Restorative Rest
How This Works
Leave Work In work And Begin Your Time Off With This Restorative Practice.
This week is all about feeling restored and balanced. Leaving any stress behind and easing into your down time intentionally and positively. A brief description on why I choose this breathwork sequence.
Coherent Breathing slows your respiratory rate to approximately 5–6 breaths per minute, which improves heart rate variability (HRV). Improved HRV is associated with better stress resilience, emotional regulation, and nervous system balance shifting you toward a parasympathetic (rest and digest) state.
Alternate Nostril Breathing engages both hemispheres of the brain and supported regulation of the nervous system. It can reduce sympathetic nervous system activity (fight or flight) while enhancing parasympathetic. It also improves focus and reduces anxiety by synchronising breath and attention.
Pinhole Breathing lengthens the exhale. This type of breathing also stimulates the vagus nerve, which slows the heart rate and promotes a sense of calm and safety in the body.
Breathwork Practice
10 Minutes to feel restored
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Coherent Breathing
5 second inhale of a full even breath in through the nose and a full complete exhale out through the nose for an equal 5 seconds
First variation place two hands on belly x 5
Secong variation place one hand on belly, and one hand on chest x 5
Final variation place both hands resting on lap x 5
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Alternate Nostril Breathing
Using the thumb and ring finger block the top of the nose on each side as needed, rest the two middle fingers on your forhead if you need to. follow the rythym in on the right, out left, in left, out right.
First variation place one hand on lap x 5 rounds
Second variation place one hand under opposite armpit x 5 rounds
Third variation place both hands under armpits and imagine the air travelling in each side independlty x 5 rounds
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Pinhole Breathing
Inhale fully through the nose and exhale slowly through pursed lips. Be sure to hav ethe inhale shorter than the exhale (15 breaths) See if you can extend the exhale as you move through the practice
Loving Kindness
Meditation
10 Minutes To Give Love and Kindness
Find a comfortable seat.
Close your eyes.
Listen Below.
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