Welcome to 11 minutes to elevate.
You can do this sitting up in a comfortable position.
So go ahead and sit up straight and tall.
Close your eyes,
Relax your shoulders,
Unclench your jaw,
And let's begin breathing in through the nose and out through the mouth.
So we're gonna do this in a little bit of a stretch.
So we're gonna do this in a little bit of a stretch.
So breathe.
Buzz,
Buzz,
Buzz,
Buzz.
Good.
Breathe fully in,
Then let it go.
Son of lengtheningolia suggest strong cardio If you would like you can start to bring some movement into your body so feel the air traveling through your entire body breathing into your belly,
Into your chest and feel the air flow.
Fully in then let it go.
Good on the count of three we're going to get ready for our first pause.
When I count down I want you to exhale let all the air out and just rest for a moment in three,
Two,
One.
Hold here in the breathless state for as long as it feels comfortable to you.
When you feel ready take a deep breath in all the way and hold your breath at the top of the inhale.
Stay here this feels comfortable to you but when you feel ready we're gonna go back into that breath but this time breathing in through the mouth and out through the mouth.
Good let's get ready to go back into that breath breathing in all the way and let it go.
Feel the air flowing through your entire body filling up then let it go.
Good keep breathing.
On the count of three we're going to get ready for our next pause so when I count down I want you to exhale and rest in the breathless state in three,
Two,
One.
Hold here for a moment.
When you feel ready take a deep breath in all the way to the very top and hold your breath at the top of the inhale.
Stay here this feels comfortable to you.
When you feel ready let's go back into the breathless state and let's go back into the breath.
When you feel ready we're gonna go back into the breath going back to that inhale through the nose and exhale through the mouth.
Good.
Fully in then let it go.
In this moment all you have to do is breathe.
You don't have to worry about anything else you don't have to think about anything else just show up for yourself in this moment.
Just keep breathing stay with me.
Good.
Fully in then let it go.
We're going to get ready for our next pause so I want you to exhale and let all the air out when I count down in three,
Two,
One.
Good.
Go ahead and let all the air out of your body and just rest for a moment.
When you feel the invitation from your body to breathe again take a deep breath in all the way to the top and hold your breath at the top of the inhale.
As you hold your breath I want you to place your tongue on the roof of your mouth and look up into your head as you keep your eyes closed.
Stay here for a few seconds.
When you're ready go ahead and exhale and release.
We're going to go back into that breath this time breathing in through the mouth and out through the mouth.
Good.
Find your rhythm here.
We are halfway through our 11 minutes.
All you have to do is breathe.
Stay with me.
Stay present.
You're doing so good.
In,
Out.
In,
Out.
Feel that air flow.
Bring some movement into your body.
Really stir things up.
All you have to do is breathe.
Keep breathing.
Good.
We're going to get ready for our next pause.
I want you to exhale and rest when I count down.
In three,
Two,
One.
Let all the air out of your body.
You can stay here if this feels good for you but when you feel ready take a deep breath in all the way to the very top and hold your breath at the top of the inhale.
When you're ready let's go back into this breath this time breathing in through the nose and out through the mouth.
You're doing so good.
Keep showing up for yourself right now.
This is the work that only you can do for yourself.
Nobody else can do this for you.
Only you can breathe for you.
Good.
In,
Out.
In,
Out.
Good.
We're going to get ready for our next pause.
I want you to exhale and just rest when I count down.
In three,
Two,
One.
When you're ready take a deep breath in all the way to the very top of the inhale and as you hold your breath at the top I want you to place your tongue on the roof of your mouth and look up into your head as you keep your eyes closed.
Hold here.
We're going to get ready to go back into this breath this time breathing in through the mouth and out through the mouth.
Let's go.
This is our last round of active breathing so really show up for yourself right now.
Give it all that you have.
This is your time for you.
Good.
Keep breathing all the way in and let it go.
Just a few more breaths here until we're finished.
You're doing so good.
On the count of three we're going to exhale and release and finish this practice in three,
Two,
One.
Go ahead and exhale and let it go.
You have now finished 11 minutes to elevate.
Thank you for breathing with me.
