Transcript
Speaker: Close your eyes. Find a comfortable seat wherever you are. If you're commuting, if you're at work, wherever you are, just gently close your eyes. Take a big breath in through your nose.
Speaker: Sigh it out.
Speaker: Nice. One more time like this. in Inhale through your nostrils. Inflate your belly.
Speaker: exhale Exhale out through your mouth. Sigh it out. That's good. And then now a inhale through your nose, expand your belly. Bring that breath all the way to your ribcage and then your chest.
Speaker: Hold at the top.
Speaker: And then slowly exhale through your nose in reverse. Exhale through the chest, the ribs, and then the belly.
Speaker: One more time like that. Big breath in from down upwards.
Speaker: Hold at the top. Relax your face, your jaw.
Speaker: Slowly exhale in reverse, chest deflates naturally downwards and then the belly.
Speaker: On the next breath in, you're going to hold at the top. And then as we exhale, you're going to hum it out, really activating our parasympathetic nervous system here, our relaxation, rest and digest response, and also activating our vagus nerve. Big breath in, same way diaphragmatically. Exhale for hum.
Speaker: inhale and belly raises
Speaker: hum
Speaker: three more like that big breath in real emphasis on that m vibration
Speaker: um
Speaker: Two more.
Speaker: Last one, really intentional. Inhale, belly rises, rib cage, bend the chest. Hum.
Speaker: And slowly return to your natural breath. Inhale held her nose and exhaleil through nose through nose.
Speaker: Take a moment to notice how you feel. gently you can come back into the room, flickering the eyes open.
Speaker: Hello there.
