It’s time to breathe! Select a track from below to slow down and relax into resilience.
In the seasons of the breath, the inhale corresponds with spring. The inhale is the part of the breath cycle connected with the nervous system's sympathetic arm — think of how bleeding hearts sprout right out of the ground.
We breathe the three-part inhale. Notice how you can allow in the three short inhales versus forcing them into your airways.
We play with the 4-6 breath during this recording, which has been shown to dramatically affect cardiac vagal activity (how well the vagus nerve regulates the heartbeat) even after five minutes.
Remember to leave the urgency of the day behind for these six minutes. This will help your accessory breathing muscles release and allow the diaphragm and intercostals to do their beautiful job of creating space in your body.
We jump right into the conscious breathing in this track.
These three-part exhales will help you relax by increasing your time in the exhale season of your breath. Although it may initially feel uncomfortable, notice how you can soften into the elongated exhale instead of bracing.
Relish in each pause on the exhale as they may be the first ones you’ve taken today.
First Pause: Bring attention to your chest first
Second Pause: Notice the back of the ribs
Third Pause: Notice the navel and then your abdomen.