Welcome to this brief guided practice of the 3-5-7 breathing technique,
Creating a gentle pause.
Before we begin,
Check in with your environment,
Noticing if you've got what you need to hand.
Any adjustment that needs to be made to help you be here for the duration of this practice.
Notice the posture your body is in,
Any shuffles or changes that feel helpful.
To make yourself as comfortable as possible.
Or maybe the least uncomfortable as possible.
Gently soften the focus of your eyes or close your eyes,
Whatever feels helpful to you.
Noticing that it's more likely to be helpful to give that softness to your focus,
To bring your awareness more inwards.
The 3-5-7 breathing technique is about helping to bring the stress levels down.
Changing the biochemistry of your body by making the out-breath longer than the in-breath.
We'll do this together.
And I'll count us in.
To the count of five on the in-breath.
And seven on the out-breath.
We will do this three times.
Which is why I refer to this as the 3-5-7 breathing technique.
So we'll do this together.
Breathing in,
2,
3,
4,
5.
Breathing out,
2,
3,
4,
5,
6 and 7.
Allowing that space in between.
And then for the second time,
Breathing in two,
Three,
Four,
Five.
And breathing out 2,
3,
4,
5,
6 and 7.
That space in between,
Not forcing your lungs in any way,
Simply bringing them with you.
Bring your lungs and your breath with this focus.
And then for the last and third time,
Breathing in,
2,
3,
4,
5.
Breathing out,
2,
3,
4,
5,
6 and 7.
And now that you've done this three times.
.
.
Notice whatever movements,
Shifts or shuffles your body may want to do.
Any stretches any twiggles or wriggles.
During each one of those inhalations,
Exhalations.
You've been clicking your body from the stress response to the maintenance response.
From the fight,
Flight or freeze to the rest and repair.
And know that even in such a brief moment of time,
Such a simple shift,
You're actually making a significant difference.
To your biochemistry.
When you're ready,
Gently open your eyes,
Move your body in whatever way feels more helpful to you.
As much as you're able to be present with.
What here feels like.
Know that you can come back to this practice as often as feels helpful to you.
And remember that feelings are information.
So for whatever reason you chose to engage with us now.
Whatever is going on in the situation around you.
Remember.
That it's all information.
And that it's more helpful to be curious than critical.
