Welcome beautiful soul,
Take a moment to arrive,
Allow your body to settle in the space beneath you.
Whether you are seated or lying down,
Feel the weight of your body being held,
Feel the support beneath you doing the work for you.
Release the tension from your jaw,
Let your shoulders soften,
Gently close your eyes.
As you arrive here,
Notice how your body feels today.
Not analysing,
Not changing,
Just arriving.
Now before we begin,
Let's set a clear intention for this practice.
This breath work is here to help you break unconscious loops,
The patterns that repeat,
The habits that run automatically,
The reactions that seem to happen before awareness arrives.
Let your intention settle into the body.
The breath technique we'll be using today is steady nasal breathing,
So you'll be inhaling through the nose for a count of four and exhaling through the nose for a count of six.
This rhythm helps calm the body,
Slow the nervous system,
It creates enough space for awareness to come online,
Allowing unconscious patterns to be interrupted and loosened.
This slowing is important because patterns survive on speed.
When the body slows,
The loops weaken.
If at any point the breath feels uncomfortable,
Simply shorten the count and return to breathing naturally.
You are always in control,
You are always safe.
Now let's begin by settling the body even more deeply.
Feel the point of contact beneath you,
Let the body become heavy.
Relax the tongue from the roof of the mouth,
Soften the belly,
Allow the chest to drop.
We'll start with a few reset breaths,
So take a slow inhale through the nose and a long gentle sigh out the mouth.
Again,
In through the nose and sigh it out.
One more time,
Take a deep inhale through the nose and let it all go out the mouth.
Good,
Now come back to your natural breathing,
In and out the nose.
Most patterns don't continue because you don't know better,
They continue because they move faster than awareness.
By the time you realise what's happening,
The reaction has already happened,
The habit has already taken over,
The choice has already been made.
This breath work is about slowing the moment down,
Long enough for awareness to arrive before the pattern completes itself.
When awareness arrives,
The loop begins to loosen.
When you are ready,
We'll begin with the active breathing.
On my count,
3,
2,
1.
Inhale through the nose for a count of 4 and exhale through the nose for a count of 6.
Inhale for 4,
Exhale for 6.
Find a rhythm,
Let the exhale be smooth and un-forced,
Like the body is emptying slowly.
Inhale for 4,
Exhale for 6.
As you breathe,
Notice how the body begins to respond.
The chest softens,
The belly begins to expand.
The body drops and the nervous system begins to slow.
The slowing is intelligence.
Most loops rely on urgency,
On rushing,
On reacting.
You are changing the speed now.
Inhaling for 4,
Exhaling for 6.
If thoughts arise about the past,
The future or what you should be doing,
Gently bring yourself back to the breath,
Back to the count,
Back to the rhythm.
Inhaling for 4,
Exhaling for 6.
As the breath continues,
You may notice familiar urges arise.
The urge to shift position.
The urge to speed up.
The urge to distract yourself.
These urges are not a problem,
They are the loop unravelling itself.
Instead of acting on them,
Stay with the breath.
This is where change begins.
Inhaling for 4,
Exhaling for 6.
The longer exhale is teaching your nervous system something new.
It's showing the body that it does not need to react immediately.
That it can pause.
That it can stay.
And in that pause,
Something shifts.
Inhaling for 4,
Exhaling for 6.
Stay with the breath.
Many patterns survive because there is never a pause long enough to choose differently.
This breath creates that pause.
Stay with it.
Inhaling for 4,
Exhaling for 6.
As the body continues to slow,
Awareness deepens.
The pull of familiar begins to soften.
The urgency loosens its grip.
You are not fighting the pattern,
You are outgrowing it.
Inhaling for 4,
Exhaling for 6.
Now we're going to deepen this practice.
On your next exhale,
Breathe all the way out.
Empty the lungs completely and gently hold the breath out.
No strain,
No forcing.
Keep holding.
Rest in the stillness.
This pause is powerful.
This is the interruption.
Keep holding if you can.
If you can't,
Take an inhale and just come back to your normal rhythm.
This is the space where the old loop loosens momentum.
Nothing is happening,
Yet everything is changing.
Stay with it.
On my count,
Take a nice inhale slowly through the nose and return to the breath.
Inhale for 4,
Exhale for 6.
Feel the difference now.
More space,
More presence.
Inhaling for 4,
Exhaling for 6.
The body is learning that it can stay present without reacting,
Without defaulting,
Without rushing to the familiar.
This is how patterns dissolve,
Not through force,
But through awareness and repetition.
Inhaling for 4,
Exhaling for 6.
Continue this breath.
We're nearly done.
Let each inhale bring you back into yourself.
Let each exhale release a little more urgency.
Inhaling for 4,
Exhaling for 6.
As the breath continues,
Notice how the body feels now compared to when you began.
Quieter,
Steadier,
More available.
This is what it feels like when awareness arrives before reaction.
Inhaling for 4,
Exhaling for 6.
Now begin to gently soften the breath.
Allow the count to fade.
Take a big inhale so you can't take any more air in and hold it.
Feel the cells alive.
With a big exhale,
Release and let go.
Let the breath return to its natural rhythm.
This is the state you return to when the pattern tries to run again.
Pause,
Breathe,
Create space.
Let's just take one beautiful,
Deep inhale through the nose and a long exhale out the mouth.
When you're ready,
You can slowly bring some movement into the body.
You can gently open your eyes.
Carry this pause with you.
Every time you slow the moment down,
You awaken the loop.
And this is how real change happens.
With love and gratitude,
Thank you for going on this journey with me.
