Hi there,
My name is Yosra.
I'm a movement and mindfulness guide,
As well as a clinical counselor.
This is a simple yet effective breathing technique that is great for beginners or really anyone looking for a sense of calm,
Relaxation,
Or helping to manage stress.
Belly breathing,
Also known as diaphragmatic breathing,
Activates the parasympathetic nervous system,
Which aids in our rest and digest functions.
This practice is great to try before bed,
Anytime you'd like to manage stress,
Or to initiate deeper breathing or more mindfulness.
Let's begin by settling into a comfortable position.
Relax your shoulders and clench your jaw.
Feel your feet connect to the earth.
You can bring your hands along your body.
Perhaps one or both hands come over your abdomen.
Feeling into the space,
We'll take a deep breath in,
Inhaling through our nose,
Breathing into the belly,
Feeling it expand,
And then slowly exhale,
Letting this breath release out.
You can keep breathing in and out through nostrils,
If that feels available.
Otherwise,
Feel free to breathe through the mouth,
But purse your lips to help control that breath in and out.
Together now,
Inhale,
Breathing into the belly,
Feeling it expand,
And exhale,
Slowly letting the breath release.
Again,
Inhale into the abdomen,
Deep breath in,
And exhale,
Drawing that breath out.
We'll repeat this process a few more times,
Breathing in,
Expanding through the belly,
And exhale,
Slowly releasing out.
Inhale,
Belly fills with air,
Exhale,
Letting that breath go.
Breathing in,
Like you're filling up a balloon,
And exhale,
Slowly releasing the breath out.
Deep breath in,
Feeling an expansion,
And exhale,
Releasing,
Letting something go.
Inhale,
Creating space behind your navel,
And exhale,
Deep release.
Good.
Again,
Just like that,
Breathing in,
A nice slow breath,
Breathing out.
Deep breath in,
Into the belly,
Feeling it expand,
And exhale,
Slowly drawing this breath out.
Good.
We'll take this breath a little bit slower this time.
Deep breath in through the nose,
Into the belly,
For 4,
3,
2,
1,
And exhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1,
And exhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Continue breathing on your own here,
Noticing the belly expand,
And exhale,
Drawing the ribs back together.
Two more times,
Just like that.
Deep breath into the belly,
And exhale to release.
Last one.
Big breath in,
All together now,
And exhale,
Nice and slow.
And that is it.
You are now done.
Feel free to practice on your own,
Or play this track again,
Or you can stack this practice with any one of my other tracks.
Once again,
My name is Yosra.
Thank you so much for practicing with me today,
And I hope to practice with you again.
