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Speaker 1: Appoche production. Hi, I'm Jennifer CRAI. Welcome to your evening mantra.

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Speaker 1: If it's safe to do so, close your eyes or

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Speaker 1: lower your gaze. Relax your eyes, relax your ears, relax

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Speaker 1: your jaw, relax your shoulders down, and bring your attention

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Speaker 1: to your breath. Drawing your breath down into your belly,

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Speaker 1: filling the air of your belly first and then extending

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Speaker 1: it to your chest, allowing the ribs under your armpits

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Speaker 1: to move out and breathing out. Pull your belly button

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Speaker 1: up towards your lungs, emptying the air and your belly first,

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Speaker 1: and then allowing your chest to deflate, so breathing in belly,

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Speaker 1: chest ribs, breathing out belly button up towards the lungs

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Speaker 1: and chest. Breathing in belly, chest ribs, and breathing out

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Speaker 1: belly chest. You may find it easier to hold the

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Speaker 1: breath at the belly stable so that you can feel

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Speaker 1: the chest easier, allowing the sides of your ribcage to

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Speaker 1: expand sideways. Continue breathing in this way. This is known

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Speaker 1: as complete breathing. It massages you're organs, strengthens and tones

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Speaker 1: your diaphragm and it calms your mind. Today is an

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Speaker 1: invitation to take complete breathing into your day and pause

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Speaker 1: afterwards and just notice the difference that complete breathing can

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Speaker 1: make today's mantra. Complete breathing completes me. Repeat to yourself,

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Speaker 1: either out loud or in your mind. Complete breathing completes me.

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