Welcome to First This, a short mindfulness practice and message for any time.

I'm Catherine Nicolai.

Please get comfortable.

We'll spend a bit more effort on breathing today,

so it might be a good day to sit in a comfy chair,

or lay down or use a bolster under your legs.

Pause me if you need to.

And when you're ready, draw a deep breath in through your nose and out through your mouth.

Again, inhale.

And exhale.

Good.

First things first, let's just breathe naturally for a minute and pay calm attention to it.

If you can breathe just through your nose, do that.

Breathing through your nose, especially the inhale,

increases nitric oxide delivery to the front of your brain.

Yes, please, for the reasoning. Thank you. I'm I'm

I'm

I'm Thank you. Thank you. I. Now we'll keep breathing through the nose and simply focus on bringing your breath down into your belly.

It doesn't have to be my huge deep breath,

though that might happen naturally after a bit.

But just feel the belly moving.

We're affecting your diaphragm with this breath.

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