This is a breathing practice in which we will count as we breathe,
As well as use a mantra to slow down to breath,
Specifically lengthening the exhale.
The purpose of this breath work is to begin to activate the parasympathetic nervous system.
This sends signals to your mind and body that you are safe,
Letting you start to rest and relax.
You might start to notice your heart rate slowing,
Which is why this breath practice can be beneficial when you are feeling stressed or anxious.
Before we begin,
Take a moment to get comfortable.
You can be seated,
Reclined,
Or in shavasana.
Just make sure your spine is straight.
Let your hands rest on knees or thighs if you are seated.
If you are on your back,
Let your hands relax at your sides or on your belly.
Feel yourself supported by the earth beneath you.
Soften shoulders down and away from your ears.
Relax your jaw and the space between the eyebrows.
You can close your eyes or keep a soft gaze towards the tip of your nose.
Take a deep breath in through the nose and out through the mouth.
Sigh it out.
We'll do two more breaths just like that.
Inhale and exhale.
Let it go.
Last one.
Now start to narrow your focus to one breath at a time.
Take a breath in through the nose and let the breath spill out of the nose or mouth.
If you notice your mind starting to wander into the past or future,
Simply pause and gently bring yourself back to this one breath,
This present moment.
Observe the breath coming in through the nose and observe the breath as it exits through the nostrils or mouth.
Next,
Start to focus on the mantra,
Slow down.
First,
Connect the word slow to your inhale as you breathe in through the nose.
Then concentrate on the word down as you exhale through the nose or mouth.
On your next inhale,
Repeat the word slow as you slowly inhale through the nose.
As you exhale,
Repeat the word down.
Imagine yourself feeling heavy as you relax down into the breath.
Again,
Slow as you inhale.
Exhale down,
Letting the mind and body drop down.
Continue this inhale slow and exhale down as you breathe.
Each inhale,
Concentrate on the word slow.
Each exhale,
Concentrate on the word down as you become empty and heavy.
You can continue this,
But if you're ready to add on,
We'll start to add some counting.
Breathing in for four,
Holding for one,
And breathing out for five to lengthen the exhale.
Inhale slow,
One,
Two,
Three,
Four.
Hold for one.
Exhale down,
Five,
Four,
Three,
Two,
One.
Inhale slow,
One,
Two,
Three,
Four.
Hold one.
Exhale down,
Five,
Four,
Three,
Two,
One.
Inhale slow,
One,
Two,
Three,
Four.
Hold.
Out,
Down,
Five,
Four,
Three,
Two,
One.
In slow,
One,
Two,
Three,
Four.
Hold.
Exhale down,
Five,
Four,
Three,
Two,
One.
Out,
Down,
Five,
Four,
Three,
Two,
One.
Continue breathing with the mantra and counting the breaths to lengthen the exhale.
If you get distracted,
Simply focus on the word slow as you inhale and down as you exhale.
You can also modify the counting,
Perhaps breathing in for three,
Holding for one,
And exhaling for four if that works better for you.
Last breath in through the nose slow and exhale down,
Becoming empty.
Now return to normal breathing,
Letting go of the mantra and counting.
Notice how you feel in this moment,
Perhaps reflecting on how this practice affected your mind and body.
When you're ready,
You can start to bring in some gentle movement by wiggling fingers and toes,
Maybe stretching out arms and legs.
If your eyes are closed,
Gently start to blink them open,
Bringing your awareness back to your surroundings.
Remember that you have the breath with you always and you can use this simple mantra or counting exercise to slow down and practice staying present.
Thank you for joining me.
Namaste.
