Your breath is the fastest way to tell your nervous system it's safe.
In the next minutes,
I am going to guide you through a breathing rhythm that helps your body shift out of stress mode.
A coherence breathing protocol.
Just follow my voice.
Find a comfortable position.
Close your eyes.
Start by just noticing your breath as it is right now.
No judgments.
Just observe the air coming in.
The air going out.
Place one hand on your belly Feel the gentle movements there.
Your body doing what it knows how to do.
Now.
Take one deeper breath.
In through your nose,
Filling your belly,
Ribs,
Chest,
And let it go with a sigh through your mouth.
Let everything drop on that eighth cell.
Your shoulders,
Your jaw.
Your eyebrows.
One more,
Inhale through the nose,
Deep and full.
In out through the mouth.
Letting go a little more.
Now here is the routine we are going to use.
You will breathe in for a count of 5.
5 and out for a count of 5.
5 5.
5 in 5.
5 ounce.
Just a gentle steady flow.
Let's try together once.
Breathe in.
One.
.
.
Two.
.
.
Ta-da!
For Fine.
Breathe out.
Two.
Three.
For fine.
Want more?
Breathe in.
When Tchoo!
Dream.
Four five Out 2… 3… Fall.
Bye.
We will settle into the waking.
I will count for you.
Just follow along.
Breathe in.
When too.
Three.
.
.
Four five Out.
Too.
3 4 5.
Breathe in.
1 2 3 four five out too.
Ta-da!
For Fine.
Breathe in.
1 2 3 4 5 Out.
Too.
Three.
Four.
Fine.
Breathe in.
1 2 3 Fine.
Five.
Out.
Too.
Ta-ra!
Four 5 if your mind wanders.
Totally normal.
Just notice it and come back to the counts.
The counting is your anchor.
Let me guide you through a few more cycles.
This time,
As you breathe,
Bring your attention to your chest.
Feel your heart beat.
Just aware of it.
Breathe in.
When?
Choo.
Dream.
Fall.
Five Out.
Too.
Taddee!
Four Fine.
Breathe in.
When True.
Tree.
Four five out too.
Tareeem!
For Fine.
Breathe in.
1 2 3 four five out 2 3 4 Fine.
Start to let go of the strict counts now.
Let your breath find whatever readings feels natural.
Notice if anything has changed in your body.
Maybe your shoulders drop it a little more.
Maybe your heartbeat feels quieter?
Maybe your thought is slowing down?
Just a biologist speaking to your nervous system.
When you're ready,
Start to make small movements.
Fingers,
Toes.
Gently roll your head from side to side.
Slow and easy.
Start to flutter your eyes open whenever it feels right.
No rush.
Take your time.
You just need to remember 5.
5 in.
.
.
5.
5 hours.
That's a tool you can use anywhere.
Anytime your nervous system needs a reset.
If this audio was helpful,
Follow my profile page.
Stay calm.
You've got this.
