Please lie on your back with your knees bent or sit comfortably on a chair and begin to pay attention to your breathing.
Let the air come in and out through the nose in a nice and easy way and pay attention to your breathing mechanics.
So you're breathing in,
Feeling the abdomen first and then the chest.
As we explore this power breathing together you will maintain this breathing mechanics using your belly as a pump,
Breathing in and expanding your abdomen out,
Breathing out and letting your abdomen sink in.
If at any time you feel any powerful sensation that you're not comfortable with you can stop and resume your normal breathing.
So exhale completely now and follow my voice for the count of five.
One,
Two,
Three,
Four and exhale for five.
And now inhale again.
Exhale.
And in.
Out.
And now inhale for three.
Out.
In.
Out.
Now we're going to speed it up a little bit so you inhale and exhale.
And for the next rounds you're going to inhale through the nose and exhale through your mouth.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Now speed it up a little bit.
Out.
In.
Out.
Continue giving a few rounds of in and through the nose and out through the mouth.
A little faster now.
Pushing your belly out with the inhale and letting it drop.
A little faster now.
Keep it up.
Five more.
Three,
Four,
Five.
And with the next exhale you will hold.
Relax and hold.
You feel the urge to breathe.
You can swallow.
Soften the muscle.
Let your body relax into this hold.
And now we're going to rebound.
Inhale again.
Now you're going to inhale through your mouth like you're sucking through a straw.
Pushing the air out strongly as if you're pushing air to blow a birthday cake.
In.
Out.
In.
Out.
In.
Keep it up.
Like bellows.
Like you're pushing out a fire.
Blowing with your belly.
Pushing it out like a pump.
In.
Pushing out.
In and out.
As fast as you want to make it.
Keep it up.
Keep the rhythm up.
One more.
In.
Out.
Ten more.
Come on.
Come on.
You can do it.
Relax and breathe.
Keep it up.
In.
Soften your hands,
Your legs.
Keep it up.
Five more.
And hold.
You can relax into this hold.
You're going to feel some powerful sensations in your body,
Your hands,
Your feet,
Your legs.
If you want to intensify the sensations,
You can squeeze everything in as if you're holding your pelvic floor and your belly or trying to make your face red.
Squeeze into this hold.
Stay in it a little longer.
And now we're going to breathe in together.
Inhale.
And hold.
And soften on this inhale hold.
You have a lot of oxygen to go by so you can relax into it.
You can squeeze everything tight,
Intensify the sensations.
You can swallow if you feel the urge to breathe.
Nice and easy on this hold.
You got this.
And exhale.
We're going to rebound.
Again,
Power breathing in.
Powerful exhale out.
Big inhale.
Big exhale.
Empty yourself completely and rebound in.
A little faster now.
Come on.
Keep it up.
Keep it up.
Now through the mouth.
A little faster.
With the next exhales,
We're going to make some sounds from the back of your throat.
As fast as you can.
Ten more.
Come on,
Stay with me.
Keep it up.
Keep it up.
Five more.
And hold.
Hold on the exhale,
Relax into the sensations on your body.
Your tingling on your hands,
Your head,
Your back,
Your legs.
Enjoy the sensation on your body.
You can squeeze it in tighter if you feel okay with it.
Hold.
Hold.
Swallow if you feel the urge to breathe and keep holding with me.
We're going to go for about a minute,
Minute and a half.
Got this.
Keep holding.
A minute now.
Ten more seconds.
You got this.
Inhale and hold.
Relax into this hold.
Keep holding.
A little more.
And exhale.
Take a nice controlled breath through your nose and let it out.
And again,
In through the nose.
And gently out the mouth.
In the nose.
Out the mouth.
We're going to slow it down now.
In the nose.
Out the mouth.
Enjoy this moment of clarity and focus.
In the nose.
And out the nose.
You can use ocean breath.
In.
And out.
And in again.
Out nice and easy through the nose.
We're now bringing your heart rate down.
Preparing yourself.
To resume normal activity so you stabilize your breath now.
In.
And out.
A couple more cycles.
You can after this resume your normal breathing.
Open your eyes.
And let this into your day.
