Wind Down With Extended Exhalations

This is a breathing practice to help you relax and wind down.

Take a moment to settle in and make yourself comfortable.

Welcome in the present moment through the sensations you are aware of in the space around you and from within your body.

Notice how you are breathing.

Breathe naturally for a few moments,

Just observing your breath as it is,

Not needing to change or control anything.

Know that longer exhales help activate your parasympathetic nervous system and signal to your body that it's time to slow down.

We'll try a few together now.

Start by taking a big inhale through your nose.

Then,

Like blowing out candles,

Exhale through pursed lips.

Repeat that.

Inhale through your nose.

And exhale through pursed lips,

Slow and steady.

Inhale through your nose,

All the way full.

Exhale through pursed lips.

Inhale through your nose.

Exhale through pursed lips.

Continue to repeat like that,

Inhaling through your nose,

Exhaling slow,

Controlled and steady through pursed lips.

Take five more cycles of breath like that.

See if your exhalations can be more than twice as long as your inhalations.

Really take your time and just be patient with your breath here.

About three more to go.

And once you're done with the third,

Let go of breathing in any particular way,

And just check in with your body again,

Relaxing any muscles that are engaged that don't need to be.

Notice how this breathing practice acted on your body,

Your mind,

And take as much time as you need here,

Resting,

Until you're ready to move into the next part of your day.