Hello,
And welcome to another guided breathwork session.
Today we will move through three rounds of down-regulation breathing with two different techniques to help regulate your nervous system,
Leaving you feeling positive and safe within your body.
The first two rounds we are going to breathe low,
Slow and deep.
In through the nose,
Into the belly,
Pulling it up into the chest,
And a relaxed exhale out.
The second technique is called Brahmari,
Or bumblebee breath.
Taking a gentle breath in through the nose,
And humming it out on the exhale.
Ending each round with an exhale breath retention of 30 seconds.
Getting as comfortable as possible,
Laying down flat,
Or sitting up tall and elongating the spine.
So settle in,
And let's begin this journey to restore the natural flow.
Closing down the eyes and breathing out empty.
So let's begin in 3,
2,
1.
Breathing deeply in through the nose,
Relaxed breath out.
Just noticing the sensation of the breath entering and leaving your body.
Allowing the body to rest in these few moments of stillness.
Taking a breath in,
And holding for a few moments.
Deep breath in through the nose,
Relaxed breath out the mouth.
Just noticing the expansion of the ribs as you inhale,
Gentle contraction as you exhale.
Take a deep breath in,
And holding for 30 seconds.
Allowing the body to rest in these few moments of stillness and calm.
Take a recovery breath in,
And holding here for a few moments.
Squeezing the body,
Let it go.
Getting ready for the last round,
Brahmari breathing.
Taking a breath in,
Just feeling a wave of relaxation washing over your whole body.
Take a deep breath in,
Hold and squeeze the body.
Releasing.
Taking a sip in through the nose,
Letting it out with an audible sigh.
Returning to your natural flow of breathing,
In and out through the nose.
Feeling free to begin moving the body slowly,
Or just sit in stillness for a few moments.
Thank you for breathing with us today.
Remember to breathe deeply and live fully.
See you next time.
