3x6 Breathing.
This is a relaxation style breath practice.
The name comes from the ratio.
We'll inhale to the count of three and exhale to the count of six.
We'll go in through the nose and exhale from the mouth.
Exhaling out the mouth keeps your nervous system calm as you actively feel the tension drop.
Because this is an excellent sleep aid,
You'll have the option to lie down on your back in your bed.
This practice is designed to stimulate the parasympathetic nervous system or the rest and digest response.
Because of the slow pace of the breath,
It helps to relax and calm you down.
Let's begin together.
Find a comfortable seat or lay down.
If it's helpful,
You can place one hand over your belly and the other over your chest.
This acts as a guide as we train our breath to naturally flow in and out through our abdomen.
We'll begin by exhaling all the air out and inhaling deep into your abdomen for 1,
2,
3 and exhaling from the mouth for 6,
5,
4,
3,
2,
1.
Inhale through the nose 1,
2,
3 and exhale out the mouth for 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 6,
5,
4,
3,
2,
1.
Inhale nose 1,
2,
3.
Exhale mouth 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale 1,
2,
3.
Exhale for 6,
5,
4,
3,
2,
1.
Last round.
Inhale 1,
2,
3 and exhale for 6,
5,
4,
3,
2,
And 1.
Just relax your breath.
Eyes stay soft.
Notice the calmness of your body as though you are ready to melt into sleep.
My name is Mary with Breath Mindset.
Breathe well,
Friend.
