Breathwork For Tranquility & Relaxation

Tranquility
This is a 20-minute practice with long rounds of rhythmic breathing that will help you relax and enter a state of tranquility. We will incorporate short out-of-breath holds at the end of each round. I highly recommend lying down for this one.

Rounds - 2
Category - Relaxing
Breath Rhythms - 4:4, 4:8 & 4:8:4

Transcript

Welcome in.

We have two rounds of relaxing breath work today.

We'll start off with a slow 4-4 rhythm and then we'll extend the exhales moving to a 4-8 rhythm.

We'll finish both rounds with a short out-breath hold.

Make yourself comfortable and let's begin by releasing the air from your lungs.

Here we go.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

Alright,

Let's slow things down and move into a 4-8 rhythm.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

And now keep it going.

Slow gentle exhales through pursed lips.

Feeling any and all tension melt away with each long exhale.

A beautiful wave of peace starts to flow down your body every time you release each breath.

One more extended exhale for this round.

And take a full breath in.

Pause for a second.

Let it go.

Settle in.

Sinking in deeply to the support beneath you.

Your body is held and it can relax deeply here.

Take a full breath in.

Now flowing right back into a 4-8 rhythm.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

Allow yourself to intentionally invite everything to soften.

Releasing the head and the shoulders.

Releasing the torso and the hips.

Releasing the legs and the feet.

Finding deep rest.

And now we'll start to bring things down a little bit more by adding in a 4-count hold after each extended exhale.

In 4,

5,

6,

7,

8.

Hold.

Final 2 breaths.

And take a full breath in.

Let it go.

Here.

Letting your body dissolve into the space around it.

Tranquility.

Take a full breath in.

And release.

Let your breath return to its natural flow.

Your mind finds the stillness of a calm lake on a peaceful night.

You have nothing left to do here,

So just enjoy the beautiful state of stillness.

Continue to enjoy this tranquility for as long as you'd like.

As always,

Thank you so much for breathing along with me.

And until next time,

Breathe well.