For this session of breath work,
Find a comfortable place,
Preferably to lie down,
Where your spine can be relaxing into the surface.
Pillow under your knees if you need that,
Or just have your knees bent and feet flat.
No pillow under your head if possible,
Just to allow the airways to open as much as possible.
Make sure that you have a blanket or something to keep you warm.
Just settling into a time to follow your breath,
To be with your breath,
To watch your breath,
To direct your breath.
Time to be your breath,
In your breath,
With your breath,
As your breath.
So just allowing yourself now to settle in and just notice your breath,
Notice your breath in your body.
Releasing into being breathed,
Respiration just happening.
A body in this dance with life in this moment as breath.
Now allow yourself to focus your attention and focus your energy on breathing,
Diaphragmatic breathing.
So being able to notice the belly filling with air like a little balloon rising as you breathe in and emptying as you breathe out.
In through the nose right now and out through the mouth.
Breathing in through the nose,
Filling that belly with air.
Breathing out gently through the mouth.
In through the nose and out through the mouth.
And we'll add some counts to that.
So breathing in two,
Three,
Four and breathing out two,
Three,
Four and in and out.
And in and out.
In and out.
In and out.
In and out.
And we're going to add a triangular breath to this.
So it's going to be in for four,
Hold for four.
And if you can,
You're going to bring your chin down into your chest and then back up to center,
Breathing out for four.
Breathing in for four.
Tuck and hold.
And lift and exhale.
Let's take this one all through the nose.
In through the nose.
Tuck your chin.
Hold.
Bring it up and exhale.
Tuck and hold.
Lift and exhale.
So it's in two,
Three,
Four.
Tuck and hold.
Lift up and exhale.
Breathe in through your nose.
Tuck and hold.
And lift and exhale.
Breathe in two,
Three,
Four.
Tuck and hold.
Exhale two,
Three,
Four.
So it's in.
Tuck your chin and hold.
Lift and exhale through the nose.
Keep that going.
Tuck.
Lift.
And in.
Tuck.
And lift.
In.
Tuck and hold.
Exhale.
And lift.
Tuck.
Exhale.
And in.
And tuck.
Exhale.
And in.
And tuck.
Exhale.
And in.
And just hold it.
Just hold it.
Allow your nervous system to reset itself.
Hold it.
And let it go.
Good.
Just allow yourself to settle for a moment.
We're going to do breathing that's a little faster.
In and out through the nose.
It's one,
Two,
Out,
Two.
In,
Two,
Out,
Two.
Out,
Two.
Out,
Two.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
You're fast.
You regulate it.
You slow it down.
You're in control here.
Faster,
Ten.
In,
Out.
And you can slow it down.
In,
Out.
All through the nose,
Increasing nitric oxide.
Opening up blood vessels.
Mmm.
You,
Your own medicine.
You,
Your own healer.
It's in,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
Keep going.
As much air as you can get in,
Still using your diaphragm.
Only your nose.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out.
In,
Out,
And hold.
Just allow yourself to settle into this breath hold.
As it begins to feel uncomfortable,
You just breath in.
Again,
You're in control.
You're in charge.
You do what's right for you if you can.
You just keep holding.
Allowing,
Just settling in,
Melting.
Easy now.
Tissue softening.
Nervous system calming.
You're still holding.
Let's breath in together.
Big breath in.
And hold it.
Squeeze your pelvic floor.
Squeeze your belly.
Squeeze your diaphragm.
Squeeze your chest.
Squeeze your throat.
Squeeze the top of your head and hold.
Let it out with a nice sound.
Rest for a moment again.
Now we're going to use conscious connected breath.
So mouth open.
Breathing in through your mouth and out through your mouth.
If that's uncomfortable,
You just do what's comfortable for you.
If you can,
Following me,
Big breath in.
And let it fall out.
Big breath in.
And let it fall out.
Big breath in.
Feel the balloon,
Feel the chest,
Let it fall out.
Feel as much as you can of your torso.
Big breath in.
Let it fall out.
Big breath in.
Let it fall out.
Keep going.
Just like that.
Big breath in,
Let it fall out.
Big breath.
You control it.
You're in charge.
If your body gets tense or tight,
Just shake it out.
Just permission to sound out,
To shake things out.
If the tissues get tight,
Wiggle around.
Move around.
You changing your physiology.
Big breath in,
Let it fall out.
Big breath in,
Let it fall out.
Keep going.
All you,
All breath,
All present moment.
All power,
All truth,
All freedom.
Let it fall out.
Let it fall out.
You're following me now.
Breathing in,
Letting it fall out.
Again,
Breathing in,
Letting it fall out.
One more.
Let it fall out and hold again.
No fear in this moment.
No fear,
Only love,
Love,
Love for yourself,
Love for life.
Love for this beautiful expression in form.
If you need to breathe in,
You can.
If not,
Keep holding a little longer this time.
Tissue soft.
Floating now,
Just floating.
Floating in peace.
And together we breathe in.
Squeeze the pelvic floor,
Squeeze the belly,
Squeeze the diaphragm,
Squeeze the chest,
Squeeze the throat,
Squeeze the top of the head.
And hold.
Let it out with the sound.
And rest.
Just rest now.
Bring the body a chance to reset the mind,
A chance to be quiet,
Just quiet for a moment.
What a beautiful gift to give yourself.
A chance to reset.
A chance to embody peace,
A chance to come home.
This truth of who you are.
This breath breathing into form.
Aligning with all the other things,
Beings being breathed into form.
Releasing,
Realigning,
Recalibrating,
Renewing,
Rebalancing.
You in this present moment,
You as this present moment.
Here and now.
Free to be.
And as you gently open your eyes.
Take a big breath in.
Let it out with the sound.
Peace.
Peace to you.
