Perfect Morning Breath

This is a simple and effective breathing practice designed off of The Perfect Breath. The Perfect Breath is a term recently made popular by James Nestor in his book "Breathwork", and the practice functions on a continuous inhale for 5.5 seconds, and exhale for 5.5 seconds. In this practice, we will start our count with 3 seconds in and out, then 4 seconds in and out, and finally 5 seconds in and out. This practice will help train your unconscious breathing pattern to be 5.5 seconds in, and 5.5 seconds out — bringing with it the studied health benefits of The Perfect Breath. Use this practice in the morning as a great way to set the tone of your breathing pattern. I hope you enjoy.

Transcript

Hi,

And welcome to this morning breathing practice.

Let's go ahead and get started.

So maybe you're still in your bed lying down,

Just waking up,

And if so,

That's perfect.

And if you've gotten out of the bed,

That's perfect too.

Wherever you are,

Just find yourself into a comfortable position,

One that allows you to breathe easily and openly.

And if it feels comfortable with you,

You can leave your eyes closed,

Or maybe you take them with a gentle soft gaze to keep yourself awake if you are still waking up.

And what we're gonna do is known as the perfect breath.

This is a term that I suppose has been made more popular recently from James Nestor's book,

Breathwork.

What the perfect breath is,

Is a 5.

5 second breath in and 5.

5 second breath out.

So we'll start with three seconds in and three seconds out,

And then move to four,

And then we'll move to that five.

And we'll be breathing in through our noses and out through our noses.

But if that's not available to you,

Or if it's more comfortable to breathe in through your nose and out through your mouth,

Feel free to do so.

So let's go ahead and just take one deep inhale in through the nose,

Filling up the belly.

On the exhale,

Open the mouth out and let all the breath out.

Empty the body,

And let's begin.

Inhale,

Two.

Three.

Exhale,

Two.

Three.

Inhale,

Two.

Three.

Exhale,

Two.

Three.

Inhale,

Two.

Three.

Exhale,

Two.

Three.

Inhale,

Two.

Three.

Exhale,

Moving to four.

Two.

Three.

Inhale,

Two.

Three.

Four.

Exhale,

Two.

Three.

Four.

Inhale,

Two.

Three.

Four.

Exhale,

Two.

Three.

Four.

Inhale,

Two.

Three.

Four.

Exhale,

Move to five.

Three.

Four.

Inhale,

Two.

Three.

Four.

Five.

Exhale,

Two.

Three.

Four.

Five.

Inhale,

Two.

Three.

Four.

Five.

Exhale,

Two.

Three.

Four.

Five.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

In.

Out.

In.

In.

Out.

In.

Out.

Now just counting on your own pace.

In for five.

Out for five.

And letting the counting go,

Letting your breath move back to its natural flow.

You stay here as long as you'd like this morning,

Either continuing to breathe like that or maybe just sitting with any peace or stillness that you have in your moment.

And remember,

You can come back to this practice at any point of the day when you want to just bring your breath back to a reset of the perfect timed breath.

Thank you guys and have a great day.

Reviews

Very helpful, I like how we work our way up to 5!

I found breathing in for 5 initially difficult until I really slowed down the in breath. That also instilled a feeling of calm 🙏❤️

One-zero for the effectiveness of this gentle breathing exercise .😃
(Writing this with a smile)
Thank you🌷

Perfect way to start the day. Clear, calm voice and a beautiful practice to invite a sense of grounded stillness with breath. Thank you.

A great grounding practice. Is there a short description of what makes the breath the “perfect” breath?

I love the simplicity of this guided breathwork practice. Perfect when you don’t have loads of time. I always feel grounded and more centered after.

Thank you for this!!!! I read James Nestor’s Book “Breath” three times, it is highly educational and fascinating to learn the history and purpose of breathing. I have added breath work to my practice ever since and am grateful for this guided session !!