Letting Go of Tension In life,
We go through experiences where tension keeps building,
And at some point,
We must learn to let go.
This practice of Baloma One helps you to get that needed release.
This is a breathing technique designed to help you expand the breath cavity.
It is done by interrupting the natural flow of breath consciously to cultivate control and awareness of being.
We will work on building tension in our body during the inhalation and allow a slow release of that tension on the exhale.
This practice will increase lung capacity and offer space to mentally rehearse letting go of tension in the body.
The breath will be interrupted by taking three short pauses on the inhale,
Helping you to take deeper breaths while focusing the mind.
Here's how it works.
We will inhale into the belly for a three-count and take a short pause.
We will continue to inhale into our rib cage for another three-count and take another short pause.
Finally,
We will breathe for three more counts up into the chest,
Pausing again.
So taking a full nine-count to inhale while holding our breath for roughly two seconds on each pause.
Then we will exhale at a smooth,
Slow,
And steady pace for eight seconds out the mouth.
We will do this through pursed lips as if you were blowing out a candle.
The challenge here is to evenly divide your breath on the inhales and evenly blow out on the exhales.
Otherwise,
You will feel like you're grasping for air.
It may take a round or two for you to fall into the rhythm,
So be patient and stick with it.
Let's give it a try.
Sit or lie in a comfortable position,
Close your eyes,
Relax your shoulders,
And bring your focus to the tip of your nose.
Again noticing the natural flow of breath moving in and out through the nose.
After a couple rounds,
Let's start consciously dividing our breath into three parts.
Inhaling filling up your belly,
Feel the widening through the rib cage,
And moving up into the chest.
Then consciously exhale out the chest,
In from the rib cage,
And empty in the belly.
A couple more like that.
Inhale belly,
Rib cage,
Chest,
And exhale chest,
Rib cage,
Belly.
Now inhale to the belly for one,
Two,
Three,
Pause.
Inhale into your rib cage for one,
Two,
Three,
Pause.
And up into your chest for one,
Two,
Three,
Pause.
Now open your mouth,
Purse your lips,
And exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Empty at the bottom.
Good.
Let's do it again.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
Purse the lips and exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale purse lips for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Empty at the bottom.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
Purse those lips and exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Inhale belly,
One,
Two,
Three,
Pause.
Rib cage,
One,
Two,
Three,
Pause.
Chest,
One,
Two,
Three,
Pause.
And exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
And one.
Just return to your natural breath.
Eyes remain soft,
Body is relaxed.
Taking a few rounds of natural breath here,
Just noticing how you feel the tension we've released.
Thank you for joining me today for this Valoma I practice.
My name is Mary of BreathMindset.
Breathe well,
Friends.
