Hello and welcome to this breathwork flow.
Today we will be practicing three rounds of dynamic breathwork to energize the body,
Followed by a few minutes of the physiological sigh,
Which is a simple and powerful technique to release tension and deeply calm your nervous system.
The combination of the activating technique of dynamic breathwork,
Followed by the calming practice of the physiological sigh,
Creates a powerful synergy to support the energization,
Integration,
And regulation of your nervous system.
Personally,
I always feel a deep sense of renewal after a practice like this,
Both invigorated and profoundly at ease.
If you're new to dynamic breathwork,
Here is a quick overview.
It is an activating technique with six key health benefits.
It radically boosts the immune system,
Reduces inflammation,
Enhances athletic performance,
Helps managing stress and anxiety,
And increases longevity.
It also prepares the mind and body for meditation.
Here's how it works.
We'll be taking 40 rapid controlled hyperventilated breaths in and out through the mouth.
These breaths sound like this.
Upon the 40th and final breath,
You'll exhale fully so your lungs are empty.
Then hold your breath at the bottom.
I'll guide you to hold your breath for around 40 seconds,
But in your personal practice you're welcome to extend this as feels comfortable.
After the hold,
You'll take a deep breath in through the nose,
Filling your lungs all the way up and holding at the top.
After a few seconds,
I'll cue you to take a few extra sips of air to expand your lungs further.
That sounds like this.
Then you'll hold your breath a little bit longer,
Finally exhaling fully with a sounding ohm to let all the air out.
That completes one round.
After each round,
We'll take a deep calming breath in through the nose and let it out to relax and reset the body.
Following this,
We'll transition into the physiological sigh.
This technique involves taking two quick inhales through the nose,
A priming breath and then a filling breath,
Followed by a slow and controlled exhale through the mouth.
It sounds like this.
A quick priming breath,
Followed by a full inhale,
Both through the nose and then exhaling through the mouth and releasing tension in your body.
The physiological sigh helps to release excess carbon dioxide,
Slow your heart rate and activate your body's natural relaxation response.
We'll practice this for a few minutes,
Allowing your body and mind to settle into a new state of ease and balance.
Before we begin,
A quick note.
It is best to practice this sitting or lying down and if you're prone to fainting,
Always practice lying down and with soft cushions around you for safety's sake.
So go ahead and pause this track and get situated if you need to and then we will begin.
So now,
To begin,
Close your eyes and start to become aware of the sensations in your body and to bring yourself into this present moment.
On the count of three,
Let's all take a breath in through the nose together.
One,
Two,
Three.
Breathing in,
Filling all the way up.
Relaxing,
Letting the air fall out.
Let's take another breath in through the nose.
Filling up,
Filling all the way up.
Pausing briefly at the top and letting go again.
Just letting the body relax as the air leaves your body.
And we'll take another breath in through the nose now.
Filling,
Filling all the way up and pausing briefly again at the top for a moment longer before you let go,
Release and allow the air to just drop out.
Feeling more relaxed and present in the moment here.
We'll begin our first round of 40 breaths in 5,
4,
3,
2,
1.
Begin.
That was 10 breaths.
Keep on going.
You're doing great.
Just keep on breathing.
37,
38 and 40.
Last breath in all the way in and exhale,
Letting the air out.
Relaxing the body.
Staying present with the music,
With any sounds around you,
You might be able to hear.
Present with the sensations in your body,
Listening to what it is saying to you without reacting and trusting in your ability to hold this breath.
You can do more than you think you can do.
Just keep on holding.
We're over halfway there.
Continue to hold that breath at the bottom.
Present,
Patient and waiting.
And we'll take a breath in together in 5,
4,
3,
2,
1.
Breathing in through the nose,
Filling all the way up and holding the breath at the top.
Staying present with the sensations in your body.
And we'll take a few sips of air in 5,
4,
3,
2,
1.
And letting it go with an ohm in 5,
4,
3,
2,
1.
Ohm.
Now taking another breath in through the nose to fill all the way up and let it go.
Relaxing the body,
Releasing any tension and dropping even more present into the moment.
That was one round.
Good job.
We'll start our second round in 5,
4,
3,
2,
1.
Begin.
10 breaths.
Keep on breathing.
20 breaths.
You're halfway there for this round.
This is 30.
10 more to go.
37,
38,
39 and 40.
Filling all the way up and letting go.
Releasing tension,
Letting the air come out and holding your breath at the bottom here again.
Trusting your ability to hold.
Staying present to the sounds around you.
Feeling the weight of your body into the chair or the ground.
The sense of solidity and presence in your body.
Noticing the sensations created by your practice as you continue to hold and to trust and believe in yourself.
We'll take a breath in together in 5,
4,
3,
2,
1.
Breathing in through the nose,
Filling all the way up and holding at the top.
A couple sips of air in 5,
4,
3,
2,
1.
Filling up even a little more here.
And we'll ohm it out together in 5,
4,
3,
2,
1.
Taking a breath in through the nose,
Filling all the way up and letting it go.
Relaxing and releasing any tension with it.
That's two rounds.
By now you're starting to feel some tingles,
Some good sensations from the transformation happening.
Good job.
We've got one more round to go.
Starting our third and final round in 5,
4,
3,
2,
1.
Begin.
Good job.
That's 10 breaths.
Keep on going.
20 breaths.
This is 30.
You've got 10 more to go.
Almost there.
37,
38,
39,
And 40.
Filling all the way up.
Letting go.
Relaxing.
Releasing any tension.
And becoming present to the stillness in your body as you hold this exhale.
No air in your lungs.
Trusting in your body's ability to hold and to be here.
Feeling again the sensations in your body.
Staying present to the sounds around you.
Believing in your ability to hold.
We'll all take a breath in together in 5,
4,
3,
2,
1.
Filling all the way up.
Holding here now at the top.
And taking a couple sips of air in 5,
4,
3,
2,
1.
Holding again.
And ohming it out in 5,
4,
3,
2,
1.
Ohmmmm.
And again,
Taking a breath in through the nose to fill all the way up.
And let it go.
Relaxing and easing into the moment.
Now just taking a moment to appreciate the energy that you've cultivated.
To notice whatever sensations are alive in your body.
Now,
We'll help to integrate this energy with a few moments of the physiological sigh.
So getting ready.
Exhale all of the air out.
And on the count of 3 we'll begin.
1,
2,
3.
Breathing in.
In again.
And exhaling the air out.
Relaxing and letting go.
Staying present in your body.
Taking another priming breath in 3,
2,
1.
Priming.
Relaxing and easing the body.
And taking another priming breath.
And filling.
And letting go.
Another priming breath.
Filling.
Another priming breath.
Filling all the way up.
Continuing to breathe like this.
Noticing the sensations in your body.
Can you feel your parasympathetic nervous system turning on as you exhale?
I know I can with this practice.
It's such a good feeling knowing that I can control my nervous system's state of fight or flight.
Or rest and digest.
And now for a moment allowing your breath to return to its natural rhythm.
Letting go of control.
Now on the count of 3 we'll all take a breath in together through the nose.
1,
2,
3.
Filling up all the way.
And take another breath in through the nose.
Filling all the way up.
And more breath in to fill all the way up.
Holding at the top.
Letting go in 5,
4,
3,
2,
1.
Thank you for joining me today in this breath work flow.
Have a beautiful day.
Many blessings and namaste.
