00:00just try to do some what's called Ujjayi breathing and that means that you're
00:04making kind of a Darth Vader sound when you breathe to find it you can try to
00:09fog up your hand with an imaginary miracle so that sound that you make
00:14that's kind of the placement of your throat but you keep your mouth closed
00:19and breathe through your nose teeth apart mouth closed and just try to
00:23inhale on a count of four and pause and exhale two three four close your eyes
00:33and inhale two three four through your nose and exhale two three four you can
00:42put your hands on your lap just continue to breathe two three four and exhale two
00:50three four imagine a string on the very top of your head and it's just gently
00:57tugging you toward the heavens so that your spine can be nice and stretched and
01:03try to relax your butt muscles let your sits bones those muscles in the middle of
01:08your butt just sink into the ground beautiful and just keep breathing and no
01:18matter what sounds you hear around you whether it's your kids laughing or a
01:22garbage truck or the phone is ringing maybe you're getting alerts just stay
01:27with yourself yourself and breathe put your hand on your heart and feel the air
01:38coming in and out of your lungs and try to let the air go a little bit deeper all the
01:51way to your belly and your lungs start all the way up here in your collarbone so let the air come high
01:57high and low beautiful
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