Lesson 2: Combined Techniques: Breath Alignment, Balloon Technique

Combined Techniques: Breath Alignment, Balloon Technique

1. Sit in a lotus position or crossed-leg style
2. Close your eyes.
3. Begin to bring your attention and awareness to your breath. As you inhale through the nose (pause) and exhale through the nose.
4. Bringing all of your attention and awareness to your breath work, begin to allow your body to relax as you focus on your inhale (pause) and your exhale.
5. On your next inhale, inhale for a count of four and exhale for a count of four.

• Inhaling for four, three, two, one.
• Exhaling for four, three, two, one.
  
  
• Inhaling for four, three, two, one.
• Exhaling for four, three, two, one.
  Repeat this again. (2nd time)
  
  
• Inhaling for four, three, two, one.
• Exhaling for four, three, two, one.
  Repeat this again. (3rd time)
  
  
• Inhaling for four, three, two, one.
• Exhaling for four, three, two, one.
  Repeat this again. (4th time)
  
  
• Inhaling for four, three, two, one.
• Exhaling for four, three, two, one.
  Repeat this again. (5th time)

On your next inhale, imagine you have a blue balloon inside your abdomen.

• Each time you inhale through your nose the balloon expands or inflates.
• Each time you exhale through your nose the balloon contracts or deflates.

Repeat this again. (2nd time)

• Inhale through your nose, the blue balloon expands.
• Exhale through your nose, the blue balloon contracts.

(3rd time) Repeat.

• Inhale through your nose, the balloon expands more than the last time.
• Exhale through your nose, the balloon contracts; focus on the balloon deflating until all the air is fully released.

(4th time) Repeat.

• Inhale through your nose the balloon expands more than the last time.
• Exhale through your nose, the balloon contracts; focus on the balloon contracting until all the air is fully released.

(5th time) Repeat.

• Inhale through your nose the balloon inflating more than the last time.
• Exhale through your nose the balloon contracts; focus on the balloon deflating, until all the air is fully released.

On your next exhale, let go of the balloon and bring your attention and awareness solely to your breathing,

Inhaling through the nose, exhaling through the nose.
Tuning into your body, and notice how you feel in this moment.

And when you are ready you can bring your awareness back into your body, wiggling your fingers and wiggling your toes. Resting a soft smile on your lips and gratitude in your heart. When you are ready you can open your eyes and fully come back to the present moment.

Remember, you can watch the video as many times as you like to get the rhythm and pacing of leading the breathing for others. Slow and steady, calm, and consistent. You will improve with practice.