Hello friends, we're going to do a nice relaxing breathing exercise with this pillow breathing. So you can either use a pillow on the belly or just your hands or a heavy book or something, but it's nice to have something weighing on your belly to really connect with the abdominal area for this breathing practice, to come into a laying position in what's called Shavasana, this corpse pose this little bit of space in between the feet, the palms are turned open to the sky. We try to keep the body as relaxed as we can, right. We think, a pillow or a book or the hands and we put it on The belly has something heavy to drop the way they're a little bit. So we really take a moment to connect our breathing with the abdominal area. We feel that the belly rises up with the breathing in like a balloon that's filling up and breathing out, the belly falls back into the body.

Again, we're emptying that balloon again. Taking some nice deep breaths into the abdominal area. Tried to feel how it's not just your belly rising up, but also your site's expanding a little bit and also almost breathing in To your bottlenecks in your lower back your private bars, that whole area kind of expands with the breathing in and retracts with the breathing out, releasing and receiving. You're going to breed a little bit slower now, we're going to hold the breath in for just a couple of seconds after each inhalation. Step when we inhale, we hold the breath in for just a couple of seconds, we feel the expansion we get the rest of the body completely relaxed. We breathe out and we empty that area again.

Again, breathing in the expansion, hold it for a couple of seconds. Breathing out release again. Do this for the last five breaths in this manner with the breathing, trying to make it more than just bring air in and out of the body, right it's this receiving of oxygen into the body. It is opening is letting go. It's just receiving and releasing You know after your last explanation, we exhale completely now, we're going to bring the air further into the body or so we breathe in towards the belly, full expansion the sides also, then we feel we can breathe in further we breathe the air further up into the body, also the size of the ribs, the heart areas opening up even more up into the body, the whole chest start to expand as well. Then we release and let completely go again, off the air out of the whole body.

We go to do this A couple more breaths, okay, so we started getting out from the lowest part of the belly brain, the effort or up into the body, we feel we expand the chest out completely, maybe the belly falls back in again. And that's, that's okay. You just create a full expansion and then releasing completely out again. So we're going to breathe in and out as slow as we can, but still being comfortable with it, right. So, feeling that the air really rises up from the lowest part of the belly almost from the bottom of the spine, like a tree that's growing up into the whole rest of the body. It's expanding completely.

And then releasing, again. Going to do this for five more breaths like this. Try to breathe out slower than your breathing. Attention really, with the breathing how you can breathe the air from the lowest parts of the body Creating expansion in all these parts for openness, releasing and trying to breed kind of with all the layers of your being also with a nervous system that you feel you release really with the breathing out from the depths of the nervous system from the depths of the mind, releasing completely all the weight the mind of the body into the ground. We come to add one last thing to this is breath holding after the full inhalation. So we hold the breath for a couple of seconds, for as long as you kind of feel comfortable.

And then with the breathing out, you breathe out even longer, you breathe out even slower. Really, really seem completely. So, after the full exhalation. Again, bring the breathing in nice and slow with full attention into the whole body full expansion. Maybe the pillow falls back into the belly. That's all right.

You keep that expansion for a couple of seconds, hold it. Again, releasing, releasing completely the breath. doing this for the last seven breaths. Feeling the breathing in like the tide of the ocean that comes in fresh, new, oxygenated air. Repeated, raising up, rising up into the whole body in the expansion and then this letting go of what you don't need Harman dioxide goes on a mental level releasing completely for the last three Brits this time Hold the breath for as long as we kind of comfortably can. Shouldn't be a point where you feel you really have to hold your breath with tension, which is holding the breath feeling the expansion keeping the whole body loose, relax the face muscles, fingers, toes, and then release Grizzly sea.

Really with the breath out when you feel the need to breathe Maybe for one more last time holding the breath for as long as you comfortably can feel the expansion relax into it. After the exhalation, calm down the breath again. Then, of letting the breath happen by itself, there's no need to control anything anymore. Influence anything. Just let the breath happen naturally. And of letting everything happen just relax the whole body, the whole mind.

Interpret without loosen up a little bit more. So feel free to bring the pillow off your belly whenever you want. Keeping that connection with the breath Feel free to Pay down a little bit longer. Otherwise you can slowly move a little bit, the fingers moving the toe give yourself a nice stretch out. You can roll to one side with the help of your hands coming into a sitting position. Just take a couple of breaths and feel how the breathing it's a bit more Relax how the mind is a bit more relaxed kind of taking this peaceful state with us for the rest of the day.

Thank you