Welcome to today's breadwork journey.
We will practice 5 rounds of breathing with 30 seconds of breathing in each round followed by a 30 second breath retention.
Sometimes we'll hold after the exhale,
Sometimes after the inhale.
Part of the rounds will breathe in in the belly,
So you inhale deeply,
Fill the belly and the ribs,
And out.
And we'll finish each round by breathing up to our upper chest and heart center.
There is no need to force anything.
Simply stay present with your breath and allow yourself to explore.
So,
Find a comfortable position.
Relax your body.
Bring a gentle smile to your face and let's begin round 1 in 3,
2,
1.
Deep,
Strong belly breaths in and out.
Inhale deeply to the nose.
Exhale to the mouth.
Again,
Deep inhale.
Long exhale.
Keep going.
Feel the belly expand.
And now let's bring the breath into the upper chest in out in out in out beautiful Feel the expansion.
Feel the energy.
Three more breads.
Tschuus last one and take a beautiful breath inhale and hope.
15 seconds remaining Exhale with a sigh.
Beautiful work everybody!
Let's continue with round 2.
Deep belly breathing first.
And then we'll move to upper chest and heart.
In 3,
2,
1.
In,
Out.
In,
Out.
In,
Out.
Bye.
Beautiful.
Ha!
Now bring the breath higher into your upper chest,
Into your heart.
Inhale,
Exhale.
Inhale,
Exhale.
Feel the expansion.
Feel the energy.
Stay with the brand.
Three more breaths.
Two.
Last one.
Big inhale all the way in.
Exhale with a sigh.
Relax.
Let go of any tension.
Simply be present.
Stay here.
15 seconds remaining take a big breath in in 3 2 1 inhale and hold.
Feel the energy!
Exhale with a sigh.
Beautiful.
Now,
We move to round 3.
This time,
We'll breathe deeper and faster.
Stay with the breath.
In 3,
2,
1.
Inhale,
Exhale.
In,
Out.
Deeper.
Faster.
Beautiful.
Keep going.
Enjoy the moment.
Feel the energy build up.
Stay with it.
And now let's bring the breath into the upper chest.
In,
Out.
In,
Out.
In,
Out.
Beautiful.
More breads.
To the last one.
Take a big breath in.
Exhale,
Let go.
Relax your jaw.
Relax your face.
Relax your shoulders.
Just be here.
15 seconds remaining.
Stay present.
And we'll take a beautiful breath in 3,
2,
1,
Inhale Exhale with a sigh.
Beautiful work everyone!
This time we'll begin with deep belly breathing and then we'll move into double speed upper chest breathing.
Allow the energy to rise.
Inhale,
Exhale.
Inhale,
Exhale.
Beautiful.
Now bring the breath to your upper chest and let's speed it up.
In,
Out,
In,
Out,
In,
Out.
Keep going.
Till the expansion.
Feel the energy stay with the rhythm a little faster in out in out in out five four three two last one take a big inhale all the way in Exhale with a sigh.
Relax.
Feel the stillness.
Feel the energy you created.
15 seconds remaining!
Take a big breath in 3 2 1 inhale and hold.
Exhale,
Let it go.
Yes,
Beautiful work everybody!
And now we are moving to our final round.
This is our peak round.
We'll begin deep in the belly and then move into faster.
Double speed breathing to the upper chest and heart.
Give yourself fully into this round.
Let's begin in 3,
2,
1.
Inhale,
Exhale.
Inhale,
Exhale.
Beautiful.
Now bring the breath to your upper chest and let's speed it up.
In,
Out,
In,
Out,
In,
Out.
Keep going.
Kill the expansion.
Feel the energy.
Stay with the rhythm.
A little faster.
In,
Out.
In,
Out.
In,
Out.
5,
4,
3,
2,
Last one.
Take a deep breath in.
And exhale with a sigh.
Relax.
Just be here.
Feel the stillness.
Feel the energy within you.
15 seconds remaining Stink present.
And take your final beautiful breath in 3,
2,
1.
Inhale.
Feel the energy.
And exhale with a sigh.
Beautiful work,
Everyone.
Now let's return to your natural breathing.
Inhale gently through the nose.
And exhale through the nose.
Allow your breath to return to its natural rhythm.
Stay present.
Clean your body.
Feel the energy that you have cultivated.
Just rest here for a moment.
There is nothing else you need to do.
Simply enjoying this moment.
Being kind to yourself.
And carrying this energy with you for the rest of your day.
From my heart to yours,
Lots of love.
