This is a short breath session to give you a little mid-morning stress relief,
Provide you with some calm focus energy for the rest of the morning.
I want you to do this seated.
If you're in a chair at your desk that's perfectly fine.
We are going to separate the feet about hip distance.
I want you to ground your feet into the ground,
Creating a sense of pressure.
You want to stand up but you're just creating a slight little tension in your legs.
Just sit up straight,
Roll the shoulders down and back and place your tongue on the roof of your mouth.
As we begin,
I want you just to begin breathing in through the nose and out through the nose,
Just noticing how your breath feels.
Now I want you to begin to use that ocean breath,
Creating a slight resistance in the back of your throat,
Just like you're fogging up a mirror with your mouth closed.
Sounds like this.
Creating a nice balanced pattern,
Whatever works for you.
Could be three seconds in,
Three out,
Four in,
Four out,
Whatever you feel comfortable doing.
Just creating a little bit of grounding in our body and in our minds.
Now on our next breath,
We're going to inhale fully and then we're going to split up our exhale into thirds.
So I want you to go ahead and let go of your air and breathe in fully,
Filling all the way up with that ocean breath.
Keep going,
Keep going.
Once you get to the top,
Let's just pause for a second.
Then we're going to exhale a third,
A third,
And let it all go and pause at the bottom.
Inhale,
Filling all the way up.
Keep going,
Keep going,
Keep going.
Pause.
Now let's exhale a third,
A third,
A third,
And just pause at the bottom.
Inhale,
Filling all the way up.
Keep going,
Keep going,
Keep going.
Pause.
Now let's exhale a third,
A third,
And let it all go.
Pause at the bottom.
This time we're going to inhale fully,
Expanding the belly,
Expanding the ribs.
Keep going.
This time we're going to hold our breath at the top,
And I want you to squeeze your core,
Like you're pushing down,
Like you're pushing your diaphragm down towards your pelvis.
Keep squeezing and pushing,
Keep squeezing and pushing,
Holding and holding.
And when you can't hold anymore,
Just slowly blow that exhale out of your mouth.
Just.
.
.
Now let's breathe in slowly for five,
Four,
Three,
Two,
One,
And we're going to slowly exhale out of the mouth for ten.
Three,
Two,
One,
And we're just going to hold here at the bottom.
Breathe in for five,
Four,
Three,
Two,
One,
And out for ten.
Just slowly blowing that exhale out.
Keep going,
Keep going.
Two,
One,
And hold at the bottom.
One more time.
Breathe in for five,
Four,
Three,
Two,
One,
Hold.
Slowly blow that exhale out,
And hold at the bottom.
Now I want you to come back to that balanced ocean breath,
Whatever is comfortable for you.
In and out.
You can continue doing this breath as long as you like,
Just creating a little bit of center and focus,
And just get ready for the rest of your day,
But I'm going to leave you here.
Thank you.
