This breath work is designed to put you into a state of calm.
I'm Sam,
Your guide.
Inhale for a count of four.
In two,
Three,
Four.
And exhale for a count of six.
Out two,
Three,
Four,
Five,
Six.
Continuous breathing like a wave.
Breathing deeply into the belly,
Into the chest,
And exhale out of the mouth.
After four minutes of breathing,
There will be a breath hold for 30 seconds.
And then let go with buzz breath.
Hum on the exhale.
It sounds like mmm.
Before we begin,
Take a moment to set an intention for this session.
And now we begin.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Keep breathing.
Slow,
Deep breaths.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Relax your shoulders.
Relax your body.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
You're doing great.
You got this.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
The deeper you breathe,
The deeper your experience will be.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Breathe very slowly and very deeply.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
On the next inhale,
Hold the breath at the top of your head.
In two,
Three,
Four.
Hold your breath.
Make the humming sound and release.
And now breathe in two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Keep breathing.
Slow,
Deep breaths.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Relax your shoulders.
Relax your body.
Relax your body.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
You're doing great.
You got this.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
The deeper you breathe,
The deeper your experience will be.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Breathe very slowly and very deeply.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out.
We're coming up to our second hold.
In two,
Three,
Four.
Hold your breath.
Make the humming sound and release.
And now breathe in two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
In two,
Three,
Four,
Five,
Six.
Keep breathing.
Slow,
Deep breaths.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Relax your shoulders.
Relax your body.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
You're doing great.
You got this.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
The deeper you breathe,
The deeper your experience will be.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Breathe very slowly and very deeply.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
In two,
Three,
Four.
Out.
We're coming up to our final hold.
In two,
Three,
Four.
Take your breath.
Make the humming sound and release.
