Hello and welcome to this dynamic breathwork flow.
Today we will be practicing four rounds of dynamic breathwork together.
If you're unfamiliar with dynamic breathwork,
Here is a brief 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 of 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.
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 five,
Four,
Three,
Two,
One,
Begin.
That was 10 breaths.
Keep on going.
Now we're at 30 breaths,
10 more to go.
37,
38,
And 40.
Last breath in all the way in,
And exhale,
Letting the air out,
Relaxing the body,
And holding.
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 five,
Four,
Three,
Two,
One.
Breathing in through the nose,
Filling all the way up,
And again holding the breath at the top.
Staying present with the sensations in your body.
And we'll take a few sips of air in five,
Four,
Three,
Two,
One.
And letting it go with an ohm in five,
Four,
Three,
Two,
One.
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've got three more to go.
We'll start our second round in five,
Four,
Three,
Two,
One.
Begin.
10 breaths.
Keep on breathing.
20 breaths.
You're halfway there for this round.
This is 30.
10 more to go.
30.
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 five,
Four,
Three,
Two,
One.
Breathing in through the nose,
Filling all the way up,
And holding at the top.
And a couple sips of air in five,
Four,
Three,
Two,
One.
Filling up even a little more here.
And we'll ohm it out together in five,
Four,
Three,
Two,
One.
Ohm.
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 two more rounds to go.
Starting our third round in five,
Four,
Three,
Two,
One.
Begin.
Good job.
That's ten breaths.
Keep on going.
Twenty breaths.
This is thirty.
You've got ten more to go.
Almost there.
Thirty-seven.
Thirty-eight.
Thirty-nine.
And forty.
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 five,
Four,
Three,
Two,
One.
Filling all the way up.
Holding here now at the top.
And taking a couple sips of air in five,
Four,
Three,
Two,
One.
Holding again.
And oming it out in five,
Four,
Three,
Two,
One.
And again,
Taking a breath in through the nose to fill all the way up.
Let it go.
Relaxing and easing into the moment.
And in five,
Four,
Three,
Two,
One.
Begin.
That was ten breaths.
Keep on going.
Now we're at thirty breaths.
Ten more to go.
Thirty-seven.
Thirty-eight.
Thirty-nine.
And fortieth and final breath in.
Letting go.
Releasing all of the air.
Relaxing your body and holding.
Hearing the sounds of the music.
Feeling the sensations in your body.
Holding.
Trusting.
And believing in yourself.
In your body.
And in this moment.
We'll take a breath in together.
In five.
Four.
Three.
Two.
One.
Breathing all the way in.
Filling up through the nose.
And holding at the top.
Taking a couple sips of air.
In five.
Four.
Three.
Two.
One.
Filling up even more.
Holding.
And we'll omit out together.
In five.
Four.
Three.
Two.
One.
And another breath in through the nose.
To fill.
Fill all the way up.
Hold briefly at the top.
And let it go.
Relaxing.
Smiling to yourself here.
And enjoying.
What you've just cultivated for yourself.
Four rounds of dynamic breath work.
Great job.
I hope that you can take this energy with you into your day.
And remember that it's always here and available for you.
Whenever you need it.
So enjoy your day.
Thank you for practicing with me.
Namaste.
And I'll see you in the next one.
