A summer thunderstorm descends on Washington, D.C. The heavy mid-Atlantic rain sends people running from the lush green lawn of the National Mall.

You find shelter inside the warm, dry halls of the Smithsonian National Museum of Natural History.

The Museum invites you to wander its halls,

marveling at the histories of the world and its ancient creatures. Hello Dreamers, my name is Vanessa and this is soothing sleep and open mind

original podcast powered by Pave Studios.

I'll be your guide throughout the series,

with new episodes airing every Tuesday.

Soothing sleep is designed to make bedtime the most enjoyable part of your daily routine,

with a ease you out of your head and into your dreams.

If you enjoy today's episode,

make sure to rate, review, and follow soothing sleep wherever you get your podcasts.

Today we'll be taking a contemplative stroll through time at the Smithsonian Museum, saying hello to

contemporary creatures and ancient friends. Now all that I ask is for you to slow down, soften and

surrender to the gift of rejuvenating rest.

As we begin our journey, I want to get you acclimated with today's breathing exercise. That way when you hear

this sound prompt. You'll know exactly what to do.

Today, I'd like to introduce you to Butaco breathing.

This exercise increases our blood circulation and improves oxygen delivery to the brain,

while also helping to calm our nervous system.

Start by inhaling as deep as you normally would, but shortening the length of time.

So in for one, two seconds, and out for one, two, three seconds.

In one, two, out, one, two, 2. Out. Out. 1. 2. 3. Now keep the same rhythm, but lighten the breath so you're not breathing as deeply.

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