Welcome to this guided breathwork practice.
My name is Andre Wilson and I'll be your guide today.
The basic overview of this session is simple.
We're going to create a strong connection with our breathing muscle,
The diaphragm.
A higher awareness of the diaphragm comes with many benefits.
Breathing with this higher awareness helps us to breathe slower and calms the mind.
We also draw air deep into the lungs,
Improving gas exchange and how effectively we use oxygen.
When we breathe as we were designed to,
The body is encouraged to move in a way that we were designed to.
We create proper pressure in the abdomen and this stabilizes the spine and gives strong support for proper posture.
This exercise is also very meditative and trains the mind to anchor to the breath as well as training our ability to focus.
Let's begin.
If sitting,
Imagine a thread gently pulling you upwards towards the ceiling by the crown of your head.
Imagine and feel yourself getting taller or if laying,
Getting longer and the space between your ribs widening.
With your mouth closed and jaws relaxed,
Breathe in normally in and out through your nose.
Place your hands at your sides,
At your lower two ribs.
Take a breath deep into your lungs.
As you breathe in,
Feel your ribs expanding outward.
As you breathe out,
Feel your ribs moving inwards.
This exercise is all about your physical connection with your ribs and your diaphragm.
Always staying connected.
Training proper function now,
Leading it to be unconsciously correct.
Feel the pressure needed to push the ribs outward.
The breaths will be deep and slow,
Taking less breaths over time.
A fuller breath over a longer time activates the vagus nerve to help the body to relax.
As you breathe in,
Feel your lower ribs moving outward.
As you breathe out,
Feel your lower ribs moving inward.
During the inhale,
We are looking for outward expansion by the front belly,
The side belly and the back.
This happens as we breathe in,
By the diaphragm moving downward and the intercostal rib muscles moving outward.
How connected are you in this moment to the movement of the ribs,
To the natural expansion and reduction of the rib cage,
Connected to the rib cage as it is influenced by the breath,
Influenced by the diaphragm.
As you breathe in,
Feel your ribs expanding outward.
As you breathe out,
Feel your ribs moving inward.
There is no need to hear your breathing during this exercise.
The sound of breathing in this track is only for a guide.
Breathe slowly,
Lightly and deeply.
Breathing in,
Ribs expanding outward.
Breathing out,
Feeling your ribs moving inward.
Feeling a strong connection with your ribs and your diaphragm,
Always staying connected.
Training proper function,
Programming the movement.
Feeling the pressure sensation needed to push the ribs outward.
Nice and slow,
Deep and slow.
Stimulating the vagus nerve to more relaxation.
Breathing in,
Lower ribs moving outward.
Breathing out,
Lower ribs moving inward.
In-breath brings outward expansion,
Front belly,
Side belly and the back.
Very quiet,
Very slow breathing.
Lightly and deeply.
Amazing.
Breathing in this manner teaches the body to breathe deeply and slowly.
Calming the mind,
Improving how we use oxygen,
And encouraging the body to move in the way it was designed.
Stabilizing the spine and granting us a proper healthy posture.
My name is Andre Wilson.
Thanks for practicing with me today.
Peace.
