Wake up alert.
The quick and rhythmic nature of this activating breath can sharpen concentration and mental clarity.
It is often used as a technique to awaken the mind and increase alertness.
We will use our stomach like a pump with the aim to find a quick and rhythmic pace.
We will do three rounds and increase our speed slightly with each cycle.
This practice takes time to build stamina around and can often cause dizziness,
So please be sure that you feel safe and that you are in no danger of falling.
And with that,
Let's find a comfortable seat,
Either on the floor or in a chair with a nice straight spine,
Allowing your hands to come to rest either on your knees or in your lap.
Close your eyes and take a few deep breaths.
We'll just relax the body here,
Inhaling through the nose,
Filling up the belly,
Ribcage,
And chest,
Holding here for a moment,
And exhale out the mouth with a sigh.
Let's do that again.
Inhale,
Filling up belly,
Ribcage,
And chest,
Holding at the top,
And exhale out the mouth with a sigh.
One more time,
Inhale,
Belly fills up,
Ribcage goes wide,
Up into the chest,
Holding for a moment,
And exhale through the mouth,
Sigh it out.
Let's go back to your natural breath,
More present,
More centered,
And ready to begin.
To do this technique,
You will take a deep breath in through your nose,
Filling your lungs with air as your belly balloons outward.
Then forcefully and quickly exhale through the nose,
Contracting your abdomen muscles to push the air out rapidly.
Forceful inhales as the belly goes out,
Forceful exhales as the belly pulls in.
Forceful inhales as the belly goes out,
Forceful exhales as the belly pulls in.
Keep going like this,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
And exhale,
Good.
Relax the body,
Breath goes back to natural,
Eyes stay closed.
So now that you have the rhythm of using your belly like a pump,
Let's go a little faster and keep it controlled and powerful,
Generating that movement from the belly.
Forceful inhales as the belly goes out,
And forceful exhales as the belly draws in.
No movement in the shoulders,
Keep it tight in the belly.
Let's begin,
Exhale out,
And inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
And exhale,
Good.
Relax the body,
Breath goes back to natural,
Eyes stay closed.
A couple natural breaths here,
And as we prepare for this final round,
Become aware of that energizing sensation in your body as you increase the flow of oxygen.
You're activating your nervous system and creating a sense of alertness from within.
Okay,
A little faster this time,
But remain in control of the motion.
Here we go,
Exhale out,
And inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
And exhale now,
Let it go.
Take a moment,
Relax the body,
Eyes stay closed,
Breath goes back to natural.
Observe any changes in the body and in the mind.
It's important to note that activating breath practices like this one should be done in small doses.
I'm Mary of the Breath Mindset,
And I thank you for breathing with me today.
Breathe well,
Friends.
