Exhale

Spoken Word Breathing Meditations to Soothe and Calm Your Body and Mind

De: Jenna Citrus

Narrado por: Jenna Citrus

Welcome to your new breathing practice. With these recordings, and others that have already been released, you’ll be able to create your own breathing adventure by combining tracks in a unique playlist customized especially for you.

Create a playlist that helps you relax, get focused, or energize yourself based on the needs of your body at that time. All you have to do is plug in, play, focus, and breathe.

The breath is a form of active meditation. If you’ve had problems staying focused while trying to meditate in the past, the breath is the tool to help focus your mind internally and create space for relaxation.

Each breath is labeled by a number denoting the length of the inhale and the exhale in seconds. If there are only two numbers, the first number is how long to inhale for and the second number is how many seconds to exhale for. If there are four numbers, such as for the box breath, the first number represents the inhale, the second is a hold with full lungs, the third is the exhale, and the fourth number is a hold with empty lungs before repeating the breath cycle.

A breath cycle is the duration for an inhale and exhale to be completed along with any holds. Practice on lengthening your breath cycles and extending your exhales to promote relaxation.

Not all breaths are safe or appropriate for all people at all times. Please be sure you have some prior knowledge of breathwork before using these different types of breaths. For example, breathing for an extended length of time like the 10:10 balanced breath may be difficult for beginners to achieve and should be worked up to as it becomes more comfortable.

Find your comfort range and work on slowly extending it. These are examples to breathe along with at your own discretion. Remember not to practice any new or advanced techniques while operating machinery, while near water, or while doing anything where a temporary loss of consciousness may cause harm.

Research and learn more about these breathing exercises before trying them on your own. With that scary bit out of the way, breathwork is safe, easy to do, and accessible from any location where you can breathe.

The book Exhale that Bunny Luna, Lior Allay, and Jenna Citrus have been working on together will empower you with the knowledge of which breaths are the best for you to practice and at what time. If you are new to breathwork, a five-five balanced belly breath is a great goal to work up to for lengthening your breath cycle and bringing your respiratory rate down to six breaths per minute.

Work with these tracks in your own custom playlist to create your own guided breathwork session.

Relax, enjoy, and breathe easy.

©2021 Jenna Citrus (P)2022 Jenna Citrus