This is Wallace Wren and in this recording I will be teaching you my take on the 3-5 breathing technique.
This breathing technique is a technique that I use with my clients to get them relaxed.
And I do this because it activates the vagus nerve.
The vagus nerve is one of the biggest nerves or longest nerves in our entire body.
And goes all the way from the brain and all the way down through your body.
It helps get the lung and heart and blood pressure and all of that into balance.
If we activate that through our breath,
We are able to get our bodies to calm down.
So,
3-5 breath.
It is a breath where we breathe through our nose and we breathe in through our nose counting to three.
And breathing out through our nose counting to five.
That makes our out breath a bit longer than the in breath.
And that is what will activate the vagus nerve and start to calm down our system.
The vagus nerve will help us go from the sympathetic nervous system into the parasympathetic nervous system.
Where we can regenerate our body.
This is where we rest,
This is where we are when we are sleeping,
This is where we are when we are relaxed.
So,
If we are stressed or feeling anxious,
Our breath usually becomes a bit more shallow.
And we go into our mind with worrying,
With thoughts,
With all sorts of things that are not beneficial for our health.
So,
If we are able to be aware of our thoughts,
Become aware of how our breath is when we are not comfortable.
We can use this breath technique,
This breathing technique to calm our system down.
So,
Going from feeling a bit anxious and feeling stressed out to actually calm ourselves down.
Wouldn't that be nice?
So,
Right now I'd like for you to sit down.
Over time when you practice this,
You will be able to do this while you are driving,
While you are doing whatever you need to be doing in everyday life.
But for now,
If you are not used to using this kind of breath,
I would like for you to either sit down or lie down.
Because you can become dizzy,
You can become a bit nauseous.
But there is nothing wrong with that.
You are just dropping down from your head and down into your body.
And it's not always that,
If you are not used to being down in your body and have your attention and your awareness in your body,
That can be a bit uncomfortable.
Especially if you are in discomfort already.
And remember,
If you are in mental distress,
Then please seek professional counseling.
Go see a doctor or something.
So that you get the professional help that you need to get you out of this situation.
Okay?
So,
I trust that you are sitting down now.
So,
Just follow your normal breath and notice how that is.
If it's shallow,
If it's deep or how is your breath?
How does your body feel?
Do you have many thoughts?
Do you have any emotions that are not comfortable?
Do you feel discomfort anywhere in your body?
And where do you feel comfortable in your body?
So,
Now I would like for you to start taking a deep breath in through your nose.
And I will be counting to guide you.
Afterwards,
I want you to breathe out your nose while I count to five.
And we will do this three times.
So,
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
One more time.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
Last time.
One,
Two,
Three.
And one,
Two,
Three,
Four,
Five.
Good job!
So,
Notice your body.
How does that feel now?
How is your mind?
Do you still feel uncomfortable somewhere?
Are there any discomforts anywhere in your body?
Where do you feel comfortable?
Do you feel more comfortable now or less comfortable now?
Just notice it.
Don't need to address it in any way.
Good.
Let's do another round.
So,
One,
Two,
Three.
And one,
Two,
Three,
Four,
Five.
Good.
One,
Two,
Three.
And one,
Two,
Three,
Four,
Five.
One last time.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
Good.
Now,
Go back,
Put your attention into your body,
Into your mind,
Into your head.
How do you feel now?
Where do you feel discomfort?
Where do you feel comfortable?
And just breathe normally.
Notice your ordinary breath.
Has that changed from before we started this?
Good.
Let's take one final round of this breathing technique.
So,
Ready?
One,
Two,
Three.
And one,
Two,
Three,
Four,
Five.
One more time.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
Last time.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
Good.
Now,
Again,
Notice your body.
Has it become more calm,
Relaxed?
Do you sense it more?
Good.
Now,
If you,
Again,
If you are in any kind of distress where this did not work,
Please get the appropriate help.
Otherwise,
Just use this as a self-care exercise for you to just get out of your head and into your body.
It's an easy way to just be with yourself and give yourself some love and some attention.
So,
Thank you for doing this for yourself.
And thank you for allowing me to guide you.
And please give a rating,
Review and a follow if you like this.
And I will be popping more audios in here very soon.
So,
Take care.
Thank you.
