Let’s cultivate a deep restorative breath in a mindful way.
Various breath work techniques have been shown to help balance the autonomic stress-response system, relieve anxiety and other symptoms of stress, and improve sleep. In this breath work practice we will focus on a long, slow, and steady inhale and a complete exhale. When we breathe in the way were designed – by breathing horizontally, expanding the belly out in every direction on the inhale and by reversing that process, narrowing it all back contracting inwards on the exhale – we are engaging diaphragmatic breathing and other breathing muscles in the process.
Use this daily restorative breath work practice to find a quiet mind, feel centered, balanced, and more connected to the vitality of your life.
Let’s begin
Start by laying on your back, put one hand on your belly and the other on your heart
Start to take your next breath in through your mouth to take in as much oxygen as you can
Notice if your inhale allows your belly to rise – the breathing should come from your belly and not from your heart space
Without exhaling, take in another inhale to completely fill your lungs feeling your chest expand now allowing the hand on the heart to feel the expansion.
Once you have reached the top of your inhale hold for a moment feeling the breath swirling around in your body
Exhale out of your mouth for as long as it took you to inhale for the first two breaths, so if you took 3 counts for that first inhale and 3 for that second inhale, release for a balanced breath of 6, slow and controlled.
Once the breath has been completely released begin again.
Breathing in through your mouth – imagine you are breathing through a straw feel the belly rise, breathe in taking in the rest of the air, feel the heart lift, then exhale like you are breathing out of the straw taking the same combined amount of time. Squeezing out that last bit of breath.
Now we will do this same exercise by breathing in and out of the nose only. Keeping your lips sealed take in as much air through your nose, let your belly expand, breathe in some more, feeling the chest rise, then slowly out through the nose, you can even create a slight constriction in the back of your throat to create that controlled exhale.
We will continue with way of breathing for a few rounds until it becomes more steady, natural, and relaxed. Creating a restorative breath.
Allow your body to relax into stillness. Start to feel the pace of the breath now without controlling it, notice how long and steady and deep each inhale is and each exhale becomes. As the breath begins to relax so too does your body and in return your mind.
Observe your body from head to toe and pay attention to any areas in your body that you feel you are unable to completely relax. Repeat this mantra to yourself “I allow my body to relax” “I allow my body to completely relax” If you notice a space within your body that has tension or gripping send your awareness there and repeat the mantra focusing specifically on that area “I invite my hips to relax” “I invite my shoulders to relax” … if your body is without tension then just repeat this mantra silently “I am completely relaxed” “I am completely relaxed within my whole body”.
By cultivating this deep awareness within the body and tuning in to a long steady slow breath we can relax the body with intention. The more you settle the more you be able to sink a little deeper, letting yourself float into a state of pure calm and relaxation.
Stay as long as you need resting your awareness on your breath.
When you are ready to come out you can gently float the eyelids open or blink them softly and invite gentle movements into your body, curling to rest on one side. Giving yourself this time, this space, this sense of peace and deep relaxation to carry throughout your day.
May you be healthy, may you be well, may you find complete relaxation for vitality.
Namaste.