Hi there,
My name is Nick and I will be guiding you through this 10 minute breathwork practice designed to gently lead you into deep rest.
I will be here guiding you through the whole session so all you have to do is sit back,
Listen to my words and breathe.
The first technique is the extended exhale and the first round we're really focusing on the feel,
We're not counting,
We're just breathing and feeling.
We'll breathe in through our nose,
Just gently and slow and then out through the mouth,
Long and elongated,
Longer than the inhale.
We are slowing down,
So let's take a breath together,
Breathing in and breathing out.
And let's begin,
Breathing in through the nose gently and a long slow exhale through the mouth.
Breathing in,
Breathing in slowly,
Breathing out and letting it go.
Keep breathing in soft and gentle and then exhaling long and slow,
Feeling your body relax,
Bringing in that air,
Filling up the lungs slowly and then exhaling through the mouth and letting everything soften.
Following this rhythm of your breath and with each exhale,
Can you make that a little bit slower,
A bit more gentle and can you allow your body to soften?
Taking your final round and then coming back to the natural breath.
And maybe you want to take a recovery breath,
So we'll breathe in and on the exhale,
Letting everything go and just notice how you feel.
Notice how your breath feels and notice how your body feels.
With no judgment or need to change,
We're just here to witness.
So in a moment,
We're going to move to a little bit of meditation.
Before we move on to the next variation of the extended exhale,
We're going to bring in some counting.
So all you need to do is listen and breathe,
But also know that if this doesn't feel right for you today and it feels a little bit too much,
Then just go back to what we were doing before,
Feeling into the inhale and lengthening the exhale.
So we're going to breathe in for three through the nose and out for six through the mouth.
So let's take a breath together,
Breathing in and breathing out.
And let's begin.
Breathing in for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale for one,
Two,
Three.
Exhale for one,
Two,
Three,
Four,
Five,
And six.
Letting that technique go,
Let's breathe in together.
And a long,
Slow exhale through the mouth.
Feeling your body soften.
Just coming back to your natural breath.
Noticing how you feel.
And just being here with yourself for a few more breaths.
In a moment,
We're going to move on to the next technique.
This is the humming breath,
Otherwise known as bee's breath.
So we'll breathe in through the nose,
Soft and slow.
And on the exhale,
We're going to release an audible hum.
And I want you to just really lengthen that hum.
How long can we hum for?
And I want you to feel that hum moving around your body,
Filling up your mind.
And just quietening everything down.
So let's take a breath in together.
Breathing in and breathing out.
And we'll begin.
Breathing in.
Breathing in.
Breathing in.
And coming back to your natural breath.
And just notice.
Notice if there's been any changes or shifts.
Maybe there's a quiet there that wasn't there before.
And just being here for a few more breaths.
The final technique of this practice is a triangle breath.
We're going to breathe in through the nose for the count of four.
Pausing at the top with full lungs at the count of four.
And exhaling through pursed lips as though you were blowing through a straw for the count of eight.
So breathing in for four.
Pausing for four.
Exhaling for eight.
So let's take a breath in together.
Breathing in.
And breathing out.
And we'll begin.
Breathing in for one,
Two,
Three,
Four.
Pause for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four.
Pause for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four.
Pause for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four.
Pause for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale for one,
Two,
Three,
Four.
Pause for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six,
Seven,
And eight.
Letting that go.
Maybe taking a recovery breath.
Breathing in.
And breathing out.
And as we come to a close,
Taking these last few moments just to notice how you feel.
How do you feel in your body,
In your breath,
And in your mind?
Now that you have taken these 10 minutes to just be with yourself and your breath.
Taking this pause in your day to bring in calm and peace.
Bringing softness into your nervous system.
Bringing softness into your system.
Softness into your body.
You can stay here for as long as you need.
But if you're ready,
Bringing some gentle movement to your fingers and your toes.
If the eyes are closed,
Fluttering them open.
And coming back to your space.
I hope you enjoyed the practice.
I hope you enjoyed the practice.
And I'll see you soon.
Lots of love.
