Hello and welcome to Breathwork for when you feel a little behind.
When the pressures of life and the momentum of maybe others.
Is robbing some joy from your presence.
Today we're gonna drop into a few variations.
Of breathing techniques to release that harsh criticism.
That need to keep up,
To trust the timing of your own life.
So when you're ready,
Find a comfortable posture,
Whether you're lying down.
Or seated upright and close down your eyes.
Maybe let out a sigh.
Find any last little movements before finding complete stillness.
Relax the muscles all around the eyes.
Give yourself permission to slow down.
Mind has this way of dragging us all these various places.
That we forget to be right here right now in our bodies.
That feels like that's not enough sometimes.
But it's actually a miracle.
To be here in this breath,
In this body.
In this moment of your life.
We'll start out with some calming sounds to kind of quiet down the chattery mind.
So this looks like inhaling through your nose.
And then making that S-H sound as you exhale out.
Two more,
Big breath through the nose,
Fill all the way up.
And S-H wash away the comparisons.
One more time,
Maybe you flare the nostrils,
Pulling fresh new energy,
Confidence.
Clarity.
We'll move into the sound of just humming.
The sound of M.
When you're ready.
Full belly breath.
Find you,
You inhale deeply down to the base of your spine.
And hum it out for your exhale.
Feel this vibration.
Roll right into your next one.
One last time,
Feel the vibration in your throat,
In your neck,
Maybe even in your back.
MMMMMMMMMMMM Mmm.
Accepting this very season and moment and chapter of your life.
How many times did you look back and realize,
Wow?
What didn't work out really worked out.
To break up some tension and pressure.
Harshness that the mind tends to find sometimes.
We're gonna do some tension and release breathing.
So on your next big inhale in,
I want you to scrunch your entire face.
It might feel funny,
But.
Join in with me.
Inhale fully through your nose and scrunch your forehead,
Tighten your jaw,
Everything tight.
Big sigh,
Release that all.
One more time,
Our eyebrows and forehead hold so much emotion.
Inhale in,
Scrunch it all.
Exhale it all.
Feeling down the neck into the shoulders.
Peel into these spaces where we tend to carry a lot of things that aren't even ours to carry.
When you're next inhaling,
I want you to rise those shoulders up as if they could touch your ears.
Feel all that tension,
All that heaviness.
Big exhale,
Roll the shoulders back,
Open the heart up.
One more time,
Shoulders find the ears.
And exhale,
Release it all.
Down into the abdomen,
Center of the body.
On your next inhale,
Really fill up and push the belly out,
Lock the abs out.
Exhale and release.
You'll just.
.
.
This shedding away of criticism.
One more time into the belly.
Really,
Really lock the abs out.
Feel all this tension in the center of the body.
And exhale.
Bringing your awareness to your hands is my favorite one.
Where we give,
Receive,
Hold on,
And let go.
Your next inhale,
I want you to ball up the fist as tight as you can.
Hold it all,
Feel it all.
Feel all that passion and strength and feelings and emotions and vitality and exhale,
Let that go.
One more time,
Embrace the shakes,
Embrace the strength,
Embrace this power that is you.
Inhale in,
Tighten,
Ball up the fists.
Exhale and release it.
Feel that warmth.
Coming out of each fingertip.
A subtle shift.
As we move into the glutes,
The hips,
The thighs,
Your stability,
Your root,
Your support.
Your next inhale in,
Tighten and squeeze this entire area.
Exhale,
Feel all those tiny muscles soften and surrender.
One more time,
Glutes,
Thighs,
Everything tight,
Feel into the hips.
You Exhale,
Let it go.
Traveling down the legs into the ankles,
Feet,
And toes.
Where we take direction every single day.
On your next inhale in,
I want you to curl the toes,
Maybe flex even the feet,
Feel all this tension in your feet.
And then stretch them out as you exhale.
Flutter the toes.
Give them some love.
We'll do that one more time.
Inhale in.
Scrunching,
Tightening,
And then releasing.
And finally,
We'll do the entire body twice here.
So all those points,
All those pressure points.
We're gonna ball the fist,
We're gonna scrunch the forehead,
We're gonna curl the toes,
Shoulders to ears,
Everything all at once.
You ready?
And on this exhale,
I want you to really feel like you are releasing the need to be on anyone else's timeline because you are so on time.
With where you are right now in this very breath.
Let's get it.
Inhale in and tighten everything.
Shoulders to ears,
Scrunch the face,
Ball of fists,
Everything tight.
Abs out,
Glutes tight.
Release it,
Exhale it,
You don't need it anymore.
We'll do that one more time.
The crown of your head down to your toes,
Anything that's been in your way,
Any anger,
Any resentment,
Any bitterness.
Breathe in.
Tighten it all,
Feel it all,
Feel that massive surge of power,
Of strength,
And then exhale it.
Open up to receive,
To let go.
To detach from control.
Check in with the body,
Check in with the breath.
Notice what's shifted,
What's changed,
What maybe hasn't.
Feel into that space right under your nose,
Right above your upper lip.
I want you to affirm in this moment that I am right on time.
I trust the timing of my life.
I release the need to compare.
I release the need to rob today's joy.
With comparison or worries of the future or past.
I accept myself.
I accept myself.
I accept my self.
Say it out loud.
And we'll close out with a five second box breath.
We'll do two rounds to just slow things back down,
To come back into our anchor,
To stabilize our nervous system that might have wandered off.
This looks like five seconds inhale,
Five second hold,
Five second exhale,
Five second hold.
That is one complete round.
That is one box breath.
Join in with me just through the nose.
Inhale in for one.
Two.
Three,
Four,
Five,
Hold.
Out of your nose for 5,
4,
3,
2,
1.
Three,
Two,
One,
Hold.
And one last time inhaling 1,
2,
3,
4,
5,
Hold it.
Exhale 5,
4,
3,
2,
1.
Hold it one last time.
And come back in to your own.
Pace of breath.
Take in a moment.
To slow down.
Pause.
To give thanks.
For the journey thus far.
For this last moment,
Can you just find me?
Utter stillness.
Become the definition of surrender in your body.
And when you're ready.
To move on with your day or evening with confidence,
With trust.
With stability in your body and in your mind.
Inhale the arms up overhead,
Really reach tall,
Stretch tall.
And exhale the arms all the way back down.
Take your time.
Welcoming yourself back into this space.
Feeling the subtle shifts,
Maybe the big ones too.
And thank you so much for breathing with me.
Until next time.
