[00:04] Welcome to Yoga Girl Daily and happy Wednesday! It's Wellbeing Wednesday today. So time to do what always makes us feel really good. That number one thing we can do for our wellbeing every day, it's time to meditate. So let's go ahead and find a comfortable place to sit where you can close your eyes and really settle into the body, into the breath. And today we're going to do a little bit of breath work. So just very, very gently staying completely in your comfort zone without having to push yourself or venture too far toward something that you haven't tried. We're going to practice just a little bit of breath retention and breath retention means that we'll focus not just on the breath in and the breath out, but also on the spaces in between. That space can be very brief, very short, just a little like a natural pause. It can also be longer and fuller and just a little note that if you suffer from high blood pressure or anything like that, then long breath holds are not recommended. So we will keep this practice today just very gentle and soft. Something everyone can do. Let's go ahead and close the eyes and take a moment to feel into the body. Let's begin to bring our awareness to the breath. And first noticing the way the breath is already flowing in and out of the nose. So without changing or shifting anything for now. Just staying very, very present as you are.
[01:36] And then little by little we'll begin to deepen both sides of the breath. So keeping that beautiful balance between the inhale and the exhale, but make them a little bit longer so you can feel your next breath in being drawn all the way down to the bottom of the belly and let the exhale happen from that same place. Exhaling all the breath from the belly as well. And take a few moments just like that. So inhaling in through the nose, exhaling out through the nose. Inhale, exhale. And next time you inhale, making that breath in a little bit longer and as you get to the top of the breath, so that moment right before the breath turns, take a moment just to pause and then through the nose, continue with the exhale. Exhaling all of that breath out and then when you get to the bottom of that breath, you'll notice that there again, there's a little moment there, a little pause. Focus on that and then return to the breath in. Inhaling, fully.
[02:56] Pause for a moment at the top of the breath, just a second or two, and then through the nose, exhale all the way out. We'll get to the bottom of the breath. Same thing, pause for a second or two. Hold the breath out and then inhale in through the nose and we continue just like that. Pausing at the top of the breath when you get there, maybe a little moment longer this time dwelling there. Exhale out through the nose and try to exhale all the breath out. At the bottom of the breath, pause for a moment, holding the breath away from the body and then inhale in through the nose again. At the top of the breath, pause. Hold the breath in. Retain the inhale. When you feel ready, you decide when that moment is through the nose, exhale all of the breath out.
[03:58] At the bottom of the breath, pause. Hold the breath out and then you use your own intuition when you feel ready, through the nose, inhale all the way to the top. Let's do a few more rounds just like that. Holding the breath at the top for a few moments and when you're ready through the nose, exhale everything out. Hold the breath away for a few moments and when you're ready, you decide. Inhale, full breath in through the nose. One more cycle. Just like that. Pause to hold the breath. At the top through the nose, exhale everything out. Pause to hold the breath out at the bottom and then full breath in through the nose and breath out through the nose. Beautiful. Let’s pause. So bringing that natural breath back without retaining or holding the breath in-betweens is that regular flow. Inhale, exhale, and take a moment just to notice what this feels like within the body. This was a very short practice, but feel free to take this practice into your regular practice or onto your yoga mat or practice it right before you go to bed. Just that very gentle breath retention. Almost just a little pause between the breath. It helps to quiet the mind, helps to center us, helps us to feel rooted and grounded in the here and now. So a really great practice to drop into at any time of day. Thank you so much for centering yourself with me today. Yoga Girl Daily will be back tomorrow.
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