Welcome my friends from Insight Timer to this five minute breathing space to help you relax during a busy day at the office.
Before we begin let's make sure that we're getting some of the basics right.
So be sure that your posture is erect and sound.
You don't want your back up against the chair and ideally you're sitting straight enough so your chest can expand and the lower part of your back is not too curved.
You don't want to be forcing your chest out by curving your back too far but it should be straight and sound.
So as we begin all we need to do is take some breaths into the lower part of our abdomen.
Breathing in through the nose and breathing out through the mouth.
We're just gonna start grounding just at your own pace.
Breathing in through the nose and out through the mouth.
Making sure that the exhale through the mouth is longer than the inhale through the nose.
Breathing in,
Breathing out.
Alright wonderful.
So now that we've grounded we're gonna pick up the intensity of the breath work and this next exercise is really designed to optimize your vitality,
Your focus,
Your energy,
Your executive function while simultaneously relaxing the body.
So let's begin by breathing in through the nose twice and then out through the mouth once but again the exhale should be elongated through the mouth.
In through the nose twice and out through the mouth.
Into the nose twice and out through the mouth.
Now I'm gonna give you some space to do this on your own.
Keep breathing in through the nose twice and out through the mouth once.
Okay coming up on the last breath.
Breathing in through the nose.
Give this one your all and out through the mouth.
Well done everyone and take this into your day.
