In the following breathing exercise we will learn full body breathing, which is a wonderful way to engage with our abdominal muscles diaphragm in intercostal muscles for profound slow breathing. This is a deep relaxation breathing exercise. Now, you will need a heavy pillow 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. can 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. Leaving 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 or to the side, the lower back.

Really empty completely pulling the belly in. rising again feeling of exploring which muscles to use, which areas do you use to breathe like this? How does it feel? Empty completely fill up again. Keep reading it, pay attention. Just keep it here with the breathing.

Focus on one point just the breath. If you feel you start to be able to breathe really with the lowest parts of the belly Then we're going to bring the air further into the body so that the first empty the body completely empty the lungs for the body 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 empty body again, very slow. Like this, keep on breathing. Try to breathe out.

Slowly Breathe in and feel how will you feel the belly up when you bring the air further up in the body. The belly falls back down again. That's That's okay. feeling towards the chest for with add in the belly falls back a bit when you fully inhale. That's alright. Full expansion and they're releasing.

We're going to take seven more, very slow breaths like this full inhalation the whole body. And some of you maybe want to do it even more slowly. 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 tapes of the toes, tapes of the fingers. then releasing to whole body emptying completely lay eggs go. Breathing out. It's not just breathing out air. Letting go. Just letting go from the whole body anything.

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 relaxed 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 them nice and warm pleased to hear hands over the eyes. Maybe you see some colors, some forms with legs, the eyes looking into the spaciousness. And then 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