Hello and welcome to the session.
I invite you to.
.
.
Lay down or take a seat.
And get yourself comfortable.
You can close down the eyes if you wish.
And just begin by slowing down the breath.
And taking a moment to scan your body.
And your mind for any tensions that you might be holding on to.
I can let go of anything.
Just let it go.
Today we're going to be practicing.
A slowing of the breath.
So I've already begun it.
There are plenty of.
.
.
Techniques and counts that you'll be introduced to.
That will help you to slow down the breath.
But all of them fall under the category of just slowing the breath down.
That's the overarching principle.
Sometimes if we try and hold our breath to a certain count,
For example,
A box breathing,
Breathing in for four,
Holding for four,
Out for four,
Holding for four.
Can get a little bit stressful.
A little bit hard to follow along with the count if it's not in line with what you're doing.
So all we're going to focus on today is just slowing the breath.
Taking another slow Deep breath.
In through the nose.
With each breath,
Just slowing the rate of breathing down a little bit more.
And a little bit slower still.
We're aiming for.
.
.
The slowest breath we can.
But one that isn't causing strain.
So if you find yourself gasping,
Straining.
Struggling?
A little bit too slow.
Our goal is just to breathe a touch slower than our usual.
In a breathwork facilitation course that I completed.
They summarized.
Breath work.
Three simple steps.
Nose.
And slow.
So we're breathing in and out through the nose.
We're breathing slowly.
And we're breathing low.
This is something known as a yogic breath.
We breathe into the belly first.
The belly expands.
Then our chest fills.
Then there's a final sip or a little taste at the top of the throat.
We hold.
And then we release in the reverse order from the throat.
Then the chest.
Than the belly.
Nose.
Low.
Slug.
Breathing into the belly.
Then the chest.
Than the throat.
Pausing for a moment without strain.
And then releasing in the reverse order.
Releasing from the throat.
And the chest.
Than the belly.
Nose.
Slow.
Without strain.
Let's give that a try now.
Remember our goal with breathwork is to simply slow the breath down.
But doing so in a comfortable way.
In a way that isn't straining.
Providing tension.
Cozinha de gasp.
Nose,
Blow.
Slam.
Slowing down the breath is an excellent way to be in the process of grounding.
And anxiety reduction.
The mind and the body are deeply connected.
If you slow down the breath,
If you slow down the rate of talking.
If you relax the muscles.
If you move slower.
The mind picks up.
All of those signals.
And a part of it thinks to itself.
There's no danger here.
We're breathing slowly.
We're moving slowly.
We're speaking slowly.
And muscles are relaxing.
Therefore,
We are safe.
Therefore,
We can relax further.
Conversely,
If you sped up the voice.
Spit up the breath.
Moved the body quickly.
And had a lot of muscle tension.
The mind will read those signs as danger.
And activate the sympathetic nervous system.
Thus releasing cortisol.
Perhaps adrenaline.
And other.
Stress-based hormones to get you ready for fight and flight.
So you can play with your internal system.
Using the lever of the breath.
If you'd like to calm down,
Breathe slower.
Move slower.
Slava.
Relax the muscles in the body.
Let's try this for one more minute.
Nose,
Low and slow.
Doing the yogic breath of in the belly.
Than the chest.
Final sip at the throat.
Pausing for a comfortable amount.
And then releasing in the reverse order.
Let's try that now.
Thank you for joining me in this session.
You can take.
The principles from this practice.
To everyday life.
If you notice,
You're overwhelmed or stressed or anxious.
Just slow down the breath.
And maintain a slightly slower rate of breathing.
Till you calm down.
Sounds a little bit far-fetched or cliché.
But it helps,
And I encourage you to give it a try.
Until then.
See you in the next session.
Catch up.
If you'd like to meditate a little bit more.
Perhaps practice the slow,
Calm breathing.
We can sit in silence for.
.
.
10 minutes.
Practicing the slow,
Calm breath.
Nose low and slow Belly.
Chest.
And releasing in a reverse order.
Or doing whatever practice you would like to explore.
Let's begin.
Okay.
So if you'd like to maintain the meditation,
You're more than welcome to do so.
For everyone else,
I want to thank you for joining me.
As always,
Practice in community.
2.
Do things together,
Even if it is spread out digitally.
I just want to remind you to consider taking this concept of breath work.
Into your day.
Nose,
Low and slow.
A calm mind and a calm body are connected.
The mind isn't calm.
You can help sway it.
By calming the body.
Slowing down the breath.
Slowing down the speech.
Slowing down the movement.
Releasing tension in the body.
These techniques and practices.
Will activate the parasympathetic nervous system.
And will help your brain to believe that there is no threat.
This isn't woo-woo.
You can look up.
All of the research on it.
It's been well documented.
Slowing down the breath.
Leads to calm.
Today we looked at the idea of a yogic breath.
Breathing in through the belly.
Then the chest.
Then the throat.
Pausing for a little bit.
And releasing in reverse order.
The overarching principle is to just slow the breath down.
Not so much that it's uncomfortable or that you're gasping or struggling.
But just a bit slower than your usual.
Thank you once again,
And I'll see you next time.
Catch you.
