10-Minute Morning Grounding Breathwork

Start your day with this calming and centering breathwork practice designed to cultivate presence, balance, and mental clarity. The session begins with Three-Part Yogic Breath (Dirga Pranayama), guiding you to breathe deeply into the belly, rib cage, and chest, helping awaken the body and increase breath awareness. It then transitions into 5-second Box Breathing, a simple yet powerful technique to promote focus, emotional steadiness, and nervous system regulation.

This gentle morning practice helps ground your energy, reduce stress, and create a calm, intentional foundation for the day ahead. Suitable for all experience levels.

Transcript

Namaste Dear One, Welcome to this Morning Rounding Breathwork Session. This is Ashwath Aman, Your Breathwork Guide. Today we are going to do 2 rounds of breath work practice to wake up with calm mindset, More grounding energy and boosted immunity. In round 1, We will do 10 rounds of Thiruka Pranaya, 3 part yogic breath. We will breathe in deeply into our diaphragm. Our chest and then our collarbone region and we will breathe out slowly relaxing in a slow steady rhythm. It is good for oxygenation, Reducing stress. Anxiety strengthening your lungs and your nervous system. In Round 2, We will do 10 rounds of Box Breathing, Where we will breathe in for 5 seconds, We will hold for 5 seconds, We will breathe out for 5 seconds, And we will hold for 5 seconds. Together, We will wake up feeling calm. Aware and Energized. Let's begin our practice now. Allow yourself to be comfortable in a seated position. With your spine trained. Keep your shoulders relaxed. Place your palms on your laps facing open. And when you are ready, Softly close your eyes. Bring your awareness into your breath. And breathe naturally. Notice the presence of your in-breath. And your out-breath. Notice how your breath brings you back into the present moment. If any kind of thought arises. Gently bring your awareness back into your breath. And breathe naturally. Feel the gentle expansion of your body as you breathe in. And relaxation of your body as you breathe out. In a few moments, We will begin our round 1. 10 rounds of Dilka Pranayaam. Now breathing out completely. Breathing in slowly, Expanding your diaphragm. Your chest. And your collarbone region. And breathing out slowly, Relaxing your collarbone. Sad. And your diaphragm. Breathing in slowly and steadily, Expanding. Breathing out slowly. Relaxing. Breathing in nice and deep, Expanding diaphragm. Chest. Parlour board. Breathing out slowly, Relaxing collarbone. Your chest. Is what I am from. 7 more rounds, Breathing in slowly and steadily. Breathing out slowly and steadily. Breathing in expanding. Breathing out relaxing. 5 more rounds, Breathing on your own. One last round. Breathe in. And breathe out. Beautiful. Now breathe naturally. In a few moments, We will begin our round 2. 10 rounds of Box Breathing. We will breathe in for 5 seconds. We will hold for 5 seconds. We will breathe out for 5 seconds. And we will hold for 5 seconds. We will breathe with the ocean waves. Let's begin now. Breathing out completely. And breathing. Hold gently. Breathing out. Hold softly. Keep breathing with the ocean waves. Fine and wrong. Beautiful. Now breathe naturally. And embrace the natural rhythm of your breath. Feeling yourself grounded. Calm. And aware. Feel your breath anchors you in the present moment. And feeling thankful for this beautiful new day. For this morning. And for yourself for showing up. For being here and breathing together. With a sense of stability and calmness. Gently open your eyes to the world around you. Move your body mindfully. And enjoy your day. This is Ashwath Aman, Your Breathwork Guide. See you soon. From my heart to yours. Namaste.