Living on a planet going through intense change and breathing for long periods of time through a mask is a recipe for stress, anxiety and fear. There is little that is in your control. What is within your control is your breath and the sacred pause you take before you respond or react to anything. It is critical to cultivate spaciousness expansiveness through the breath on a daily basis so you can be healthy, whole and at peace.

This Guided Breathing Meditation brings you into spacious expansiveness through deep connection with pranic life force, the breath. I lead you through 3 guided breathing techniques, supported by conscious belly and palm relaxation and rib cage expansion.

About The breathing exercises:

1st: Box Breathing. This is a great breathing technique to help you come into homeostasis, back to balance. Inhale, hold, exhale, hold for equal counts of 4.

WHEN TO USE THIS BREATH: Any time to come back into the present with calm and focus. The more you consciously breathe this way, the more likely it will become a natural and healthy default.

2nd: Popcorn breath. I call this popcorn, because you are “popping” open your alveoli with a quick double inhale (through the nose) followed by a long exhale (mouth or nose). This double inhale is similar to what happens to children when they have been crying for a long time, and they get that “sniff, sniff, sigh” after a tantrum. It is a way for your body to calm down the sympathetic nervous system (fight or flight) and to activate the parasympathetic nervous system (rest and digest). 

WHEN TO USE THIS BREATH: Any time you are feeling anxious, rushed or nervous. Purposefully use this breath before you have a conversation about a difficult topic or have to stay present with something that causes anxiety. This is also a calming way to center yourself after a long day.

3rd: The big exhale. 4-7-10++++ Breath. The final exercise is Inhale for 4, hold for 7 and exhale audibly counting and then continuing to whisper 10-9-8-7-6-5-4-3-2-1. This is a breath that cleanses your lungs of all stale air so that it can receive fresh oxygen. 

WHEN TO USE THIS BREATH: Before or after exercise or movement to calm the body and nervous system down, while replenishing the body with vital breath. To fall asleep or get back to sleep if you wake up during the night. This breathing technique is also wonderful for soothing anxiety or an overactive mind.

Reading: Radiant Sutra #20 Dr. Lorin Roche

Please let me know how this meditation goes. Reach out and connect with me on instagram: @thispeacefulplanet and Facebook: BalancebySage

Email: thispeacefulplanet@gmail.com