15 Minute Morning Breathwork | Nervous System Reset

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Welcome all of you beautiful breathing people to another guided breath work session. In today's 15 minute calming journey, we're going to be combining extended exhales, equal part breathing and some humming. Stimulate the vagus nerve and to down regulate our nervous system to feel grounded, calm and ready for whatever today brings. So in the first round we'll inhale through the nose, filling the belly to the ribs, up to the heart. And then a long exhale out the mouth with pursed lips like you're blowing out through a straw. And there'll be a natural pause after the exhale. And then we repeat. We'll hold our breath after this round for one one minute after the exhale. And in the second round we'll practice rhythmic breathing. Inhaling through the nose, nice and slow, to the belly, out in the ribs and up into the heart with an audible sigh on the exhale, making some noise with the sigh. One more time in full inhale and then a nice loud audible sigh. And this noise on the side is going to stimulate our vagus nerves. It's our body telling her brain that we are safe. Another easy trick to calm our nervous system down. And then after this round we'll hold our breath for 1 minute 45 seconds. It might feel a bit long and I encourage you to go a little bit past your comfort zone. Our body is going to release some feel good hormones while also improving oxygen delivery, helping us feel better overall. So find your way to a comfortable seated position. You can also do this lying down on your back. We'll begin by exhaling everything out the mouth. Slow inhale through the nose. In three, two, one. Exhale out the mouth through pursed lips, The natural pause. Again inhale, filling the belly out to the ribs, up into the heart. Exhale like you're blowing out through a straw. Real small hole in the mouth.

Beautiful. And now repeat in 2, 3, 4, 4, 2, 3, 4, 5, 6, 7, 8. 2, 3, 4, 2, 3, four, five, six, seven, eight. And 2, 3, 4, 2nd, 3, 4, 5, six, seven, eight. And 2, 3, 4, two, three, four, five, Six, seven, eight. 2, 3, 4, two thousand three, four, six, seven, eight. 2, three, four, two, three, four, Five, six, seven, eight. Two, three, four, five, two, three, four. One, six, seven, eight. Two, three, four, two, Three, four, five, six, Seven, eight. Two, three, Four, two, three, four, seven, seven, eight. And 3, 4, 2, 3rd, 4, 5, 6, seven, eight. Two.

Beautiful work everyone. This will be your final extended exhale. Now inhale fully through the nose. And now let it out with the side. Holding your breath, relaxing fully letting Go of tension in your jaw, Allow your shoulders to relax your belly and just be present with this beautiful state of. Of stillness. Beautiful work, everyone. Inhale fully in through the nose, sending pulling this energy up your spine, moving out of the survival stress state to more of a state of coherence. Now we'll exhale with a hum. Three, two, one.

Let it out.

Inhale through the nose. A nice loud sigh. Another inhale and a nice sigh.

Yeah.

Beautiful work everyone. Stay present. Stay with this grounded feeling. Calmness, joy, bringing a gentle half smile to your face. With the realization that in this very moment, everything is okay. We'll move on to round number two. Inhaling through the nose. Three, two.

One, two, three.

Inhale, sigh, exhale.

Yeah. Three, four.

Full inhale.

Two, three.

You can even smile as you sigh. Nice big wide open mouth.

3.

And enjoy.

In 2, 3, 4. Out. 2, 3, 4. And 2, 3, 4. 2, 3, 4. 2. 3, 4. 2, 3,. 4, 8. 2, 3, 4, 2, 3, 4. 2th 3, 4. 2, 3rd 4. And 2, 3.

Let's continue changing our states as we move on to double speed. In 3, 2, 1.

2, One, two.

And we have 10 more of these rhythmic breaths. Begin to invite in what kind of day you want to have, how do.

You want to feel?

How do you want to show up for yourself in your community? Continue inviting in these elevated emotions with these last few inhales. Three more breaths. All right, Last one fully in as big as you can. Send this energy up your spine. Smile. And now let it out with a.

Sigh.

Holding your breath, relaxing completely into this moment, letting your body and your bones feel heavy but light. And you can take a breath in whenever you need to. Let's see if you can go a little bit out of your comfort zone, knowing that you're full of oxygen.

Sam it. Sailing fully through the nose, pulling this.

Energy up your spine, squeezing your pelvic floor muscles, your abdominal muscles in, Relaxing.

Everything.

As we hum on the exhale.

Beautiful.

Inhale.

Exhale with a humor. Inhale, Exhaling with one final humor.

Beautiful work, everyone. No more active breathing, no more doing. Just staying in the state of being, Becoming aware of how you feel.

Any.

Sensations and the emotions moving through you. Allowing yourself to feel, allowing yourself to be this beautiful human being. Remembering the breath is always here for us. Much love to all of you. Remember to breathe and remember to laugh.

Peace. It. It.