Hey everybody,
It is time for your five minute breath protocol.
So today's protocol is going to be something that you can do at night.
It doesn't necessarily have to be before bed.
This could be at the end of the day you've said goodnight to the kiddos if you've got kiddos or you just want to kind of call your own energy back to yourself.
Be with yourself and this this will prep you for that and will also lead you into a good night's sleep.
So when you're ready,
I want you to find a comfortable place to sit down.
One where you can sit up straight but not in a straining manner.
So sitting up straight but comfortable or you could even do this lying down.
When you're ready,
I want you to shut the eyes.
Just begin to inhale and exhale.
In and out through the nose.
Allowing yourself to become heavy in the spot that you've chosen.
Allowing yourself to slowly but surely let go of the day.
Just let everything else fall away and be present for these next few minutes.
And when you're ready,
We're going to do some box breathing for our next pattern.
So I want you to inhale for four.
Hold for four.
Exhale for four.
And then hold for four.
We're doing this to create balance in our nervous system again.
This pattern also helps to release anxiety.
After your next exhale,
I want you to switch over to inhaling for four,
Holding for seven,
And exhaling through the mouth for a count of eight.
When we do this,
We're trying to activate the vagus nerve,
Slow the heart rate down,
And tell our minds and our bodies that we're getting ready to go to sleep.
In through the nose for four.
Holding for seven.
Exhaling through the mouth for eight.
On your next exhale,
We're going to switch the pattern one last time.
We're going to breathe in that one-two ratio.
So I want you to go in through the nose for four,
And then I want you to extend the exhale for twice that amount.
So we're exhaling for a count of eight.
If you feel up to it,
If you feel like you have enough space,
You can go in for five and out for ten.
I want this all through the nose.
When we double the exhale,
We deepen our relaxation.
We signal safety to our nervous system.
We start a little bit of that melatonin production.
One more breath here.
And when you're ready,
You can blink open the eyes.
Finish your nighttime routine if you haven't already.
Thank you for joining me for your five-minute protocol.
Until next time.
