Calming The Mind & Body Through Breath

Thank you for joining me for this breath session to calm the mind and the body.

This will be about a 10-15 minute session.

Before we begin,

I would like you to just either write down in a journal or just take note in your head of how you feel right now.

Are you stressed?

Are you anxious?

What are the thoughts going through your head?

Do you have any tension in your body?

Just make a mental note.

Now,

This session can be done either seated or lying down,

Whatever you find more comfortable.

If you're seated,

Just make sure you're sitting up straight.

You can be in a chair,

On the floor,

Cross-legged.

Just want to have that spine in a neutral position.

Roll those shoulders down and back.

If you're lying down,

Put your feet flat on the floor to help keep that spine in a nice position.

Now,

I'd just like you to close your eyes and begin by inhaling through the nose and exhaling through the nose.

Let the belly rise on the inhale and falling on the exhale in through your nose and out through your nose.

Now,

I want you to begin to extend your exhale just slightly more than your inhale.

If you're inhaling for three seconds,

Exhale for four or five.

Inhale for four seconds.

Exhale for five to six.

As we extend the exhale,

It triggers our nervous system in our mind to relax and let go.

With each exhale,

I'd like you to just let go of any anxious,

Stressful thoughts you might have going on in your body,

In your mind.

I'd like you to let go of any tension you might be holding.

Check in with your neck and your shoulders.

It's in through the nose and out through the nose.

Now,

I want you to exhale your air and inhale for three,

Two,

One,

Hold for three,

And exhale for six,

Three,

Two,

One,

And hold for three.

In for three,

Hold for three,

And out for six,

And hold for three.

In for three,

Hold for three,

And out for six.

In for three,

Hold for three,

And out for six.

Now we're going to go in for four,

Hold for four,

And out for eight,

And hold for four.

Just do that on your own.

In for four,

Hold for four,

Out for eight,

And hold for four.

Just repeat that cycle.

Just repeat that on your exhales.

I want you to begin to hiss it out of your mouth.

Make sure that belly's rising on the inhale and falling on the exhale.

And hiss that exhale out.

We're going to go through one more cycle.

Now,

Wherever you are,

I just want you to resume normal breathing in through the nose and out through the nose,

Taking away those holes.

Next thing we're going to do,

So we're going to take big,

Deep inhales in through the nose,

Let the exhale out of the nose.

Big,

Full inhale,

Letting the exhale go.

Big,

Deep inhale into the nose,

Let the exhale go.

In,

Out.

In,

Out.

In,

Out.

In,

And out.

Just keep doing that on your own.

Big,

Deep inhale in through your nose,

Let the exhale go.

Making sure you're getting big expansion on those inhales,

Narrowing on the exhales,

Letting it go.

In through the nose and out through the nose.

Big,

Deep breath,

Trying to get as much oxygen as you can in on those inhales and let the exhale go.

We're almost there.

Stay with it.

Now give me one more big inhale.

Exhale.

And hold on these exhales.

Just check in with your body here.

Let go of any tension.

Relax your hands,

Your feet.

Relax your face.

Keep holding.

We're almost there.

Just a few more seconds.

Take an inhale.

And hold.

And exhale.

Now we're going to begin using what we call the ocean breath.

I want you to just think about fogging up a mirror,

But with your mouth closed.

Just creating some tension in the back of your throat.

Begin to inhale.

And exhale.

In.

And out.

In.

And out.

In.

And out.

Now we're going to go back to those big,

Deep breaths in through the nose.

This time we're going to let the exhales fall out of our mouth.

So big,

Deep inhale in through your nose.

Let the exhale go.

In.

Out.

In.

Out.

In.

And out.

In.

Out.

In.

And out.

Just keep doing that on your own.

Find a pace that works for you.

It could be a little slower.

It could be a little quicker.

Whatever you feel comfortable with,

Just make sure you're keeping that belly active.

Expanding on the inhales.

Keeping it narrow on those exhales.

Big,

Full inhale.

Let the exhale go.

Keep it up.

We're almost there.

Give me one more inhale.

Exhale.

And hold on this exhale.

Just take this time to focus on what you're grateful for in your life.

The fact that you can come here and breathe today.

You're still alive.

You have a gift to share with the world.

We're almost there.

Keep holding.

Take an inhale.

And hold.

And exhale.

Take a few breaths on your own.

In through the nose and out through the nose.

Wherever you are,

Exhale out your air and inhale for five,

Four,

Three,

Two,

One.

Hold for five.

Out for five.

Hold for five.

In.

Hold.

And out.

And hold.

In for five.

Two,

One.

Hold for five.

Two,

One.

Out for five.

Two,

One.

Hold for five.

Now continue this on your own.

In for five.

Hold for five.

Out for five.

And hold for five.

Just following your breath.

Being present.

This is a great tool to use to start your day.

You can spend three to five minutes.

Inhaling for five.

Hold for five.

Exhale for five.

And hold for five.

Right now we're going to do a few more cycles.

As you get done with your last cycle,

I want you to begin to inhale for three to four seconds in through your nose.

And exhale for six to eight.

On your exhale you can go out of the mouth.

You can try to hiss it out.

You can hum on your exhale.

You can use that ocean breath.

Just play around with it.

See what works for you.

I'm going to leave you here.

You can stay and continue this breathing pattern for as long as you like.

I hope you've gotten your mind and your body in a nice calm state.

And I will see you again soon.

Thank you for joining me.