Hello and welcome.
My name is Sina and this is a short breathing practice to help you settle your mind and reconnect with the present moment and your focus.
Especially during a busy day when you feel stressed,
Mentally overloaded or scattered.
So in brief when there's a lot of mental chatter going on.
The practice is simple.
We will hold the breath for a few seconds,
Followed by relaxed nasal breathing.
And we'll repeat this for a few minutes.
These gentle and short breath holds allow the carbon dioxide levels in your body to rise slightly.
And this is a normal part of functional breathing physiology.
It helps train your body's breathing response and supports the efficient delivery of oxygen throughout the whole body.
And while it is normal to feel a little bit of air hunger during this exercise,
This should always feel comfortable and should not create any stress or tension.
So if the breath holds feel too strong and too long for you,
You can just shorten it to four or three breaths.
Or even two seconds,
Or you can return to normal breathing instead.
So let's begin.
Find a comfortable seated position.
And take a few normal breaths in and out through your nose.
While you do this,
Your mouth remains gently closed.
And your jaw relaxed.
And you don't need to change your breathing right now.
Just notice the breath,
The air entering and leaving your nostrils.
After your next relaxed exhale,
You pinch your nose with your fingers and hold your breath for 5.
.
.
4.
.
.
Three 2.
One,
Let go of your nose and return to your normal breathing again for about 10 to 15 seconds.
Nothing needs to change right now,
You just take a few normal,
Easy breaths here.
And again,
Inhale through the nose,
Exhale,
Pinch your nose and hold your breath for five,
Four,
Three,
Two,
One.
Let go of your nose and return to normal breath.
And if during the breath holds you notice that the feeling of air hunger becomes uncomfortable,
And too strong,
Then you can hold the breath for a shorter amount of time,
Let's say 4 seconds,
3 seconds or 2 seconds.
We don't want to create any additional stress or tension.
And we'll do one more round.
Easy breath in through the nose.
Out through the nose.
Pinch your nose and hold your breath for 5,
4,
3,
2,
1.
Let go and take a few normal breaths.
Relax into these normal breath that you're taking here.
And when your mind wanders,
Which is very likely to happen,
Then you just bring it back and place it gently on your breath.
And let's do another round.
Breathe in through the nose,
Out through the nose,
And after the exhale,
You pinch your nose and hold for five.
4.
.
.
3,
Two,
One and again let go,
Relax your hand and take a few normal breaths in and out through the nose.
Nothing needs to be forced right now.
Just breathe the way that feels good for you,
The way that you would normally breathe.
And let's do one final round.
Take a breath in through your nose,
Exhale through your nose,
And pinch your nose with your fingers.
Hold the breath for 5,
4,
3,
2,
1.
Let go again and relax.
Relax your jaw.
Relax your face.
And return to normal breathing.
Take a few moments to notice how you feel right now.
Maybe your mind feels a little quieter.
Maybe your body feels a little more settled.
Maybe you simply feel a little more present.
And I also invite you to take a moment to appreciate yourself for taking this short pause,
For making the time and space in your busy schedule to remember during this practice.
And you can come back to this practice anytime you feel scattered,
Overwhelmed,
Or caught up in mental chatter.
Maybe you want to use it between tasks,
Between meetings,
Or just whenever you need a moment to reset your attention.
So thank you for practicing with me and take care.
