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.
Breathe light and slow to where you feel the slightest bit of the need for air.
This breathing sequence has a number of benefits,
Including improving how well your body uses oxygen.
We are teaching the body to do more with less oxygen here.
Teaching the body to use oxygen more efficiently.
This helps us to gain a higher tolerance for carbon dioxide and general stress.
And it helps us to shift to a more balanced and natural breathing pattern,
Keeping us from not breathing too much or too little.
This exercise is very meditative and trains the mind to anchor to the breath as well as training our ability to focus.
This breathing session is not suitable for anyone with a serious health condition or if you are in the first trimester of pregnancy.
For this session you may find yourself sitting in a chair,
On the ground,
Or laying down on your back.
If sitting,
Imagine a thread gently pulling you upward 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 your jaws relaxed,
Breathe normally in and out through your nose.
If laying,
Place your hands on your belly with your middle fingers touching at the navel.
Observe your breath as it enters and leaves your nose.
Focus on the flow of air as it moves in and out of your nose.
Feel the slightly colder air as it enters your nose and feel the slightly warmer air leaving your nose.
Really focus and feel as the air enters and leaves your nose.
How long can you hold your attention on your breath before your mind wanders?
If you notice the mind wandering often,
This exercise will considerably help improve your focus and concentration.
Bring your focus to your breath.
The mind will wander during this exercise.
When you notice the mind wandering,
Bring your focus back to your breath.
If laying,
Feel as your hands are lifted by your belly as it moves in and out,
Not making any adjustments.
Slowly become aware of your breath.
Through the nose,
Take a slow breath in and allow a slow,
Gentle,
Relaxed breath out.
Slow down the speed of the air as it enters and leaves your nose.
Breathe in a slow and gentle manner.
The breath should be very light,
Very quiet,
And very still.
Slow down the breath so that you can hardly feel any air entering and leaving your nose.
Your breathing should be so light that the hairs in your nose have no movement.
Breathing so quiet,
Soft,
And light.
At the end of your inhale,
Bring a feeling of total relaxation to your body and allow a slow,
Soft,
Relaxed breath out.
Slowly and effortlessly allowing the air to leave the body,
Not changing or restricting your breathing muscles in a way that creates tension.
Allowing the stomach to stay relaxed,
The volume of air per breath has stayed the same,
But now you are taking less breaths in over time,
And therefore less total air,
Teaching the body to do more with less.
The goal is to feel a want or a hunger for air,
The feeling of needing just a little bit more air.
And again,
Take a very slow breath in,
Almost as if you are not breathing.
And as you breathe out,
Allow a feeling of relaxation come across the body,
Allowing the air to leave the body effortlessly.
A slow breath in,
And a relaxed breath out.
When a slow breath is taken in,
And allowing a relaxed,
Slow breath out,
Carbon dioxide accumulates in the blood.
This causes the blood vessels to open and dilate,
And gives a feeling of needing just a little bit more air.
This lets you know that the exercise is being done correctly,
And that you are reducing your breathing volume.
Notice if the mind is wandering,
Always bringing your focus back to your breath.
Take a slower deep breath into your lungs.
As you slowly exhale,
Feel complete relaxation across the body,
Allowing the air to leave the body effortlessly.
Any hunger for air you feel during this exercise should be tolerable.
If you notice the rhythm of your breath getting faster or chaotic,
Or you feel as if you aren't getting enough air,
Return to your normal breathing for half a minute,
And then resume with soft,
Light breaths,
Creating a tolerable need for air,
Not interfering with your breathing muscles or holding your breath.
Allow the breath to continue softly and gently in,
With a gentle,
Relaxed,
Slow breath out.
Bring a slow breath into your lungs.
As you slowly exhale,
Feel complete relaxation across the body,
Allowing the air to leave the body effortlessly.
And now,
Take a rest for a minute and breathe normally.
Amazing.
We are teaching the body to do more with less oxygen,
Teaching the body to use oxygen more efficiently.
I'm Andre Wilson.
Thanks for practicing with me today.
Peace.
