This recording is to help newcomers or anyone experiencing shortness of breath or shallow breath to learn how to breathe deeper and easier.
This is particularly helpful in those people who have a tendency to exhale more than their inhale,
Especially during sleep.
So get in a comfortable position,
You can either be in your bed or sitting in a chair.
You can do this right before your sleep.
And just loosen your shoulders a little bit by bringing the right shoulder forward and return left shoulder forward and turn left and right and left and right.
One more time left and right and left.
Now shrug your shoulders,
Bringing them all the way up to the ears and take a nice inhale and exhale slowly.
Once more,
Bring the shoulders all the way up to the ears and inhale.
And now slowly exhale.
Now move our arms,
So bring your arms up over your head,
Reaching towards the ceiling,
Interlock your fingers and inhale,
Pushing the hands up to the sky and slowly exhale,
Letting the hands come down.
Once again,
Inhale,
Bringing your hands up,
Pushing the palms up towards the sky.
Deep breath here.
And only now slowly exhale and let your arms come down and find a comfortable resting place for those arms.
Now I'd like you to inhale twice and exhale once.
So begin to inhale,
Pause,
Inhale.
And now slowly exhale through your lips.
Inhale,
Pause,
Inhale.
And now slowly exhale through your lips.
Inhale,
Pause,
Inhale.
And now slowly exhale through your lips.
One more time with this variation.
Inhale,
Pause,
Inhale.
And now slowly exhale through pursed lips.
Now we'll change this just slightly.
So inhale deeply and hold the breath.
And now exhale,
Pause,
And exhale again.
Inhale slowly.
Hold the breath.
And now exhale,
Pause,
And exhale.
And now we'll do the double inhale again.
Inhale,
Pause,
Inhale,
Pause.
And very slowly exhale as if you really want to hold on to the breath.
Inhale,
Pause,
Inhale again,
Pause.
And now very,
Very slowly exhale,
Taking your time to let the air out.
And now let's just inhale slowly.
Exhale slowly.
Inhale slowly.
Exhale slowly.
Inhale slowly.
Exhale slowly.
Inhale slowly.
Exhale slowly.
Inhale slowly.
Exhale slowly.
So breathe in naturally now as you listen.
You want to let that breath last.
So bring it in as slowly as you can.
And then when you hear the time to exhale,
Then stop inhaling.
So don't hold your breath if you've finished your inhaling.
Remember the pause and take a second breath if you need to.
But try to make the breath go longer by just bringing in small amounts of air.
This is what I call a slow breath.
Tiny amounts of air,
The slower the breath,
The longer the breath.
So let's begin again.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Inhale.
Hold the breath here.
And now exhale.
Inhale.
Hold the breath.
And now exhale.
Inhale.
Hold the breath.
And now exhale.
And now exhale.
Inhale.
Hold the breath.
Hold the breath.
And now exhale.
Now continue to slowly breathe in and out,
Focusing on the breath but also your lower abdominal muscle.
So this time when you inhale,
Imagine you're making space for the lungs to expand by puffing up your belly.
And then when you're ready to exhale,
Contract the belly in,
Feeling the diaphragm push against the bottom of the lungs.
Inhale.
Inhale.
Make the space in the belly.
And exhale.
Contract the belly.
So do this a few more times on your own.
Making space.
And then contracting.
Don't lose sight of the physical sensation of the muscles in the belly area.
Focus on the muscles as you breathe in and breathe out.
Now slowly open your eyes and follow your breath by noting the sensations in your nostrils or at the base of your nostrils.
Can you feel the cilia moving in the nostrils or the airflow above your top lip or at the base of the nostrils?
Just keep breathing with your eyes open.
Find a drishti to focus upon.
And now sweet dreams.
