You can do this either seated or down on your back.
You can have the legs out long or plant the soles of the feet down and let the knees knock in towards each other.
And wherever you choose to land,
Start by bringing some attention to the breath.
Notice the inhales and notice the exhales.
And then consciously see if you can start to slow the breath down.
Allow the belly and ribs to expand with your inhales.
And notice how everything draws back together on the exhales.
And know that each breath doesn't have to be a big full breath.
A smaller volume breath is totally fine.
Take an exhale and breathe in for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
In for four,
Two,
One.
Out for four,
Three,
Two,
One.
In for four,
Out for four,
Two,
One.
In for four,
Out for four,
Two,
One.
In for four,
Out for four,
Pause for four.
In for four,
Out for four,
Pause for four.
In for five,
Two,
One.
Out for five,
Two,
One.
Pause for five,
Two,
One.
In for five,
Two,
One.
Out for five,
Two,
One.
Pause for five,
Two,
One.
Keep going on your own.
In for five,
Out for five,
And pause for five.
We'll be here for about another minute and then we'll start to change it up a little bit.
Let's still focus on expanding on the inhales,
Relaxing on the exhales,
And just noticing the space between the breath.
Release any tension you might be holding in your jaw,
The hips,
Allow the shoulders to soften.
In for five,
Out for five,
And pause for five.
After your last pause,
Breathe in for five,
Two,
One.
In for five,
Two,
One.
Pause for 10,
Four,
Two,
One.
Out for five,
Two,
One.
Pause for 10,
Three,
Two,
One.
In for five,
Pause for 10,
Two,
One.
Out for five,
Pause for 10,
Two,
One.
In for five,
Pause for 10,
Two,
One.
Out for five,
Two,
One.
Pause for 10,
Two,
One.
This time in for eight.
Slow and steady,
Two,
One.
Pause for four,
Out for four.
One,
Pause for eight,
Three,
Two,
One.
In for eight,
Two,
One.
Pause for four,
Out for four.
Pause for eight,
Two,
One.
In for eight,
Two,
One.
Pause for four,
Out for four.
Pause for eight,
Three,
Two,
One.
Last round in for eight,
Two,
One.
Pause for four,
Out for four.
Pause for eight,
Three,
Two,
One.
Come back to in through the nose,
Out through the nose,
Just light inhales.
We're gonna move into a slightly faster based pattern.
So this will be a circular breath.
If you have any major health conditions,
Are pregnant,
Please just stay with light inhales and exhales through the nose or check with your doctor first.
But we won't be here for long.
It'll be a strong inhale through the nose and then a passive exhale through the nose.
So it'll sound like,
So you can start slow and then start to pick up the pace.
In three,
Two,
One.
Off you go,
Strong in through the nose.
Passive out through the nose.
Just strong in and letting the exhale fall right back out of the nose.
So it'll be a strong inhale,
Still pulling with the diaphragm,
Starting to move a little bit more air,
A little faster pace.
You can start to pick it up if this feels okay.
You're almost there,
Stay with it.
Last 10 seconds for four,
Two,
One.
Breath in,
Out and hold.
Holding on the exhale,
You may have started to feel some sensations,
Whether it's tingles in the fingers,
The toes,
Maybe the face,
Maybe nothing so far,
But keep holding,
You're almost there.
Last five,
Three,
Two,
One.
Breath in and hold at the top.
Hold on the inhale,
Letting your body use all the oxygen you just took in.
You can always let a little air leak out and then come back to the hold,
But you've got 10 more seconds,
Stay with it.
Last five,
Three,
Two,
One.
Slow exhale and come back to in through the nose,
Out through the nose.
Just easy in,
Easy out.
I'll take a few recovery breaths and I'll explain to you what's coming next.
So our next round,
Same circular pattern,
So strong in and passive out,
But this time we'll go strong in through the nose and then passive out through the mouth.
Just like you're letting the exhale fall out of the mouth,
Not putting any force behind it,
Just strong in and then just letting it fall out of the mouth.
You've got five,
Four,
Three,
Two,
One.
Off you go,
Strong in,
Passive out.
Strong in,
Passive out.
And you can start to pick up the pace.
Once you feel comfortable here,
You can take it a little bit faster.
We're not gonna be here forever.
You might start to feel those tingles I mentioned earlier in the hands,
Feet,
Or face.
Maybe some changes in body temperature,
But you got this,
Keep going.
Know that you can always come back to light inhales and exhales through the nose if it's too much,
But if you've got it,
Stay with it.
Last 15 seconds,
Keep going.
You can start to pick up the pace a little bit more.
Last five,
Four,
Three,
Two,
One.
Take an inhale,
Exhale,
And hold.
Holding on the exhale at the bottom of the breath.
You can always swallow to relieve a little bit of tension.
It helps suppress the urge to breathe,
But stay with it,
You've got this.
You can always take a little sip of air in and then come back to the hold.
It's totally fine to break these up,
But if you've got it,
Stay with it.
Almost there,
Keep holding.
Less than 15 seconds left.
You got this,
Last five,
Three,
Two,
One.
Take an inhale,
And hold at the top.
Holding on the inhale this time.
Feeling the full expansion.
Keep holding,
You're almost there.
Last 15 seconds,
10,
Stay with it.
Last five,
Three,
Two,
One.
Exhale,
Nice job.
Come back to light inhales and exhales through the nose.
Little bit of time to recover.
We've got one more round.
So this round it'll be strong in through the mouth and then a passive exhale out of the mouth.
So it'll sound like this.
Almost like you're slurping air from a soup bowl,
Just getting a lot of volume in through the mouth and then a passive exhale out of the mouth.
You've got 10 more seconds and then we'll start.
In five,
Three,
Two,
One.
Off you go,
Strong in.
Passive out through the mouth.
So in through the mouth,
Out through the mouth.
There you go,
Keep it up.
You can start to pick up the pace if this feels okay.
Stay with it,
You might really start to feel those changes in temperature,
Different sensations in the body,
Like that tingling feeling I was mentioning earlier.
Stay with it,
It's normal.
But if it becomes too much,
Come back to inhales and exhales through the nose,
Just light in and out.
But if you got it,
Keep going,
You're almost there.
Last 10 seconds,
Stay with it.
Pick up the pace if you haven't already.
Last three,
Two,
One.
Breath in,
Out and hold.
Hold on the exhale.
Just notice your thoughts.
Notice if the mind starts to wander.
Either bring the sensations,
The attention back to the sensations in the body or decide whether you wanna follow the trail.
And if you do,
That's totally fine,
But make a conscious choice to either allow these thoughts to stay or to redirect your attention.
Keep holding.
You can swallow if you need to relieve a little tension.
Almost there.
Last 15 seconds,
Stay with it,
You got this.
Last five,
Three,
Two,
One.
Take an inhale and hold at the top.
Holding on the inhale.
Just feeling the oxygen saturate the tissues,
Getting fresh oxygenated blood throughout the system.
Last 15 seconds.
10,
You got this.
Last five,
Three,
Two,
One.
Exhale,
Nice job.
Come back to light.
Inhales and exhales through the nose.
Not worrying about a count,
Just letting it flow where it wants to flow,
But try to get ahold of it and slow it down.
A longer exhale allows us to get back into a calmer state.
And after your next exhale,
Breathe in for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Pause for four,
Three,
Two,
One.
In for four,
Two,
One.
Out for four,
Two,
One.
Pause for four,
Two,
One.
In for four,
Out for four.
Pause for four.
Keep going on your own.
In for four,
Out for four.
Pause for four.
You can always extend this out to five or even six or walk it back to in for three,
Out for three and pause for three.
You can stay here with this triangle breath for as long as you need.
Thank you for joining and have a great rest of your day.
