Welcome to this guided breath practice to help you slow down and soothe the nervous system.
One of the most effective ways to cultivate a sense of calm and safety in the body is through the breath.
We cannot think our way into a calmer state of being but we can breathe our way there.
Often a resistance to slowing down can come from this belief that our worth is tied to how busy and productive we are.
Knowing that we have to earn rest,
That it isn't safe to slow down.
And without even realising we can end up running on adrenaline and we get to the end of our day wondering why we feel so exhausted or so wired.
Rest is productive.
Rest allows your body to recover,
To repair.
You can use this practice any time of day,
Whenever you need a moment to come back into the body,
A moment to slow down.
Start by finding a comfortable place to sit or lie down.
We will be using a series of different breath patterns that activate the parasympathetic nervous system,
Also known as our rest and digest.
The more we can activate this branch of our nervous system,
The more we can receive deeper levels of healing both physically and mentally.
When you're ready,
Closing down your eyes or softening your gaze.
And take a moment to feel into the surface beneath you,
Supporting you,
Holding you.
There is nothing to do and nowhere to be but right here.
And as you arrive into this practice,
Noticing maybe any resistance that might be present as you allow yourself to take this rest.
Noticing any sensations in the body.
Just noticing.
Not judging.
There is no right or wrong.
Beginning to bring awareness to your breath without changing it.
Noticing where you feel the breath.
Perhaps through your nose,
In your chest,
In your belly.
And let's begin by taking a nice slow deep breath in through the nose.
Sighing out through the mouth.
This first breath pattern,
We will be breathing in through the nose for a count of four seconds.
Out through the nose for a count of six seconds and holding the breath for four seconds.
Let's begin in three,
Two,
One.
Breathing in two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six.
Hold two,
Three,
Four.
In two,
Three,
Four.
Out two,
Three,
Four.
Five,
Six.
Hold two,
Three,
Four.
In two,
Three,
Four.
Out out out.
2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold in 2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 in 2 3 4 out 2 2 3 4 in 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold 2 3 4 in 2 3 4 out 2 3 4 5 6 hold 2 3 4 Coming back to your normal breath for a moment and this time we will breathe in through the nose for a count of 4 seconds and out through the mouth for a count of 8 seconds and hold the breath for a count of 6 seconds beginning in 3 2 1 breathe in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 in 2 3 4 out 2 3 4 5 6 7 8 hold 2 3 4 5 6 Returning now to your normal breath.
And we'll move into our final breath pattern where we will breathe in through the nose expanding the belly for a count of 5 seconds and blowing out through the mouth for a count of 10 seconds making sure to release that exhale as slowly as possible.
Beginning in 3 2 1 inhale 2 3 4 5 exhale 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 in 2 3 4 5 out 2 3 4 5 6 7 8 9 10 And now coming back to your normal breath.
Breathing in a way that your body wants to breathe.
And noticing how your body feels now.
After this breath practice.
Taking time now to sit or lie here as long as you need.
You can return to this practice anytime you need a moment of rest or a moment to soothe your system.
Sending you much love and healing.
Thank you for listening.
Thank you for listening.
