Day 2: Breathwork

Today’s preparation involves two tasks (10 minutes in total):

1. Task 1: Practice the 4-6 breathing exercise (5 minutes)

2. Task 2: Complete a few short reflections in your journal (5 minutes)

TASK 1: BREATHWORK

Deep, controlled breathing, particularly when exhales are longer than inhales, can induce a state of calm, activating the body's parasympathetic nervous system. This can be particularly beneficial before a DMT session. One such exercise, the '4-6 Breathing' technique, involves inhaling for a count of 4 and exhaling for a count of 6. By practising this for just a few minutes a day, wherever you can, you can help you to relax.

You can follow the '4-6 Breathing' technique using the visual guide provided. We recommend practising this technique regularly during the week before your DMT session. This habitual practice will allow you to improve your body's relaxation skills, enhancing your capacity to manage any potential discomfort or anxiety before, during or after the DMT experience.

Instructions:

1. Start by inhaling slowly through your nose for a count of 4, allowing your chest and lower abdomen to fill with air.

2. Exhale slowly for a count of 6, releasing the air gradually through your mouth.

3. Continue this rhythm, maintaining the 4-second inhalation and 6-second exhalation.

4. To maintain focus, concentrate on a specific object, sound, or even your breath, allowing your mind to be free of distractions.

5. If your mind strays, gently bring your attention back to your breath and the counting.

6. Repeat the process as needed.

The UNITy 4-6 Breathing Video can be a useful aid as you get familiar with this exercise. As you practice, this paced breathing will become a natural part of your relaxation toolkit. Aim to practice this technique for about 5-10 minutes. You might find it helpful to accompany the exercise with some calming meditation music.

Note: Individuals can sometimes experience dizziness when practicing breathing exercises. With practice, dizziness usually goes away. If holding the breath or any part of the breathing exercise feels uncomfortable, reduce it to just a few seconds.