Today we are going to do a short pranayama practice,
A short breath work practice,
And this will be a calming breath work practice.
Beginning by starting,
Beginning by taking one big breath in here together,
Breathing in all the way down into your body,
Into your belly,
Filling up your ribs and filling up your chest,
And then letting it all go.
Another deep breath in here together,
Breathing in,
Filling up the belly,
Filling up the ribs,
Feeling them push to the outsides of your body,
And then feeling your chest fill up,
And letting it all go.
We'll start this practice today with a samavritti pranayama,
Which will be a breathing in for four,
Holding,
Breathing out for four,
And then holding.
Meet me on your next inhale for four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
Out,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
In,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
Out,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
In,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One,
Out,
Four,
Three,
Two,
One,
Hold,
Four,
Three,
Two,
One.
In for,
Hold,
Out for,
Hold for,
In for,
Hold for,
Out for,
Hold for,
In for,
Hold,
Out,
Hold.
Coming back to your natural breath in and out through the nose here,
Noticing how your breath might feel different,
Noticing anything that came up in your body.
Just continuing to breathe and observe the breath,
Seeing if maybe you can get your inhale to be one second longer than it originally was at,
And your exhale to be one second longer than where you started today.
We'll do one more short practice here,
Which is a counting breath,
Where we'll breathe in for four and then out for six,
Starting with your inhale for three,
Two,
One,
Out,
Six,
Five,
Four,
Three,
Two,
One,
In for,
Three,
Two,
One,
Out,
Six,
Five,
Four,
Three,
Two,
One,
In for,
Three,
Two,
One,
Out,
Six,
Five,
Four,
Three,
Two,
One,
In,
Out,
In,
Out.
Continue on your own,
Seeing if you can eliminate that pause between your inhale and your exhale,
Almost as if it is one fluid motion here,
Your inhale and your exhale meeting.
If this breath is serving you,
You can continue on with it or come back to your natural breath in and out through your nose.
These two breaths are some of the foundational pranayama practices that we can do that are downregulating,
That help us ground,
Come back into our parasympathetic.
Know you can listen to this whenever you'd like,
Or take any of these practices with you.
Do them as you drive,
Or you sit at your desk,
Or you walk,
Or before you eat,
Or while you're cooking,
Or even while you're in bed.
Thank you so much for doing this practice with me today,
And from my heart to yours,
Thank you.
