Hello and welcome.
I'm really glad you're here.
This is a short calming breathwork practice designed to help you slow the nervous system,
Release tension and gently reset if you're feeling overwhelmed.
There's nothing you need to achieve and nothing you need to get right.
Just follow my voice and work within what feels comfortable for you.
Before we begin,
Find a comfortable seated position.
Let your feet be supported,
Your body held and your spine lengthened but at ease.
If at any point you lose track of the pattern,
Gently guide your attention back to the breath on the exhale.
The breathing we're going to do today is using a simple and effective breath.
We'll be breathing in through the nose for four and out through the mouth for eight with gently pursed lips as if you're breathing slowly through a straw.
This longer exhale helps signal safety to the nervous system and encourages the body to soften and settle.
So if it feels okay,
Allow the eyes to gently close or soften your gaze.
Take a natural breath in and a gentle breath out.
We'll begin together in three,
Two,
One.
Inhale through the nose,
Two,
Three,
Four.
Exhale slowly,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Three,
Four and exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Seven,
Eight.
Inhale,
Two,
Three,
Four and exhale,
Two,
Three,
Four.
Exhale,
Four,
Five,
Six,
Seven,
Eight.
Inhale,
Two,
Four and exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Keep going with this rhythm.
Inhaling through the nose for four.
Exhale through the mouth for eight.
Each long exhale gives the body permission to slow down.
And on the inhale,
Imagine the breath gently smoothing the system,
Shoulders softening,
Jaw loosening,
The body becoming a little heavier with each exhale.
Remember,
If at any point the mind wanders,
Drawing your attention back to the breath on the exhale.
You don't need to try to relax.
Just let the breath do the work.
Inhaling for four,
Exhaling for eight.
Notice what you feel in the body.
Noticing without judgment.
Perhaps a sense of settling.
Maybe warmth.
Maybe just a little more space.
Whatever is here is enough.
As we come towards the end,
Just allowing the breath to return to its natural rhythm.
No more counting.
Just breathing.
Take a moment to notice the difference between how you arrived and how you feel now.
This is a breath you can return to anytime.
Anytime you need to reset,
Soften,
Or steady yourself.
And when you're ready,
Gently opening the eyes.
And thank you very much for practicing with me today.
May you move into the rest of your day a little softer,
A little more relaxed.
A little steadier.
Knowing that you can return to your breath whenever you need.
