Intentional Breath - Deep Breathing Practice

A guided deep breathing session - an opportunity to pause, let go of tension and to reconnect with the rhythm of your breath.
Take this time for yourself, to nurture your body, mind, and soul with the simple yet profound act of breathing deeply.

Through intentional breathing, we can release stress and tension, allowing ourselves to find clarity and serenity in the present moment.

Transcript

Hello beautiful community and welcome to your journey to mindfulness.

Welcome to this guided deep breathing session.

If you've never practiced breathwork before,

You're in for a treat,

I promise.

But before we dive in,

Let's talk about a few things to keep in mind.

So firstly,

I really want you to be comfortable during this practice.

If you're new to breathwork,

I highly recommend laying down.

This can help prevent any feelings of dizziness or lightheadedness that might occur as you adjust to this practice.

Secondly,

Remember that there is no right or wrong way to breathe,

Just follow along with my guidance and trust your body's natural rhythm.

And finally,

If at any point you do feel dizzy or lightheaded,

It's perfectly fine,

We've all been there.

Simply stop what you're doing and return to your normal breathing pattern.

Take a moment to rest and just let the sensation pass before continuing.

So get ready for the practice and we're going to begin now.

Find your comfortable position as we get ready for our practice.

Make all the adjustments that you need to be really comfy and supported where you are.

Gently close the eyes.

Placing one hand on your chest and the other hand on your abdomen.

Start bringing your attention,

Your full attention to your breath.

Noticing the gentle rise and fall of your chest,

The sensation of air entering and leaving your body.

As we embark on this journey together,

I invite you to let go of any expectations or judgments.

This is your time to simply be,

Be present with yourself and with your breath.

Let's take a deep inhale through the nose,

Filling your lungs with fresh air.

And as you exhale,

Release the tensions of the stress you might be holding onto,

Allowing yourself to sink deeper into relaxation with each breath.

Remember,

This is your practice and it's all about what feels right for you.

Take a moment now to settle into your breath.

Let go of the outside world and be fully present in this moment.

Let go of the outside world and be fully present in this moment.

Inhale slowly and deeply through your nose into the bottom of your lungs.

Send the air as low down as you can.

If you are breathing from your stomach,

You could see your hands,

You could feel your hands rising.

Feel the rise of your stomach.

Feel the expansion of your body.

And keep breathing here,

Inhaling slowly and deeply through the nose,

All the way up.

And when you have taken in a full breath,

Pose at the top of the breath for a moment.

And then exhale through the mouth.

And again,

Inhale all the way up through the nose,

Full breath.

Posing at the top of the breath.

And exhale,

Let it all go.

Keep going here.

Inhale all the way up.

Hold the breath at the top.

And exhale.

Feel your abdomen contract.

Keep breathing,

Inhale through the nose.

Hold the breath at the top.

And exhale.

Allow your whole body to just let go.

Inhale again,

All the way up.

Full breath in.

Pose at the top of the breath.

Pose at the top of the breath.

And exhale.

Let it all go.

And keep going with this pattern at your own pace,

With your own breath.

And be aware of the natural short pose after exhaling and before beginning a new breath.

This is the moment of maximum relaxation.

This is where your entire body is at rest.

Inhale through the nose.

Exhale through the mouth.

And exhale through the mouth.

Take three more of these breaths.

Three more rounds.

Inhaling through the nose.

Exhale through the mouth.

And then do five slow,

Full abdominal breaths.

Breathing really smooth and regular.

Without any big breath.

Or without letting your breath out all at once.

Really slow,

Full abdominal breath.

Remember to pose briefly at the end of each inhalation.

Count to five,

Progressing with each exhalation.

So the process should go like this.

Slow inhale.

Pose.

Slow exhale.

Slow inhale.

Pose.

Slow exhale.

And again,

Slow inhale.

Expanding the belly.

Pose.

And slow exhale.

Contracting the abdomen.

And again,

Just get used to this rhythm.

Really pay attention to your breathing.

Really pay attention to the movement of your body,

To the movement of your abdomen every time you breathe in and every time you breathe out.

Remember to notice the pose between each breath.

Take one more round of breath here.

And then take another slow inhale.

Pose.

And slow exhale for one.

Slow inhale.

Pose.

Slow exhale for one.

For two.

Slow inhale.

And pose.

Slow exhale for three,

Two,

One.

Slow inhale.

Pose.

Slow exhale for four,

Three,

Two,

One.

Inhale.

Hold the breath.

Exhale for five,

Four,

Three,

Two,

One.

Inhale.

Pose.

Exhale for six,

Five,

Four,

Three,

Two,

One.

Inhale.

We'll go like that until ten.

Pose.

Exhale seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Pose.

Exhale eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Pose.

Exhale nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

This is the last one.

Pose.

Exhale for ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Hold the breath here.

Stop.

Stop for 30 seconds.

Hold the breath.

Hold the breath.

50 seconds here.

Hold the breath.

You are at peace and quiet in the space between two breaths.

Staying here for five,

Four,

Three,

Two,

One.

Before starting again,

Slow inhale all the way up.

And pose.

Exhale for one.

Inhale.

Exhale for two,

One.

Inhale.

Pose.

Exhale for three,

Two,

One.

Inhale.

Hold the breath at the top.

Exhale for four,

Three,

Two,

One.

Inhale.

Hold the breath.

Exhale for five,

Four,

Three,

Two,

One.

Inhale.

Exhale for six,

Five,

Four,

Three,

Two,

One.

Inhale.

Long,

Slow inhale.

Pose.

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Hold the breath at the top.

Exhale for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Exhale for nine,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Hold the breath at the top.

Exhale for eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Exhale for nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale.

Hold the breath.

This is the last one.

Exhale for ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Hold the breath after the exhale for 30 seconds.

Hold the breath in.

For another 20 seconds.

Staying here in the space between the breath.

A space,

A moment of maximum relaxation where the body is at rest.

Ten more seconds here.

Five,

Four,

Three,

Two,

One.

Take a deep breath in.

Exhale all the way out through the mouth.

And again,

Deep breath in through the nose.

And out.

One more deep breath here.

And full exhale.

Come back to your natural rhythm of breathing.

Simply observing the breath.

Noticing the sensations in your body.

Noticing how your body feels,

Where is your mind at after this breath work practice.

Perhaps noticing any change that may have happened in your body,

Any tingling sensation.

Feeling the activation of your energy throughout the body.

Perhaps a warm sensation moving through the entire body.

Perhaps a sensation of calm.

Of feeling more grounded,

More centered,

More at ease.

Simply take note of any sensations that you may be experiencing.

There is no right or wrong.

This is your unique experience.

Embrace it.

Welcome it as it is.

Taking notes of the gentle rhythm of your breath.

Perhaps bringing one hand back onto your chest and the other hand onto your belly.

As you keep deepening that connection with yourself,

With your breath,

Your life force energy.

Noticing the gentle rise of your belly,

Of your ribcage,

Of your chest with every breath in.

And noticing the fall of the chest,

Of the ribcage,

Of your belly every time you exhale.

As your navel withdraws towards your spine.

Every inhalation brings spaciousness into your body.

Every exhalation keeps removing any unnecessary tensions.

Any stagnant energy.

And you can stay here as long as you wish.

Noticing the natural patterns and qualities of your breath.

Or perhaps you are ready to go on with your day or your evening.

If that's the case,

I really invite you to move gently.

Perhaps taking a big stretch.

Reawakening the full body.

And first rolling to your preferred side before making your way back up into a seated position.

Really moving at your own pace,

Taking all the time you need,

There is no rush.

And slowly blinking the eyes open.

As we conclude this practice together.

Thank you so much for joining me for this deep meditation.

Breathing exercise.

Please feel free to come back to it any time you want.

You can also extend the duration of the exercise if you'd like to.

This is really,

This is your practice once again.

So you can just adjust it to your needs.

And reminder,

Always be gentle with yourself,

Always listen to your body.

Whenever you need to take a break,

Please feel free to do so.

Whenever you need to stop,

Please do so.

There is no need for performance or achievement.

This is all about self-care and tuning into our body.

And our inner wisdom.

And again,

I'm really grateful for you to be here with me today.

Enjoy the rest of your day.

From my heart to yours.

Thank you and see you for the next practice.