In the following breathing exercise we will learn full body breathing, which is a wonderful way to engage with our abdominal muscles diaphragm in into customers muscles for profound slow breathing. This is a deep relaxation breathing exercise. Now, you will need a heavy below or maybe some books if you don't have them. Just place the hands on the belly for this exercise. So come into a laying position please the pillow or heavy book or hands on the belly Exhale completely, empty the belly completely. And see how you can start to breathe into the abdominal area so that the belly fills up like a balloon.

The pillow rises up and slowly emptying again. And again, a nice deep breath in just to the belly. The rest of the body stays with legs stays blue and slowly emptying again. mending the belly fall back. Feeding the belly rising. I'll make the breeding lot slower.

Really brings full attention full awareness to how the breath flows into the area also the sides, the lower back. Really empty completely pulling the belly and rising again feeling of exploring which muscles do you choose which areas do you use to breathe like this. feel empty, complete to fill up again. Keep breathing, I guess pay attention. Just keep it here with the breathing. Focus on one point just the breath if you feel you stuck to be able to breathe really with the most parts of the bed We're gonna bring the air further into the body so that first empty the body completely empty the lungs, pull the belly and let the belly fill with air the sides filled with air.

And notice how you can bring the breath further up into the body also to the size of the ribcage, upper parts of the lungs, feeling completely with air. And then again, letting go completely emptying the body. Again, very slow. Like this, keep on breathing. Try to breathe out. Slowly Breathe in and feel how when you feel the belly up, when you bring the air further up in to the body.

The belly falls back down again. That's That's okay. for failing to watch the chest forward, add in the belly falls back in between you fully inhale. That's all right. Full expansion and then releasing. We're going to take seven more, very slow breaths like this full inhalation with the whole body.

And some of you may be wanting to do it even more slow, or a little bit faster. That's okay. But no time you should be feeling that you're out of breath. Just a couple more nice full breaths. Feeling you can really read into worship tapes of the toes tapes of the fingers. then releasing the whole body emptying, completely relax, letting go.

Now breeding out it's not just breeding out air Letting go. Just letting go from the whole body. Let the breath relax you. Let's do last inhalation hold the breath for a couple of seconds. Keep the shoulders relaxed, face relaxed. The thing is relax is feeling the expansion of the whole body.

Then letting go the breath out completely in, relax your breathing. Take the pillow off the belly let the breath flow naturally slowly move the fingers, the hands. Give yourself a nice stretch out. You can rub their hands together make a nice and warm please the hands over the eyes. You see some colors, some forms, relax the eyes looking into the spaciousness and give your eyes a little massage and the face. The neck, shoulders, the chest, the arms, the belly.

Roll to one side with the force of your hands come up to a sitting position. How do you feel now? The breathing, the body is more relaxed. Now take some time to feel this tranquility Namaste