Hello and welcome.
Today we are here to discover the power of breath.
This deep breathing exercise is a powerful tool for activating the relaxation response,
Slowing down your heart rate,
And fostering a deep sense of balance in your nervous system.
It can be practiced whenever you feel overwhelmed or simply need to regulate your nervous system.
It can be done with me or alone at any time.
Together let's pause and breathe intentionally to restore peace and calm.
To begin,
Find a comfortable place to sit or lie down.
I invite you to close your eyes or soften your gaze and take a moment to do whatever you need to settle in.
To fully embrace this moment that is unfolding for you,
Scan your body and release any tension that may feel heavy or unwelcome.
Place one hand on your belly and one hand on your chest.
As you take a slow deep breath in through your nose,
Feel the hand on your belly rise while keeping your chest relatively still.
Allow yourself to pause momentarily at the top of your breath,
Fully taking in the nourishing air available.
And then exhale slowly and steadily through your nose,
Allowing your belly to fall as you release the air.
Pay attention to the feeling of your belly lowering while keeping your chest relatively motionless.
Pause again at the bottom of your breath,
Savoring the moment of stillness and release.
Let's try that again.
And please remember that if this breath does not serve you,
You are under no obligation to stay with my guidance.
You can breathe as you need whenever it serves you.
Together inhale,
Pause at the top and then let it go.
Pause at the bottom and then inhale fully.
Let the belly rise freely.
Let the whole pillar,
The center of your core,
Open and expand with your breath.
Pause and then slowly and intentionally allow the breath to leave the body.
Allow the body to fall back into place,
Pausing at the bottom and then inhaling once more.
Let it go,
Pausing at the bottom and then continuing your cycle of breath as you need.
Take a few more cycles of breath,
Establishing a relaxed and steady rhythm with each breath consciously releasing tension,
Releasing stress,
Any unnecessary energy leaving your body.
As you breathe deeply,
Gradually bring your focus back to your surroundings.
Allow your breath to return to its natural rhythm,
One that flows effortlessly in and out.
Allow yourself to bask in the sense of peace this exercise,
Just breathing,
Promotes in your body.
Commit to yourself to pause more in your day to take a couple of deep meaningful breaths,
Expansive through your whole body and reap all of the benefits that come,
Allowing any challenges in your daily life to be navigated with a greater sense of calm and equilibrium.
Whenever it serves you,
You can close your practice but linger here in this sensation a little longer than you ever intended.
Thank you for practicing this very simple,
Very effective breathwork exercise with me.
