This breath routine is great to do if you get a little stressed out traveling to unwind,
Clear the mind,
And undo any stress.
You can do it before you get out during the day,
Maybe you're on a flight.
So we're just going to lay back,
Close our eyes,
Just let the breath move in through the nose,
Out through the nose,
As we start.
I want you to picture a whiteboard in your head,
Any troubling,
Worrying thoughts that pop up.
I want you just to put them on the whiteboard and with each exhale,
Just wipe it away.
Some more thoughts come up,
Just put them on the whiteboard and just wipe it away as you exhale.
I want you to begin to breathe in through the nose,
Out through the nose,
Letting the belly expand as you breathe in,
Fall as you breathe out.
In through the nose,
And out through the nose.
Now we're going to go ahead and exhale.
We're going to breathe in for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
And out for four,
Three,
Two,
One.
In for four,
And out for four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
And out for four,
Three,
Two,
One.
Three,
Two,
One.
In for four,
Out for four,
Three,
Two,
One.
Now give me a big breath in,
And we're going to hold it at the top.
Let the face relax,
Let the jaw relax.
When we exhale,
We're going to exhale through the nose for five.
Exhaling in three,
Two,
One.
Out for five,
Four,
Three,
Two,
One.
In for five,
Three,
Two,
One.
And out for five,
Four,
Three,
Two,
One.
In for five,
Three,
Two,
One.
And out for five,
Four,
Three,
Two,
One.
In for five,
Two,
One.
And out for five,
Four,
Three,
Two,
One.
In for five,
And out for five.
Breathe in for five,
Three,
Two,
One.
Out for five,
Four,
Three,
Two,
One.
Big breath in,
And hold.
Keep holding.
When we let this breath go,
We're going to go out for six.
Exhaling in three,
Two,
One.
Exhale for six,
Five,
Four,
Three,
Two,
One.
In for six,
Five,
Four,
Three,
Two,
One.
And out for six,
Three,
Two,
One.
In for six,
Three,
Two,
One.
And out for six,
Four,
Three,
Two,
One.
In for six,
Three,
Two,
One.
And out for six,
Three,
Two,
One.
In for six,
And out for six.
In for six,
And out for six,
Five,
Four,
Three,
Two,
One.
And we're gonna hold.
Keep holding.
Breathe in the nose,
Out the nose.
In,
And out.
In,
And out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
I'm gonna start slowing it down.
We're gonna breathe in for four,
Three,
Two,
One.
Out for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Out for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Pause.
And out for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Pause.
And out for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Pause.
And out for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for four,
Two,
One.
Hold for four,
Three,
Two,
One.
Slowly exhaling for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In for four,
Two,
One.
Hold for four,
Two,
One.
And out for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Continue that on your own.
In for four,
Hold for four,
And out for eight.
Breathing in through the nose.
On the exhale,
Keep it out of the nose or you can use that nice slow pursed lips exhale.
You can also try hissing it through your teeth or even humming the exhale out.
Do whatever your body needs right now.
If you're ready,
You can start expanding it out even further.
Maybe you go in for five,
Hold for five,
Out for eight,
And hold for three.
Just let your breath take you where it needs to go.
Breathing in,
Holding until you're ready to let that breath go and letting it go nice and slow.
Maybe even doze off as you're doing this and that's okay.
I'm gonna leave you here but you can keep doing this as long as you like.
Just breathing in,
Holding,
Nice slow breath out.
