Sam Sar guides you through breathwork designed to calm your nervous system before sleep. You'll do breathing rounds with held breaths and long exhales, journal three wins from today and tomorrow, then move into body relaxation and a closing blessing.
Hello. Welcome to this evening wind down somatic breathwork session. The intention of this session is to help you relax into your being before you go to bed and set yourself up for tomorrow. So before we begin, I will invite you to pull out your journal, pause this video and write down three wins that you had today. Once you've completed that, write down three wins that you would like to achieve for tomorrow. Once you've completed that, come back to the session. Find yourself laying in your bed in a comfortable position. We're going to do one round of upregulating your nervous system with two breath holds in between and then two rounds down, regulating your nervous system to bring you deeper into your parasympathetic, your rest and recover state. The first round, we'll be breathing in through our mouth and out through our mouth. It's going to look like this. After the first breath hold, we'll switch to breathing in through our nose and out through our mouth. Really focusing on elongating the exhale, sinking deeper into you. When you're ready, get comfortable and let's begin. Drawing that breath deep into your abdomen. Maybe breathing into any areas where you're feeling pressure, tension, a little bit of resistance. Sending the breath there. Staying committed to your breath. Eyes are closed, rinsing out your day. Letting go a little bit more with each breath. That's it, almost there. Staying committed to your breath. Just a few more. Last breath in. Taking a deep breath in through your nose and out through your mouth. Another deep breath in through your nose and out through your mouth. Taking your deepest breath in and holding this one at the top for as long as you can. Connect to gratitude for just a moment. Something you're grateful for, maybe something from today. Maybe it's a person, maybe it's yourself. Allow gratitude to wash over you. Gratitude for your body. Your heart beating. When you're ready, you can let go. Exhale. Taking a deep breath in through your nose. Recommitting back to the breath now through your mouth, exhaling. That's it. Finding a little more stillness in your being with every exhale. Sam Sar Deep breaths in. Take this last deep breath in and exhale fully empty, empty, empty. Hold empty for just a moment. Connect to your heart. Connect to love. Connect to your body. Whenever you're ready, take your next deep breath back in. Recommit back to your breathing. Maybe expanding into your abdomen a little bit more. Maybe elongating the exhale a little bit more. Start to really slow down, Become even more still. Relaxing into you. Noticing any areas of tension still resting in your body right now can you send the breath there? Can you allow them to melt even more to let go letting go of all the worries for tomorrow knowing that tomorrow will come you have everything you need inside of you to get through the day to take on the day Just allowing yourself to be still and in this moment with you you allowing yourself to disconnect from anything in the past giving yourself permission to just be here taking three more deep intentional beautiful breaths relaxing a little bit more with each exhale taking your last deepest biggest breath in and empty it fully and hold empty for just a moment just be still one last time Remind yourself of your three wins for tomorrow. Visualize feel them in your body celebrate them as if they're already happening. When you are ready you can take a deep breath back in Let your breathing normalize allow yourself to remain in this rested state I wish you a beautiful night from my light to yours Namaste Sam.
