Welcome to this micro dynamic breathwork session.
I'm Harrison Culligan and today we're diving into a short yet powerful practice to boost your energy,
Optimize your health,
And bring your body into balance.
This session offers incredible benefits.
These include alkalizing your body to reduce inflammation,
Expanding your lung capacity,
Promoting resilience and endurance,
Strengthening your immune system,
Helping you stay energized and healthy.
The sequence is simple but transformative.
We begin by doing 60 deep breaths in and out through the mouth,
Sipping the air in through pursed lips as if you're drinking air through a straw,
And exhaling the air out,
Simply letting it fall out.
It will sound like this.
After those 60 breaths,
We will do a two minute breath retention,
Blowing the air out and holding the breath for two minutes.
Following that,
We will do a deep,
Deep inhale,
Filling up all the way and holding the breath for one minute.
After that,
We will own the breath out,
Anchoring our energy in.
Let's get started.
Find a comfortable position,
Seated or lying down,
And make sure you won't be disturbed.
Let's start by taking a nice,
Deep inhale in through the nose,
Holding the breath at the top.
Now sigh the breath out.
Again,
Deep inhale in through the nose,
Filling all the way up,
Holding the breath at the top.
Three,
Two,
One,
And sigh the breath out,
Nice and full,
Yes.
Be still,
My friend.
Eyes closed,
Fall into the body now.
Follow along with my breath,
Breathing with me.
When I inhale,
You inhale.
When I exhale,
You exhale.
We will breathe into the belly,
Move the breath into the chest,
And in one fell swoop,
Let the air fall out of the mouth.
We will begin in three,
Two,
One.
Belly chest out,
Belly chest out,
Belly chest out,
Belly chest out,
Just like a wave.
Inhaling with the belly,
Moving the breath into the chest,
And then exhaling it out.
In,
Out,
In,
Out,
In,
Out,
Belly chest out,
Belly chest out,
Move your body like a wave.
By now,
You might start to feel some discomfort,
Good,
Maybe tingling,
Cramping,
Tightness,
Or even numbness in parts of your body.
This is completely normal.
It's your body waking up,
Adjusting and reducing stored energy.
As this happens,
Don't shy away from it.
Lean into it.
If your mind tells you to stop,
Remind yourself this is where transformation happens.
Growth doesn't come from comfort.
It comes from pushing through.
You are safe,
And your body is far more resilient than you think.
Three,
Two,
One.
Deep inhale in through the mouth.
Now blow all the air out of your lungs for this two-minute breath retention.
Be still,
My friend.
No movement,
No mind.
One minute remaining on this breath retention.
Continue holding your breath.
Don't think,
Don't move.
Stillness is the key to breath retention.
Twenty seconds remaining.
Ten seconds remaining.
We will do a deep inhale in through the nose in three,
Two,
One.
Deep inhale.
And holding the breath now for one minute.
Sip in even more air in through your mouth now.
Feel the lungs stretch.
Pull your chest up to the ceiling.
Drop the shoulders back.
Begin a slight squeezing of the abdominal muscles.
Visualize your energy moving from root to crown,
From the base of your spine to the top of your head.
We will own the breath out in three,
Two,
One.
Nice deep breath in through the nose.
Hold it at the top.
Sigh the breath out.
Beautiful work,
My friend.
Now take a moment to let your breath return to its natural rhythm.
Feel the stillness in your body,
The clarity in your mind,
And the energy flowing through you.
You've just completed a powerful practice that alkalizes your body,
Reduces inflammation,
And boosts your immune system as well as lung capacity.
Remember,
Every time you push through discomfort,
You're unlocking new levels of resilience and strength within yourself.
If you enjoyed this session,
I encourage you to explore my full four-round dynamic breathwork track where we go even deeper into this transformative practice.
It's the perfect way to take your breathwork journey to the next level.
Carry this calm yet energized state into your day knowing you've shown up for yourself in a meaningful way.
Thank you for breathing with me,
My friend.
I look forward to guiding you in another session soon.
Be well,
Take care,
And as always,
Blessed be,
My friend.
