So just a couple words and then we'll get started.
But just think about how we breathe when we're anxious.
Usually pretty shallow,
No?
Like in the upper portion of the lungs,
Stomach tight,
Sometimes the chest is tight even.
And also think about the way that our posture affects our breathing.
If we're slumped over or seated in a chair with kind of a curved spine in a sofa or chair,
Or just leaning over in general.
When we slump over actually,
We collapse the lower third of our lungs,
Which is responsible for two-thirds of our absorption of oxygen.
It's really important.
And this brings us to sitting and standing upright and how powerful it is when it comes to not just getting enough oxygen,
But from that having better energy,
Attention,
Mental clarity,
And mood.
So a guy named Peter Drucker,
I actually don't know who this guy is,
But I love some of his quotes,
Said,
What gets measured gets improved.
And I like to think about what we pay attention to,
We nurture.
So doing this,
As you guys have already noticed,
These breath practices that we do where we just deepen our breath or count to five or six can have a marked impact just in a few breaths even.
So go ahead and if you haven't already,
Close your eyes.
And just go ahead and become aware of your breath.
And just without attempting to change anything,
Really just notice what's happening.
Notice if breath is moving easily or it's more labored.
And then just notice if you're feeling more relaxed,
You're feeling more relaxed,
You're feeling more relaxed.
And if it is more labored,
Are there any changes you can make with posture that can help you breathe a little bit easier?
Okay.
Now,
See when just take a couple deep breaths right now.
And when you do,
If you feel yourself rocking backward on the inhale just a little bit,
That can be a cue to sit up a little bit taller and maybe open your shoulders just a little bit more.
So that your body isn't fighting your breath.
And just keep becoming intimate.
What could improve intuitively?
What could change to make breathing a little bit easier?
What could change to make breathing a little bit easier?
A soft stomach,
A soft belly that is,
Can often be helpful.
And if you can,
If you'd like to,
Sitting up without leaning back on what's behind you.
If you prefer to lean back,
That's okay too.
But if you want to try not sitting back.
And find the point at your ribs that if you're a woman where your bra strap would be on the sides,
And if you're a man just three or four inches below your armpit.
And just feel if your ribs are just like this.
And if you're a man who's just like this,
You're like four inches below your armpit and just feel if your ribs are moving and expanding as you breathe.
And you want them to expand at least two inches on your inhale.
Okay.
We're going to practice something called the 4-7-8 breath.
And so in this breath,
You'll breathe in for four seconds.
You can count one Mississippi,
Whatever you like.
So you breathe in for four seconds,
You hold for seven seconds,
And then you exhale for eight seconds.
Maintaining that good upright posture.
If your hands are still at your sides,
You can drop them down,
But just try to be mindful to allow your ribs to expand and to expand all the way 360 degrees around your body as you breathe in.
And so again,
Four seconds inhaling,
Seven seconds holding,
And eight seconds exhaling.
And we'll just do that for a few minutes.
Just paying close attention to the movement of breath.
Okay.
Okay.
And if you somehow lose focus or count,
You can start again.
Four in,
Seven hold,
Eight out.
Now continuing to count.
Imagine as you breathe in,
Refreshing every cell in your body.
And then as you pause,
Letting that breath nourish every cell in your body.
And as you exhale,
Letting go of all that doesn't serve.
All that feels heavy.
Or blocks you in some way.
And now letting that breath return to a natural pace.
No longer attempting to control the movement of breath.
Just noticing where your body is at this moment.
Noticing the state of your mind in this moment.
Noticing the state of your emotions in this moment.
And keeping your attention with the breath.
As though it were the most important part of your body.
The most important function.
And deepening your attention with that.
Allowing the top of your head and face to become soft and expressionless.
Feeling weight falling from your neck and shoulders.
And feeling your arms dropping down,
Becoming even more heavy.
And feeling your chest and belly becoming soft.
Feeling your upper back becoming warm and heavy.
And your lower back following suit.
Softening through the waist and pelvis.
Softening through the legs,
Upper and lower.
Becoming soft through the feet.
Letting everything fall away.
Letting tension throughout the body drop away with each exhalation.
Letting every inhalation nourish your entire being.
And letting your breath again become your anchor.
Wherever it's most apparent,
Hold your attention there.
Let everything else fall away.
Just feeling the movement of the breath.
The way it lulls and rocks your body into a more gentle and calm state.
Trusting your own intuition through the breath.
Allowing it to do what serves you.
What serves the body,
The mind,
The emotions.
Letting your intuition take the lead.
Deepening attention.
Dropping into this breath.
And this breath.
And this breath.
Perhaps keeping with you a greater awareness and attention to where your breath is in the present moment.
So that as you notice changes could be made intuitively,
You make those changes and you feel differently.
So now see if you can take three slow,
Deep,
Conscious breaths.
And when you're ready,
No rush.
You can gently,
Slowly open your eyes.
