This exercise is a natural tranquilizer for the nervous system.
Unlike tranquilizing drugs,
Which are often effective when you first take them,
But then lose their potency over time,
This exercise is subtle when you first try it,
But gains in power with repetition and practice.
Use this new skill whenever anything upsetting happens,
Before you react.
Use it whenever you are aware of internal tension.
Use it to help you fall asleep.
This exercise can be performed either seated or lying down.
Do it at least twice a day.
You cannot do it too frequently.
You do not need more than four breaths at one time for the first month of this practice.
And later,
If you wish,
You can extend it to eight breaths.
If you are feeling a little lightheaded when you first breathe this way,
Do not be concerned.
It will pass.
So let's begin.
Finding a nice comfortable position,
Either seated or lying down.
Let your body relax into the surface that you are sitting against.
Place the tip of your tongue against the ridge of tissue just behind your upper front teeth,
And keep it there throughout the entire exercise.
Exhale through your mouth,
Around your tongue.
Try pursing your lips slightly if this seems awkward.
I'm going to exhale all of the air through your mouth,
Making a whoosh sound.
Close your mouth and inhale quietly through your nose to a count of four,
Three,
Two,
One.
Hold your breath for a count of seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale completely through your mouth,
Making a whooshing sound to a count of eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
This is one breath.
Now inhale again for four,
Three,
Two,
One.
Hold one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Last breath.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Allowing your breath to return back to its natural and normal rhythm.
Just noticing how your body feels after breathing in this way.
Become aware of any sensations that may be present in your body.
Notice the sensation of your breath rising and falling in its natural pattern.
And just taking a few moments,
Feeling your breath connecting to each rise of the inhale,
Each fall of the exhale.
Staying with this awareness for as long as you would like.
Thank you so much for joining me for this practice.
I encourage you to revisit this practice often until we meet again,
Until our paths cross again.
Stay well.
