Welcome.
I'm Samara from Innershift Wellness Coaching and in this practice I'll guide you through a gentle introduction to Conscious Connected Breathwork.
This is not about forcing the breath or pushing through.
It's about creating space in the body and gently noticing what shifts.
Please only do this practice somewhere safe,
Never while driving.
If at any point you feel dizzy,
Overwhelmed or uncomfortable,
Simply return to your normal breath.
Open your eyes or pause the practice.
For this introduction,
We'll keep the breath soft and steady.
Let's start by finding a comfortable position either lying down or seated.
Let your body be supported.
Once you're sitting down or lying down,
Notice the points where your body touches the floor.
Let your body feel supported.
Let it carry some of the weight.
That your jaw softens.
That your shoulders become a little bit heavier.
And before we change the breath,
Just notice how your body is breathing right now.
In conscious connected breathwork,
We breathe in a connected rhythm.
That means that there is no long pause between the inhale and the exhale.
For this practice,
Inhale through the nose into the belly,
Continue the inhale into the chest,
And then exhale softly through the mouth.
So it becomes belly,
Chest,
Release.
Keep it gentle.
You do not need to breathe as deeply as possible.
Just let the breath be full but kind.
Let's start.
Inhale into the belly,
Continue into the chest,
Exhale through the mouth.
Again,
Belly,
Chest,
Release.
Belly.
Just release.
Belly,
Chest,
Release.
Belly.
Just release.
Keep continuing this rhythm.
Let the inhale be active and there's no need to push the exhale.
Belly.
Just release.
Let the body receive the breath If any thoughts come in,
That's okay.
You don't need to fight them.
Just come back to the rhythm.
Belly just release.
You're not trying to perform the breath,
You're letting the breath move through you.
Notice if anything has shifted.
Maybe you're feeling a little bit cold,
Some tingling or certain emotions and sensations,
Or resistant Everything is welcome.
Try to stay with the breath for a few more cycles.
On the count of three we're going into our breath holds.
3,
2,
1.
Take a big inhale.
And hold for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and exhale.
And hold on empty.
For 5,
4,
3,
2,
1.
Big inhale.
And hold for 15,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and exhale completely you can.
Now gently let go of the breath hold.
Go back to your normal rhythm.
Do not control anything for a moment.
Just notice.
Notice the body after your breathing.
Notice the space inside Notice if there is a little more room or energy or stillness.
And stay here for a moment that yourself feels supported.
You do not need to understand everything that happened.
Sometimes this shift is subtle.
Whatever is here,
Let it be here.
Take one deeper breath through the nose and exhale through the mouth.
Again a deep inhale.
And exhale.
And when you're ready,
Gently move your fingers and toes.
Bring your awareness back into the room.
Stretch your arms.
And slowly open your eyes Thank you for practicing with me.
This was a gentle introduction to conscious connected breath work.
You can return to this practice whenever you want to reconnect with your body,
Your breath,
Or yourself.
