Latest / Meditations for Inner Peace / Promote Calm with Diaphragmatic Breathing - Breathwork

Transcript

Promote Calm with Diaphragmatic Breathing - Breathwork · Meditations for Inner Peace

• 0:03
  SPEAKER_00: And thank you for joining this meditation that centers around diaphragmatic breathing and breath work.
• 0:11
  SPEAKER_00: Diaphragmatic breathing, also known as belly breathing, helps you tap into the full capacity of your lungs, promoting relaxation and providing a powerful tool for managing stress and anxiety.
• 0:27
  SPEAKER_00: Find a quiet space to sit in an upright position or lie down on a flat surface with a pillow under your head and knees for added comfort.
• 0:42
  SPEAKER_00: As you get settled, place one hand on the middle of your upper chest and the other on your stomach, just beneath the rib cage.
• 0:52
  SPEAKER_00: Let's begin by inhaling slowly through the nose for a count of four, directing the breath down toward the stomach.
• 1:02
  SPEAKER_00: Feel the stomach pushing upward against your hand while keeping the chest still.
• 1:08
  SPEAKER_00: Now exhale for a count of eight by tightening your abdominal muscles, allowing the stomach to contract.
• 1:17
  SPEAKER_00: Release the breath through pursed lips, ensuring that the chest remains still.
• 1:25
  SPEAKER_00: Let's continue with this rhythmic pattern, inhaling for a count of four as the belly expands, and exhaling for a count of eight as we let the air gently release from our stomach.
• 1:39
  SPEAKER_00: In for one, two, three, four, out for one, two, three, four, five, six, seven, eight.
• 1:51
  SPEAKER_00: Repeat.
• 1:53
  SPEAKER_00: In for one, two, three, four, out for one, two, three, four, five, six, seven, eight.
• 2:05
  SPEAKER_00: In for one, two, three, four, out for one, two, three, four, five, six, seven, eight.
• 2:17
  SPEAKER_00: Maintain this breathing pattern, keeping your hands on your chest and stomach.
• 2:23
  SPEAKER_00: Pay close attention to the soothing flow of air entering through your nostrils and the gentle release as you exhale through pursed lips.
• 5:48
  SPEAKER_00: Feel the sensations in your body and become aware of the sounds around you.
• 5:54
  SPEAKER_00: Take a moment to wiggle your toes and fingers, connecting with the physical world.
• 6:06
  SPEAKER_00: Before we wrap up, let's take one more deep breath in through your nose, filling your lungs with fresh air, and exhale with a gentle sigh, releasing any remaining tension.
• 6:19
  SPEAKER_00: Thank you for dedicating this time to your well being.
• 6:23
  SPEAKER_00: Remember, you have the power to return to this calm space whenever needed.
• 6:30
  SPEAKER_00: Enjoy the rest of your day.