4 x 8 Breathing In this practice,
We will be exhaling twice as long as we inhale.
Inhaling to the count of 4 and exhaling to the count of 8.
We will be exaggerating the movement of our diaphragm to accentuate the full range of motion.
Your diaphragm is your main breathing muscle,
And like all muscles,
It can get stronger when exercised.
When you exhale,
Your body naturally relaxes,
Releasing built-up CO2 gases your body doesn't need.
So by lengthening the exhales,
You cultivate a deeper sense of release and relaxation in both the body and in the mind.
You also slow down the breath,
Which calms the nervous system,
Relieving stress,
Overwhelm,
And physical tension.
This is a relaxation breath,
So you have the option of sitting or lying down.
If it's helpful,
You can place one hand over your belly to feel the rise and fall of the breath.
This acts as a guide to remind you to keep your breaths low and slow.
We'll begin by coming to that comfortable position,
Either seated or lying down.
If you're in a chair,
That's fine,
Just be sure that you have a nice straight spine.
Soften your gaze and shift your attention towards your breath.
Take a few rounds here to just observe the natural flow and state of your breath.
Now begin to deepen your breath by actively guiding your inhales into your belly and widening through your ribcage.
And release the exhale by blowing out the mouth.
Let's do a couple rounds together,
Inhaling through the nose,
Filling up the belly,
Winding through the ribcage.
Slight pause at the top and exhale by blowing out the mouth,
Like you're blowing out a candle there.
One more time.
We'll inhale,
Belly,
Filling up through the ribcage and then into the chest.
And this time,
As you exhale out the mouth,
Keep your teeth together so it sounds like you're releasing air from a tire.
Good.
Let's continue with that slow release as we lengthen the exhales.
Inhale through the nose into the belly for one,
Two,
Three,
Four,
Five.
Two,
Three,
Four.
And exhale through your teeth for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Belly rises.
One,
Two,
Three,
Four.
Exhale through the teeth.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Belly rises.
One,
Two,
Three,
Four.
Exhale,
Belly falls.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
And exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale through the teeth.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Deep into the belly.
One,
Two,
Three,
Four.
And exhale through the teeth for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
One,
Two,
Three,
Four.
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale,
One,
Two,
Three,
Four.
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Good.
Relax.
Your breath goes back to normal.
You can release your hands down by your side and just observe.
The beauty of breathing is that these simple practices can make big impact on your health,
On the way you feel,
On the way you sleep,
On your mood,
And it regulates your emotions throughout the day.
I'm Mary with Breath Mindset.
It's a pleasure to guide you.
Breathe well.
