one of my new favorite breathing practices is 5-5/10-10 breath. here’s how to practice: begin with a few rounds of breath in and out, through the nose, if possible. then inhale to the count of 5, hold for a 5 count, and exhale up to a count of 10. repeat 5 times.
next inhale to a count of 5, exhale to a count of 10, pause for another up to 10 count and begin then inhale again. repeat 5 times.
notice subtle shifts. find an evenness to your being in this moment
give yourself permission to adjust the count number up or down so you feel full, challenged and at ease. this intentional breathing sequence balances the autonomic nervous system by inviting the body to release and pause.
trust then that the next step will be made from a place of balance, awareness, and openness.
inhale deeply, at the top of the inhale, sip in a bit more air and then pause before moving to the exhale.
at the bottom of the exhale, let out even more air, and pause before starting the inhale.
allow the pauses between inhale and exhale to gradually become longer, letting the body prompt you when it is time to breathe.
recognize the pause to be a place of rest.
this provides the mind a place for focus and heightens awareness of the body’s natural response, allowing for more integration.
you may want to start with a 3 count for each phase as you inhale, pause, exhale, and pause. after three cycles, perhaps move to 4 count for three cycles, and continue to add a count of one until you find imbalance, then go back one count.
note: recording says 10 minutes to allow time for settling in...and out
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