This is a calming breath session designed to do whenever you need a little space for yourself.
Quiet the mind from anxious thoughts.
Help you get ready for bed.
Or just relax after a stressful day.
This session can be done either seated or lying down.
If you're seated,
Just sit up with your back straight.
Roll your shoulders back.
If you're lying down,
It's best to put your feet flat on the floor for this one.
I want you to just close your eyes.
And begin breathing in through the nose and out through the nose.
I want you to just notice where your breath's going.
Are you breathing into your belly,
Into your chest?
Is your breathing fast or is it slow?
Don't judge.
Just become aware.
I want you to begin to scan down your body.
Starting at the top of your head.
Your face,
Your jaw.
Notice if you have any tension.
Maybe you're fully relaxed.
Moving down into your neck and in your shoulders.
We all hold a lot of tension there.
Tightness in the traps.
If you are,
Just let it go.
Moving down into our chest and into our heart.
Notice if your breath's sitting in the top of your chest.
Begin to pull it deeper into your belly.
Recognizing if you have any tension in your ribs as you inhale.
I want you to let it go.
Just allow the breath to expand your belly.
Expand those ribs on the inhale.
And I want it all to fall as you breathe out.
In through the nose and out through the nose.
Moving down into your hips and into your legs.
Letting go of any tension.
Laying down,
Just becoming heavy into the floor.
Now wherever you are,
I want you to let out your air.
We're going to slowly inhale,
Creating slight tension in the back of our throat.
Creating that ocean sound.
And exhale.
In.
And out.
In.
And out.
In.
And out.
Making sure that belly is expanding on the inhales.
And falling as you exhale.
In.
And out.
I want you to inhale for four,
Three,
Two,
One.
Hold.
Slowly exhale for eight,
Seven,
Six,
Five.
Two,
One.
In.
Hold.
And out.
In.
Hold.
And out.
In.
Hold.
Now we're going to break up this exhale into three parts.
Just think about letting a third out through your nose,
Then a third,
Then another third.
Let a little bit of air out.
A little more.
A little more.
And let it go.
In.
Hold.
Let a little bit of air out.
A little more.
A little more.
And let it go.
One more time.
In.
Hold.
Let a little air out.
A little out.
And let it go.
I want you to inhale for five,
Four,
Three.
Fill all the way up.
Try to really expand those ribs when you don't think you can get any more,
I want you to just sip a little bit more in through your mouth.
Just.
.
.
And hold it.
We feel that belly expanded,
Those ribs expanded.
We're just going to hiss this exhale out of our teeth,
Just.
.
.
In.
Hold.
Really feel that expansion in your belly,
Those ribs,
It's like you got a big giant beach ball in your core.
Now we're just going to take a little pin,
Poke that beach ball,
And just let all the air out.
In.
Fill all the way up.
Keep going.
Trying to get as much air as you can down the belly and those lower lobes of the lungs.
You want to top it off with a little bit,
Suck it through the mouth,
Just.
.
.
And hold on to it.
And let's slowly hiss that air out.
Just take a couple breaths in through your nose and out through your nose.
Now I want you to use that ocean breath we used at the very beginning,
Trying to inhale slowly as you can.
Keep going a little more.
Let's pause at the top.
Create a little vibration just humming this exhale out.
In.
Slowly as you can.
And on that exhale we're just going to hum it out,
Just.
.
.
One more time in.
Fill all the way up.
And let's just let that exhale go.
Now I just want you to inhale for three to four seconds.
Pause at the top.
And on your exhale I want you to just double your exhale to your inhale.
Exhaling for six to eight.
We're inhaling through the nose.
And on the exhale you can use that hissing sound,
That humming sound,
The ocean sound.
Whatever you find is the most relaxing and comfortable for you.
We're all different.
Now I'm going to leave you,
But you can stay and continue doing this as long as you'd like.
Thank you for listening.
