Balancing Breath: Activate & Restore

This practice moves between contrasting breathing patterns to create a rhythmic experience of energizing and settling the body and mind. The intention is to explore the balance between activation and relaxation. Move at your own pace, and never force the breath or breath holds. If you experience dizziness or discomfort, release the practice and return to your natural breathing. Find a comfortable position, be where you are, and explore the space between activation and relaxation.
Voice/Script, Music (Sound Bowl Healing) & Image:
Original content © Jack Schnall, 2026
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Transcript

This practice is designed to explore a balance between activation and relaxation. Utilizing an energizing breath and a calming breath. We'll begin and end with three cycles of gentle box breathing. In between, We'll move through three rounds of active nasal breathing. Each round includes 30 rapid and rhythmic inhales and exhales, Followed by a breath hold. After each round of active breathing and breath holds, We'll transition into several rounds of 4-7-8 breathing. More active breath is intended to be energizing and stimulating. While the longer exhale in slower breaths. Invites relaxation and parasympathetic balance. Throughout the practice, Stay connected to your body. Never force the breath where the breath holds. If you feel dizzy or uncomfortable, Release the hold and return to your natural breathing. Let's begin. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Pretty rapid and rhythmic inhales and exhales. You you you you Thank you. Take a deep exhale for a 30 second breath hold. Take a deep inhale for a 15 second breath hold. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Round two of rhythmic breathing. You. Bye! Take a deep exhale. For a 30 second breath hold. Take a deep inhale for a 15 second breath hold. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Final round of rhythmic breathing. You you you you Take a deep exhale. For a 30 second breath hold. Take a deep inhale. For a 15 second breath hold. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Breathing in. Breathing out. Slowly come back to your natural breath. Take a moment of appreciation and gratitude for yourself for taking this time. Have a beautiful day.