15-Minute Deepen Your Breath: A Calming Breathwork Practice

In this 15-minute breathwork practice, you'll explore a gradual deepening of your breath to enhance control and deepen your relaxation. Through a series of controlled inhalations and exhalations, you'll progressively expand your breath capacity, strengthening your ability to hold and release with ease. Inhale through the nose, progressively increasing to 90%, 95%, and 100% of your capacity, holding each time. Then, exhale through the mouth, gradually releasing to 90%, 95%, and 100%, holding after each exhale.

This practice not only improves your breath control but also promotes a sense of calm, balance, and relaxation. Perfect for grounding and centering, it’s ideal before or after a busy day, helping you release tension and find a peaceful sense of clarity.

Transcript

90,

95 and 100% Breath In a moment I will ask you to inflate your lungs to 90% of their maximum capacity,

Then hold,

Then inhale to 95% and then finally to 100% fully inflating your lungs.

I'll then ask you to exhale emptying 90% of your lung capacity,

Then hold,

Then empty 95% and hold,

Then 100% fully emptying the lungs and then we will repeat.

Let's begin.

Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Inhale 90% Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold Last round Inhale 90% Hold Hold Inhale 95% Hold Inhale 100% Hold Exhale 90% Hold Exhale 95% Hold Exhale 100% Hold you

Reviews

Another session with minimal explanation and chatter, which I like about Christian’s tracks. However, the 90, 95 and 100% format didn’t quite resonate with me. I felt a bit lightheaded and reverted back to 4x4 Box.
But thank you anyway, Christian 🙏🏽

Edited: I returned to try this practice again after trying Christian’s 10 minute version which I enjoyed.
The technique took a bit of getting used to but once I’d settled into a gentle, measured rhythm I became very calm and relaxed. Having to concentrate helped stop my busy mind from flitting about as it usually likes to do so that’s a bonus. My HRV increased during the practice too. Would recommend but perhaps start with the shorter version.