Hello and welcome to another guided breathwork session.
Today we will move through three rounds of downregulation breathing using two techniques to help engage the parasympathetic nervous system for calm and relaxation.
The first technique is an equal ratio breath,
Breathing in and out through the nose for three seconds,
Then four seconds and then five seconds.
The second technique,
We extend the exhales with a one-two ratio,
Breathing in for three seconds and out for six,
Moving to four in,
Eight out,
And finishing with five in and ten out.
Each round will conclude 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 inner peace together.
Closing down the eyes and let's begin in three,
Two,
One.
At this tempo,
Moving on to extended exhales.
This will be your last extended exhale for the round,
Holding for 30 seconds.
In this moment,
You are calm,
You are centered,
And you are present.
Taking a deep breath in and hold,
Squeezing the body gently.
Getting ready for round number two.
In,
Observing any thoughts that may arise without engaging,
Just noticing.
Taking a deep breath in and hold,
Squeezing the body gently.
And release it,
Getting ready for round number three.
Last breath at this tempo,
Moving on to extended exhales.
Trust yourself,
You are tapping in.
Allow yourself to rest in the stillness and recharge.
Take a deep breath in and hold,
Squeezing the body gently.
And release it.
Deepening the breath now,
Returning to your regular cadence of breathing in and out through the nose.
Bringing some gentle movement into the body,
Feeling lighter and relaxed.
Thank you for breathing with us today.
Remember to breathe deeply and live fully.
See you next time.
