale, Maybe you can let it be a bit more gentle. Think about breathing slow, Not big. And coming into our last couple of rounds of counting the breaths. And now letting the count go, Just letting your breath. Come to whatever feels natural in this moment. And just notice where the breath naturally goes. Maybe start to bring a little movement back in, Fingers and toes, Maybe roll the shoulders a little bit. You can come back to this easy practice anytime you like, Anytime you need it, It costs you nothing and nobody even has to know you're doing it. And whenever you feel ready, You can gently open the eyes.