In today's practice,
I'll be guiding you through a sequence of breathwork techniques aimed to activate your parasympathetic nervous system.
To calm the body.
To quiet the mind.
And to reduce any stress or tension.
That is built up.
Over the day.
The weight.
You will leave this practice feeling relaxed.
Renewed.
And ready to take on the day.
With clarity.
And wisdom.
When you're ready.
Make your way into a comfortable position.
That can be seated or lying down.
Whatever feels most supportive for you in this moment.
When you are ready,
And if this feels safe,
I invite you to close down the eyes.
It's time to bring your awareness to your natural breathing rhythm.
Noticing the flow of air.
As it moves in and out the body.
On the inhale,
Your belly will rise and expand.
And on the exhale,
It will lower and contract.
You may be able to hear the sound of your breath.
Or it may be quiet and soft.
You might feel the sensation of air caressing the top lip as it enters the nostril.
Every exhale is an opportunity to relax,
To soften.
It's time to check in with the body.
Notice how you feel in this moment.
And I don't want the answer to come from the mind.
I want you to have that felt sense,
That somatic connection.
Allow your body to show you how it feels.
We are going to take three audible exhales out the mouth before we move into the breathwork practice.
So when you are ready,
Inhaling through the nose.
And exhaling out the mouth.
Inhaling.
And exhaling.
Final time,
Breathing in.
And breathing out.
Let it all go.
Ensure that the forehead is soft.
The jaw is unclenched.
The shoulders are dropped.
And the chest is relaxed.
Our first technique is going to involve breathing in through the nose for four counts and exhaling out the mouth through pursed lips like you are blowing through a straw for eight counts.
So when you are ready.
Taking an inhale through the nose.
And an exhale.
Inhaling for 4,
3,
2,
1 and exhaling for 8,
7,
6,
5,
4,
3,
2 and 1.
Inhaling 4,
3,
2,
1 and exhaling 8,
7,
6,
5,
4,
3,
2,
1.
And one.
Inhaling.
.
.
And exhaling.
Inhaling 4,
3,
2,
1 and exhaling soft,
Slow and controlled.
We're here for 5,
4,
3.
2.
.
.
And 1.
.
.
Inhaling.
.
.
And exhaling.
Blowing softly through the lips.
Lengthening,
Expanding the breath.
We're here for three,
Two,
One.
1.
Returning to your normal rhythm.
Taking a moment to be present.
With the body,
The mind,
The heart.
We are going to start to add holds at the top of the inhale and the bottom of the exhale.
We'll be inhaling for four seconds.
Holding at the top for four seconds.
Exhaling out the mouth for six seconds and holding at the bottom for five seconds.
Now when we are in these pauses,
I want you to relax,
To soften.
And to find comfort and quiet in this space.
So when you're ready,
Breathing in through the nose.
And exhaling through the nose.
We're inhaling for 4,
3,
2,
1.
Holding at the top for 4,
3,
2,
1.
Exhaling out the mouth for 6,
5,
4,
3,
2,
1.
One,
And holding at the bottom.
For 5 4 3 2 and 1.
Inhaling 4.
.
.
3.
.
.
2.
.
.
2.
.
.
1.
.
.
Holding 4,
3,
2,
1,
Exhaling 6,
5,
4,
3,
2,
1 and holding 5.
.
.
4.
.
.
3.
Two and one.
Inhaling Holding.
Exhaling.
And holding.
Inhaling.
Holding.
Exhaling.
And holding.
Letting go of the counting of the holds,
Returning to your natural breathing rhythm.
Noticing any changes in the body.
In your energy.
State of mind.
Maybe there are feelings of warmth flooding over the body.
Perhaps a newfound sense of openness of space.
Maybe tension has started to dissolve.
Maybe you feel that clarity,
That wisdom,
That focus.
You are doing an amazing job.
Life can be full on.
It can be tricky.
Remember to show up.
One day.
One breath at a time.
Thank you for joining me for this simple,
Calming breathwork practice.
I hope to see you again in this space.
With love,
Sophie.
