Everyday Practices
Breathing Into Connection Mode
For Calming Through the Breath
US$6 4 practices · 8 tracks · listen or download
Get the pack · US$6The breath is always with us. When we’re anxious or wound up, it tends to get quick and shallow, up in the chest, and most of the time we don’t even notice. It’s one of the first things to change when Protection Mode kicks in.
It’s also one of the few things in the body we can change on purpose. When we make the out-breath a little longer than the in-breath, we send a message of safety to the body. In these practices I describe it as giving your nervous system an extra soothing stroke. There’s nothing to force. A little at a time, the body can start to settle.
Two of these are simple counted rhythms. My voice counts you through, with a few short words along the way, like ‘My body knows how to settle.’ The other two are slower. In one, you give the out-breath a small push at the bottom. In the other, you rest with each out-breath and let the body relax a little more.
There are four practices here, from under three minutes to just over thirteen. Each one comes in a full version and a shorter one, for when time is tight.
What’s inside
3–6 Extended Exhale
2 versions
With affirmations · 5 minCounting only · 3 min
For when you want a simple rhythm to follow. You breathe in for three and out for six, with my voice counting you through. The longer out-breath sends a message of safety to the body. If the counting ever feels like too much, you can remember ‘shorter in, longer out.’ Along the way there are a few short lines to say to yourself, like ‘My body knows how to settle’ and ‘I can come home to myself.’ The shorter version is the counting on its own, without those lines.
5–5 Diaphragmatic Breathing
2 versions
Full version · 5 minShorter version · 3 min
For when you want to breathe a little deeper and steadier. With one hand on your chest and one on your belly, you breathe in for five and out for five. That’s around five to six breaths a minute. I count you through as the belly rises and falls, with a few words along the way, like ‘I’m doing enough, just by breathing.’ The shorter version has the same opening and counting, with fewer of the words.
The Push
2 versions
Full version · 13 minShorter version · 8 min
For when times get tough and you need one thing to hold on to. You settle into gravity and turn your attention to the out-breath. Then, at the very bottom of each out-breath, you give a small push, just a touch. Someone sitting right next to you ‘wouldn’t even know you were doing this.’ You stay with that rhythm until it feels more natural. It ends with a half-smile. The shorter version keeps the push, and leaves out the part on awareness as a blank canvas and the half-smile.
My Sacred Out-Breath
2 versions
Full version · 9 minShorter version · 5 min
For going within, first thing or whenever you need it. This one is spoken in the first person, so the words become yours: ‘As I go within, I come into myself this morning.’ With a half-smile, you follow each out-breath and use it as a reminder to relax a little more. Then a few words: ‘I am safe right now. All is well in my immediate surroundings.’ It ends with a simple refrain, ‘breath, connection and soften.’ The shorter version leaves out the ‘I am safe’ words.