Although we breathe automatically,
We can consciously choose to control our breath.
And different breath practices can have a profound impact on our mental,
Emotional and physical states.
Today I'm going to share with you a practice called coherent breathing,
Where we will be creating a rhythmic pattern of breathing that balances the inhales and exhales to create a meditative flow of breath.
Coherent breathing can have the impact of disengaging our fight and flight response,
Which is responsible for being in states of anxiety,
Overwhelm and stress,
And can help us to improve focus,
Quality of sleep,
And reduce muscle tension,
And improve our body's natural healing abilities.
For this practice,
We will gradually build up to be breathing in and out for the count of six.
We'll start by breathing to the count of three,
Then work our way slowly up to six.
The important thing here is to gently extend your breath,
Rather than trying to take the deepest breath.
So it is really about learning to regulate your flow of breath.
I recommend breathing in and out through the nose if possible.
If not,
Then in through the nose and out through the mouth with pursed lips.
I'll count a few rounds of breathing in and out for three,
Four,
Five,
Then six.
Then I'll stop counting and allow you to simply fall into a rhythm that works for you.
As it might be that six second inhales and exhales feel a bit much right now.
So you can find the best rhythm for you.
So sit comfortably.
Might be on a chair or on the floor.
Allow your spine to be long.
Your back might be supported,
But make sure that your head is not rested on anything so that you can still stay alert.
Soften your shoulders,
Open up through your chest,
And then take a couple of slow,
Deep breaths at your own time.
Now let's exhale that final breath together as we begin.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Inhale two,
Three,
Exhale two,
Three.
Now inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Now inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Now inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
So keep breathing in this way.
I'll stop counting so you can either keep this rhythm or find one that feels more accessible to you right now.
See if you can find spaciousness in the breath and in your body as you breathe.
Soften your shoulders,
Your belly,
Your jaw.
Find the flow of this breath.
Settle into the ease of this practice.
Be here right now in this moment with this breath.
Now cease counting your breath and allow your breath to return back to its natural rhythm.
Notice how you feel.
Do you feel more centered,
More calm,
More peaceful?
Take a few moments to reflect on your experience.
Have a wonderful day.
