Thank you for coming back for night two.
Once again you'll practice these breathing techniques lying down.
We'll repeat what we did last night and we'll add in a 4-7-8 technique.
We'll start to bring a little breath hold into our practice,
That's for the seven seconds,
And a gentle exhale from the mouth for eight seconds.
You'll find this moves you into an even deeper state of relaxation.
So getting ready and we'll begin with just our simple belly breathing.
Reconnecting with nasal belly breathing.
Moving the belly up and down with the breath.
Slow and steady,
Nice and controlled.
Continuing to feel that sense of letting go with each exhale.
Then we'll move our breath a little deeper,
Starting your three-second inhale,
Five-second exhale.
All in and out through the nose,
Belly doing the majority of the work,
Chest nice and relaxed.
Steady little three-second inhale,
Pacing your exhale over five seconds.
Then letting go of that control of the breath.
Observing your breath returning to its natural rhythm.
And in a few moments we'll start our next breathing ratio.
It'll be that four-second inhale,
The seven-second pause,
And the eight-second exhale through the mouth.
Some might take a few goes to get used to.
The breath hold may feel unusual for some.
The long exhale of eight seconds may be difficult.
Just trying to warm up to those ratios.
So beginning now with your four-second inhale,
Inflating the belly.
Pause for seven seconds.
Exhale through the mouth like you're blowing a straw.
Then repeating four-second inhale.
Pause for seven.
Exhale for eight seconds.
Inhale once more and continue on your own,
Remembering four,
Seven,
Eight.
Relaxing into the pause of the breath.
Reassuring yourself you're well oxygenated,
You can be calm.
Nice steady inhales.
Relaxation on the pauses.
Slow and easy exhales through the mouth.
With each exhale,
Guiding your belly all the way down as if it could kiss your spine.
Then after your next exhale,
Letting go of this breathing ratio.
Allowing yourself to rest.
Allowing the breath to return to its natural rhythm.
And acknowledging yourself for making the time and space to connect with your breath,
Your body,
And your mind before bed tonight.
And that brings night two to a close.
