Today's session we're going to activate to down regulate.
I like to use the slow breathing patterns to help get us in that calmer state,
That more parasympathetic rest relaxation to state we need to be in.
But sometimes it helps to use some of those faster paced patterns.
This is one that I'd like you to do seated.
So sitting up nice and tall.
These breaths aren't going to be too fast.
We're not going to be doing too many of them.
I want you just to roll your shoulders down and back and begin to breathe in through the nose and out.
Noticing how you're feeling right now.
Now we're going to begin to breathe in the nose for three,
Two,
One.
Out for three,
Two,
One.
In for three,
Two,
One.
Out for three,
Two,
One.
In for three,
Two,
One.
Out for three,
Two,
One.
And speed it up a little bit.
In,
Two,
One.
Out,
Two,
One.
In,
Two,
One.
Out,
Two.
In,
Two,
One.
Out,
Two,
One.
Go a little bit faster now.
Just in,
Out.
In,
Out.
Circular breath.
In,
Out.
In,
Out.
Big belly as we breathe in.
Then push the air right back out.
In,
Out.
In,
Out.
In,
Out.
Keep going.
You might start feeling that little activation,
The tingling sensations.
About 10 more seconds.
Stay with it here.
Three,
Two,
One.
We take a big breath in and we hold.
Keep holding.
We're over halfway.
Stay with this.
We're almost there.
Three,
Two,
One.
And just let it go.
I want you to breathe in for four,
Three,
Two,
One.
Pause.
Out for six,
Five,
Four,
Two,
One.
In for four,
Three,
Two,
One.
Pause.
And out for six,
Two,
One.
Pause.
In for four,
Three,
Two,
One.
Pause.
Out for six,
Three,
Two,
One.
And pause.
In for four,
Pause.
And out for six,
Two,
One.
And pause.
Now just continue that on your own.
Breathe in for four,
Pause.
And out for six,
And pause.
Slowing our breath right back down.
You know,
If you're comfortable,
You can even slow this down even more.
You go in for five,
Pause.
And out for eight.
In for five,
Pause.
Out for eight,
And pause.
I'll go ahead,
Let the breath take you where it wants to go.
If you want to continue that pattern,
Keep going.
But if you're ready,
You can open your eyes and enjoy the rest of your day.
Thank you.
