Hi,
I'm Eden Sanchez and thank you for joining me for this Breathwork to Calm the Nervous System practice.
So we're going to be coming through a practice today that is called Extended Exhalations.
So we're going to be inhaling to the count of four and gradually building on the exhale.
We're going to be building to breathing out for 10.
If that doesn't feel good then feel free to let it go and just take a normal in and out breath,
Just breathing along at a count that feels good for you.
So we're going to start by taking three releasing breaths here.
So we'll be inhaling through the nose and sighing out the mouth.
So first of all exhale,
Let everything out.
Take a big breath in and sigh it out the mouth.
Take another breath in and sigh it out.
One more time,
Big breath in and release.
Just taking a few breaths in and out the nose here,
Letting the breath return back to normal for a moment and just coming through a bit of a check-in.
So just taking a moment to notice how you're feeling physically,
How you're feeling mentally,
Emotionally and we're not trying to analyze or judge whatever comes up here.
We're simply just trying to observe and notice any thoughts that arise and just letting go of whatever's come up.
We're going to begin to move into our extended exhalations practice.
So just exhale everything out first of all.
Inhale three,
Two,
One.
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Exhale three,
Two,
One.
Inhale three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale three,
Two,
One.
Exhale nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Take a big inhale in through the nose.
Hold it here just for a moment.
Trying to soften into the holding,
Relaxing any muscles we might be clenching or tensing.
And exhale,
Let it out the mouth.
Just take a few normal breaths in and out the nose here.
Thank you for joining me today.
Have a great day.
