Episode 9: Yogic Breathing Exercises

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Seated, maintaining an upright position, relax the shoulders.Bring attention to your breath. Notice your inhale, exhale. Aware of anyresistance as you breathe in or is it easy to breathe fully in? As you breatheout, notice resistance or is it easy to breathe fully out? Notice if yourbreathing is deep or shallow, quick or slow. Observe any tension in the body asyou breathe in. Breathing out, relax whatever you can. Here, bringing attentionback to your posture. Seated, maintaining an upright position, with shouldersrelaxed. Relax the face. Deepen and expand the breath. Fill the belly up withthe breath, breathing in, feel the front and back ribs expand to the sides ofthe body. Exhaling, feel the ribs return to center, belly drawing slightly in,fully release the breath. Here, I’ll begin our first breathing exercise, a 2-countinhale, 3.5-county hold, 4-count exhale. I’ll repeat these counts for 3 cyclesof breath. Do what you can. If you become light-headed, please return to yournatural rhythm of breath. Exhale completely. Inhale 2, hold 2 3&, exhale 23 4, [repeated twice more]. Return to your natural rhythm of breath. Expanded the breath as your body allows, I’ll count out a 4-countinhale, 7-count hold, 8-count exhale, repeating these counts for 3 cycles ofbreath. Do what you can. If you become light-headed, please return to the firstbreathing exercise, our modified version or return to your natural rhythm ofbreath. First, fill the belly up with the breath, breathing in, feel the frontand back ribs expand to the sides of the body. Exhaling, feel the ribs returnto center, belly drawing slightly in, fully release the breath. Inhale 2 3 4,hold 2 3 4 5 6 7, exhale 2 3 4 5 6 7 8, [repeated twice more]. Return to yournatural rhythm of breath.Notice how you feel, observing your whole-body experience,your physical space—tension, ease—mental space—busyness, calm—emotional space—heavy,light. You might rest here or continue the breathing exercises or bringinggentle movement to the body, softly open the eyes, and breathe into your day.