This is a calming breath session to relax the mind and body.
It's great for stress relief or to help prepare you for bed.
I want you just to find a comfortable breathing position.
It's a good one to do lying down.
It's a little easier to let go of any tension in your body and make sure you're able to access your diaphragm.
I want you to just close your eyes and begin breathing in through the nose and out through the nose.
Can you notice where your breath is going?
Feel it passing through your nose,
The end of your nostrils.
Going down your throat,
Filling up your belly,
Expanding your ribs.
Can you feel it going right back out?
I want you to begin to extend your breath,
Breathing in for four,
Through the nose.
As you breathe out,
I just want you to purse your lips together and just make a sound,
Out for four.
Just a nice balanced breath right now,
In for four and out for four.
Just on your own.
You breathe in,
Making sure your belly expands,
As you breathe out,
Letting it fall.
I want you to extend that exhale slightly longer than your inhale.
Breathing for five to six seconds.
In for four.
Pause.
And out for five to six.
In for four.
Out for five to six.
Go through a few more rounds of this.
Just beginning to slow our breath down.
Focus on breathing down into your belly.
Relaxing the belly as we breathe in,
Letting it fall as we breathe out.
Now I want you to take a big breath in and hold.
Relax your face,
Relax your jaw,
Let go of all the tension in your body.
Exhale and hold.
In and hold.
Out and hold.
Take a breath in for four,
Three,
Two,
One.
Pause.
Let's go out for six to eight.
In for four,
Three,
Two,
One.
Pause.
And out for six to eight.
In for four,
Three,
Two,
One.
Pause.
And out for six to eight.
In.
Pause.
And out.
In and hold.
Come back,
Check in with your body.
Relax your shoulders,
Relax your neck.
Keep holding.
Exhale and hold.
In and hold.
Exhale and hold.
Think of all the tension sitting in this breath hold.
It won't be here long.
Take a breath in.
And out.
One more time.
In.
And out.
You can keep repeating that little sequence as long as you'd like.
Breathing in for four seconds,
Pausing,
Just exhaling out,
Extending your exhale slightly over your inhale.
I'm going to leave you here.
Feeling nice and relaxed.
All your stress is washed away.
Thank you.
