Hello,
My name is Osiris and I'm Rise Yoga and Healing here on Insight Timer and everywhere else in the social media realm.
My pronouns are my name,
So Osiris Osiris.
Welcome to this guided breathing meditation on focused and intentional breathing for relaxation.
During this practice,
I want to note that you can make adjustments as needed,
Move if you need to,
And pick and choose what your practice looks like,
Even if I don't cue it.
Listen to your body and do what feels most comfortable for you at that time.
When you're ready,
Let's begin.
Find a comfortable seat,
Whether crisscross on your mat,
Seated with your back to the wall,
Or sitting in a chair.
You can even lie down if you so choose,
Although I recommend a seated or standing posture for the purpose of our breathing exercise,
Which might feel better if your chest has space to expand in all directions.
When you're ready,
Take a deep breath to settle into your chosen position.
You can start by finding a comfortable resting place for your hands in your lap or on your thighs,
Maybe softening your gaze or beginning to close your eyes if that feels good and safe for you.
Once you're there,
Find a steady,
Comfortable breath to bring you into this space,
Into the state of mind of relaxation.
One way of balancing your inner self and recalibrating the nervous system is through a breathing practice called square breathing.
Square breathing,
Also called box breathing,
Is a type of diaphragmatic breath work that involves counting the breath and filling the lungs up with more air than in shallow,
Everyday breathing,
Which helps to stimulate the parasympathetic nervous system.
It is helpful not only because you can practice it anywhere,
Without guidance,
Whenever you find you have the time,
But it also allows you to find that inner calm and centering you deserve.
That's because the act of evening out your breath and increasing the amount of oxygen that comes into your lungs lowers your heart rate and stabilizes your blood pressure,
Leaving you with a calmer,
All-over body feel.
For this practice,
We'll do a variation I'll call oval breathing,
Which you can customize as you see fit.
As I describe the oval breathing practice to you,
Feel free to adjust as needed and breathe normally.
Then we'll start the practice together.
To begin,
We'll inhale for a count of three,
Then smoothly transition into an exhale,
Exhale for a count of three,
And smoothly transition into an inhale.
Instead of holding your breath at the end of your inhales and exhales,
We'll focus instead on the transition.
Try to make it as seamless as possible,
As if your inhale is part of your exhale and your exhale is part of your inhale for continuous breath.
If it helps,
You can picture an oval where your inhale,
Transition to exhale,
Exhale,
And transition to inhale draw an imaginary oval in front of you.
We'll do this a couple of times at a count of three before continuing on our own with either a three count or any other count that feels most nourishing for you at that time.
Let's begin.
Inhale slowly for three,
Feeling your chest and belly expand,
Exhale for a count of three,
Feeling your chest relax and your nose tingle with the warmth of your breath,
Inhale for three,
Exhale for three,
And again inhale three,
Two,
One,
Exhale for three,
Two,
One,
Once more three,
Two,
One,
Exhale three,
Two,
One.
Now breathe naturally.
If trying to make the transition between inhales and exhales doesn't feel right to you,
You can always focus on counting your breath and sensing the movement of your breath in your body instead.
Let's continue.
Inhale for a count of three,
Knowing you are safe and capable,
Exhale for three,
Acknowledging the power of your body to see you through this practice,
Inhale for three,
Evening out the movement of your breath,
Exhale for three,
Slowly increasing the breath into the space around you,
And again inhale for a count of three,
Two,
One,
Exhale for three,
Two,
One,
Once more inhale,
Exhale,
Now relax your breathing.
This time choose a count,
Either three or something else for your own breathing practice.
Cycle through a round of inhales and exhales for three times,
Then slowly invite your normal breath back to your body,
Or if you'd prefer,
You can breathe normally and instead focus on the movement of your breath in your body and simply notice.
During this next minute of silent practice,
I will also be silent so you can focus on breathing and I will cue us back when the time comes.
Let's begin.
If you aren't already there,
Begin to come back to your normal,
Unforced and unguided breathing.
Take a moment to settle back into your body before moving.
If you're ready,
Begin to wiggle your fingers and toes and flutter your eyelashes if your eyes were closed,
Then slowly open your eyes and take in the room and remember to thank yourself and your body for doing this practice today.
If it feels good,
You can join me in closing this practice by placing both hands flat on your heart,
One on top of the other.
Bow slightly and smile.
I hope to practice with you soon.
May light and ease be with you.
