This session is part of the 21 Day Breathwork Challenge.
If this is the first time tuning in and you'd like to start at day one,
If you follow my profile,
Inge Volsink,
You can find all the available previous sessions there.
You can also find all the other tracks in the playlist,
The 21 Day Breathwork Challenge.
Are you ready?
Let's begin!
Hey there and welcome to today's practice session on Tumo and Triangle Breathing.
A few things here.
Original Tumo uses visualization techniques,
Which are not in this practice.
I also added triangle breathing to this session in order to make sure you can calm down after the practice.
Like Sardasha and Kriya,
It ticks the same boxes.
Fast breathing and breath holding with a bit more safety nets,
So shorter breath holds and triangle breathing at the end.
Fast breathing will expel a lot of carbon dioxide,
Which will be allowed to build back up again on your breath hold.
But be aware,
Because carbon dioxide is a trigger for breathing in the brain and hyperventilation gets rid of carbon dioxide.
So,
You will be able to hold your breath for much,
Much longer than you will be after normal breathing.
And as a result,
Your blood oxygen levels will drop much lower to levels of hypoxia.
Hypoxia can cause you to lose consciousness,
So please,
Never practice in any situation where losing consciousness is problematic,
Such as standing up,
Participating in traffic or being in or near water.
Other contraindications are,
Like in Sardasha and Kriya,
Pregnancy and epilepsy,
And reasons to take it easy are anxiety,
Panic and any condition that is triggered by stress in the body.
I know I may risk being a bit repetitive and gloomy,
But if anything,
I want you to be on the safe side.
If you are healthy and in a safe space to practice,
This practice is safe and can bring you energy,
Better resilience and stress management.
But we,
As a breathing community,
Want to avoid new cases of people losing their lives or their minds over a breathwork practice.
This practice may feel a bit more intense than the previous one,
Because you have less time to recover before doing another round of hyperventilation than in the adapted Sardasha and Kriya session that I created for you.
It is likely that you experience a bit of lightheadedness,
Tingling sensations,
Sweating and changes in heart rhythm.
If you are healthy,
This isn't a problem.
If you feel nausea,
Feel like you are about to fall over or pass out,
That is a sign that you are pushing too far.
We will do three rounds.
Again,
Take it easy when you have any mental or physical challenge.
Check in after each round how you feel.
The purpose is that you still feel in control and to learn to slowly push that control boundary over repeated practice.
If you don't feel in control,
Stop and allow yourself to relax,
Focusing on extending your exhales.
If you want to,
You can lie down for this practice or sit up,
Preferably near or on the ground.
Let's do one practice of 10 breaths together.
To warm up.
We will go slow.
The main purpose is to breathe deeply and ramp up the speed as we go.
If you are new to this practice or have a medical reason to take it slow,
Start with one round.
Take your current bold score as an indicator of how long you are supposed to be able to hold your breath and adjust your practice accordingly.
So in this practice,
If your bold is 10,
Only do one round.
If your bold is 20,
Do round 1 and 2.
And if your bold is above 20,
Do round 1,
2 and 3.
These rules are not set in stone and they are rather on the safe side.
In the end,
You decide.
You are the pilot.
Challenge yourself responsibly and find the sweet spot between challenge and relaxation.
You just breathe in and out deeply,
Followed by two types of holds.
One after the exhale and one after the inhale.
You have done this all before.
Inhales and exhales are of equal length.
Inhales through the nose,
Exhales any way you like.
Are you ready?
Let's do one practice round.
Take a regular breath in and out and begin.
Inhale fully,
Exhale fully and hold the breath for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Take a deep inhale,
Filling up to your full capacity and hold the breath for 10 seconds.
Take 10 slow breaths in and out.
In contrast to Bastrika or Kriya,
We don't use the core that much to pull the exhale out.
WHIM focuses much more on inhaling fully and allowing the exhale just to relax out as it goes.
The important thing is to keep breathing to the maximum of your capacity.
So taking full inhales and full relaxed exhales.
To stay relaxed in your breathing while just breathing,
As WHIM would say.
This was our practice round.
Are you ready for round one?
Let's begin.
Take a regular breath in and out and begin.
Breathe in fully and in a relaxed way.
Breathe into your belly,
Relax on the exhales.
Take a deep breath in,
Deep breath out.
And hold the breath for as long as you feel comfortable.
Whenever you are ready to breathe in again,
Take a deep inhale and hold for 10 seconds.
Take 10 slow breaths in and out.
You will have noticed by now that as you are free to take your breath holds for as long as you like,
You are able to hold for much longer than you are used to.
Like for example when measuring your bulb.
Please stay aware of this and make sure that you truly recover in your 10 slow breaths.
This was round one.
Check in with your body.
How do you feel?
Tingling sensations are normal.
A heart rate that is going a little faster,
Some sweating,
All normal.
Panic is not.
If you feel anxious,
Apply triangle breath at the end of this session.
As long as you still feel comfortable enough,
And in control,
You can proceed.
Take a regular breath in and out and begin.
Breathe in fully and in a relaxed way.
Breathe into your belly.
Relax on the exhales.
Take a deep breath in,
Deep breath out,
And hold the breath for as long as you feel comfortable.
Remember that you are the pilot,
You are in control,
And stay aware that you can stop at any moment.
Whenever you are ready to breathe in again,
Take a deep inhale and hold for 15 seconds.
Take 10 slow breaths in and out.
This was round two.
Check in with yourself.
Are you able to do round three?
If yes,
You can follow my lead.
Take a regular breath in and out and begin.
Take a deep breath in and out.
Deep breath out and hold the breath for as long as you feel comfortable.
Whenever you are ready to breathe in again,
Take a deep inhale and hold for 15 seconds.
Take 10 slow breaths in and out.
This was round three.
You made it to the end of this practice.
We will end this session with a short triangle breath practice to make sure we are fully relaxed and carbon dioxide levels are rebalanced before we start interacting with the world again.
Take a moment to visualize a triangle.
Slowly inhale up the peak of the triangle,
Exhale down the slope of the triangle,
And hold at the base of the triangle.
Exhale down.
Hold at base.
Inhale up.
Exhale down.
And hold at base.
Two more.
Inhale up.
Exhale down.
Hold at base.
And relax your breathing.
Locate your heartbeat if you can find it in your body.
Count six beats in,
Allow a beat to pause,
And count six beats on the exhale.
Allow your heart to slow down on the exhale.
Slowly releasing more and more into a natural,
Synchronized rhythm of six beats in and six beats out.
It doesn't have to be exactly six.
Follow your body's lead.
Tune into your intuition until you feel totally relaxed.
Totally and completely at ease.
Okay,
We've come to the end of this practice.
If you have any questions or you would like to share with me how this practice or the past 20 days have felt for you,
Feel free to reach out in the review section.
In our final day of the 21-day Breathwork Challenge,
I'm going to wrap everything you've learned up for you.
I'm going to share some science insights as well,
And really like a bird's eye,
Bird's flight overview of everything that you've learned throughout the past 20 days.
You've done a really amazing job,
And I'm hoping this will inspire you to bring any of these breathwork sessions into your daily routine.
Please know that I made them specifically as separate tracks instead of just as a course,
So you can use these tracks to create your own personalized playlist of your favorite tracks to make it even easier to have a daily breathwork routine.
I'm looking forward to wrapping this up with you,
And thank you so much for your attention,
Your devotion,
And your effort.
Have a lovely rest of your day.
