Lie on your back for now.
You can roll over later.
Let your legs stretch out long.
Let your feet fall to the sides.
one hand on your belly.
Just below the ribs.
The other can lie wherever it likes.
Feel your belly under your palm.
It's already moving.
Up a little...
down a little.
You've been breathing all day.
Thousands of times.
Without ever thinking about it.
Tonight we'll pay attention.
Just for six minutes.
Here's the thing about the breath It out.
tells your body to ease up.
Your body can't hear "calm But down."
it can feel a long, slow exhale.
And it listens.
Think of a car coasting to a stop.
No slamming.
Just easing off, a little at a time.
That's what we're doing tonight.
Easing off.
First,
let's get rid of some of today.
Three loose breaths.
No counting yet.
Breathe in through your nose...
easy, not too big.
And let it fall out of your mouth.
Like a door swinging shut.
A sigh, or a low hum.
Whatever comes.
That was the morning.
In And again...
let it fall out.
Heavier this time.
That was the afternoon.
The Monday stuff.
One more.
And In...
out...
just let it That drop.
was the evening.
Dinner.
Dishes.
The last email.
Now close your mouth.
We'll breathe through the nose from here.
We'll breathe in for four.
And out for seven.
If seven feels like too much...
go shorter.
It'll get easier as we go.
Ready?
Breathe in...
two...
three...
four.
And out...
two...
three...
four...
five...
six...
seven.
In...
two...
three...
four.
Out, slowly...
two...
three...
four...
five...
six...
seven.
Notice your hand.
It sinks as the belly empties.
In...
two...
three...
four.
And out...
like a slow leak...
five...
six...
In...
seven.
two...
three...
four.
And out...
all the way down...
six...
seven.
Now keep the count going on your own.
Four in.
Seven out.
I'll be quiet for a little while.
If you lose count, just start again.
Nobody's keeping score.
Keep going.
In for four...
Out for seven...
Now here's the good part.
On the next breath out...
stop at seven.
Just let it keep going.
As long as it wants.
Eight...
nine...
it doesn't matter.
Your body knows how to slow down.
You're just getting out of its way.
If you feel a light-headed...
little go back to normal breathing.
Easy is the whole point.
Let the breath out stretch...
longer each time.
Only as far as it's comfortable.
You can stop counting now.
Notice the pause.
At the bottom of each breath.
Before the next one comes.
That little gap is getting longer.
Let it.
There's no hurry to breathe in.
Your hand is heavy on It your belly.
might slide off.
That's fine.
The room is quiet.
Just the low hum of the house.
And your slow breathing inside it.
In...
And a long, long out...
Your breath is slow now.
Slow and soft.
You don't have to steer it.
It knows the way.
Just the quiet room.
And the next long breath out.
Goodnight.