>> Hi, everyone.
In this video, we're going to get into deep breathing.
Deep breathing can be a really helpful tool
to help us start the relaxation response.
And that is just a way of doing something that's repetitive
and soothing and a way to stay present for us
to use our body's ability to relax when we are feeling tense.
So we're just going to get into a few pointers.
And so a few tips on breathing before we get started.
You want to choose a place to practice,
such as a comfortable chair,
foot of the bed, the floor, even.
And when you do start breathing, sit upright to maintain,
you know, good focus and alertness.
This helps us from -- that keeps us from being too drowsy.
Each of you are going to find your own rhythm
that works for you.
Inhale comfortably, so letting your stomach expand.
And think of your stomach opening up like a balloon.
This helps air get into our bodies.
With that said, you don't want to overextend.
Just like a balloon, you don't want it to pop.
So we want to inhale comfortably.
Also, exhale slowly and comfortably as well.
And for many people, it could be helpful
to exhale a little bit longer than the inhale.
And then just a heads up -- thoughts will come.
That's okay.
Thoughts of what happened earlier,
thoughts of what will come later.
That's all right.
We're just going to practice guiding our attention back
to the rhythm of our breathing.
And remember to practice often and develop a routine.
So we're going to breathe in.
We're going to breathe out.
Again, shoulders square,
and then letting our stomachs expand.
And then slowly letting out an exhale.
So for me, I like to inhale about four seconds,
hold it for a moment, and then exhale for about seven seconds.
So you can follow along with me,
or you can find your own rhythm that works for you.
That's perfectly okay.
So what we're going to do now is we're going to give it a shot.
So let's practice.
So again, breathing in --
-- and slowly exhaling.
Go ahead and breathe in --
-- and slowly exhale.
And just take a few moments to find your rhythm,
breathing in slowly and comfortably,
remembering to let your stomach expand like a balloon.
And then slowly exhale, and paying attention
to what it feels like for the air to leave your lungs.
Breathing in, noticing what it feels
like for the air to enter your lungs.
And slowly breathing out.
And as you continue to breathe, pay attention to the temperature
of the air as you breathe in.
And similarly, paying attention to what it feels
like as you breathe out.
Go ahead and take a few more minutes to breathe,
paying attention to the breath, the rhythm of the breath.
And as you're continuing to breathe,
just know that you can come back to this experience again,
either using this video, or you could just practice it
on your own, at your own time.
Okay, so I hope that was helpful for you.
Again, remember, you're going to find your own rhythm.
That's okay.
Just breathe in comfortably, opening up your stomach,
letting it expand like a balloon, holding for a moment,
and then paying attention to the exhale.
You don't even have to do it for a long time.
Some people notice a benefit just
from doing two inhales and exhales.
Find out what works for you.
Again, practice.
If it doesn't work, or it doesn't seem
to work the first time around, that's all right.
Keep working on it, and I think you'll notice
that you get some sort of relief from it.
So I hope this was helpful, and take care.