Welcome to space seven.
Today we want to practice something called extended exhales.
This is an amazing breathing technique that shifts your whole system from the sympathetic nervous system where you are always in the fight and flight mode into the parasympathetic nervous system where your whole body and your mind can rest,
Restore and digest.
So find yourself a comfortable place,
Try to avoid any disturbance from your surroundings,
Switch off your ringtones and any notifications and just close your eyes and take a moment to arrive.
Take a moment to arrive in your space,
Feel into your body and allow your breath to breathe you.
Just listen to your breath,
Allow it to flow as it is.
Do not judge any short breath or if you are breathing through your nose and your mouth,
Just listen to your breath,
Allow,
Allow it to flow in and out.
And now we are going to change your breath,
Now we are going to change the situation.
So it won't be your breath breathing you,
It will be you breathing your breath.
So before we start I will let you know that we inhale for the count of four and we exhale through the count of eight.
If you can,
I recommend breathing through your nose.
But if it seems difficult,
Try to at least inhale through your nose and then exhale through your mouth.
If it is tricky for you to exhale for the count of eight,
Then shape your lips like you are breathing through a straw.
This will make it a little bit more easy to get to the count of eight and you will recognise with each breath,
It will get a little bit easier and you will find more calmness.
So be prepared that we are going to start now with a deep inhale,
Deep inhale into your belly and then exhale all the air out.
Allow it to flow until you are completely empty.
Beautiful.
Inhale again and exhale all the air out.
Beautiful.
Inhale and exhale.
And inhale and exhale.
And lastly inhale.
And now exhale all the air out and go completely empty.
And when you are empty,
Allow your natural breath to flow again.
And just sit with your breath and listen.
Listen to your inhales and listen to your exhales and listen to your body.
And whenever you are ready,
I invite you with your eyes still closed,
Stretch your body into the space around you,
Really stretch your body.
And if you need,
Allow deep inhales and with your exhales let everything go.
And make use of the stretches as a connection from your inner world to your outer world.
And whenever you are ready,
I invite you to open your eyes again and welcome back to reality.
This had been a short breathing exercise just to give you some time to rest and to recharge and now you are ready to continue your day.
Have a beautiful day,
Hope to see you next time again.
Bye!
