One Hour Gentle Breathwork Practice

This gentle one-hour breathwork practice guides you through a session that starts with me introducing the technique, a three-part breath (inhale into the belly, then inhale into the chest, and then a complete exhale). We breathe all through the mouth for three rounds of seven minutes each, followed by a 20-minute relaxation period. I wrap it up by gently bringing you back to the present moment and giving you a couple of hints for aftercare.

Transcript

So welcome to this session of breathwork practice.

We will practice a three-part breath today.

It is with a double inhale and a slow exhale.

It is a very gentle practice and we're going to practice it laying down.

You want to make sure that you have a nice space to lay down with your head not elevated.

So if you need a pillow,

Make sure it's a flat pillow.

Maybe you want to have a blanket to be able to cover yourself in case you get cold.

There are a couple of medical counter indications.

If you've had a recent diagnosis for bipolar,

Schizophrenia or strong PTSD and you're not in treatment for that,

Know that this practice could lead to emotional releases and that it may be safer to do that with a facilitator right by your side as opposed to on the other side of a phone.

Also if you have severe high blood pressure,

Know that this breathing practice could slightly elevate your blood pressure.

And last,

If you are currently pregnant,

That is a beautiful thing and there's a lot of change going on in your body,

Hormones and everything.

So if you've never done this,

Maybe now is not the right time to start because again,

There could be stronger emotional releases.

That said,

It is a very gentle and restorative practice.

Some people experience stronger emotions with it,

Some do not at all.

Some people feel a lot going on in their body,

For example some tension coming through or some tingling.

Other people fall asleep.

If you do fall asleep during our practice today,

Then know that it was what your body needed more and that's okay too.

You get to set an intention for our practice and usually the first thing that comes to mind is the fitting one.

There is no need to question it.

It doesn't have to be anything fancy.

Whatever comes through is good.

That is true for all in this practice.

Whatever happens,

Whatever comes through,

Whatever feelings you experience,

Whatever thoughts pass through,

There is no need to judge them,

To push them away or to hold on to them.

We can feel and witness and that's it.

We can trust ourselves to stay in that process.

We're going to do three rounds of seven minutes of active breathing of that three part breath and then we're going to retain our breath and then we're going to take a brief pause before moving on into the next round.

At the end,

We will do a relaxation period.

I hope this has given you time to settle down,

Prepare your space.

You also want to have something to cover your eyes so you can stay deep in the practice instead of getting distracted maybe by flickering light.

For afterwards,

A glass of water is nice.

You can get that after the practice as well.

With that,

We want to bless the space that we're in,

The bless,

The space that we have together here as well as your physical space.

You can turn your attention towards the east,

The direction of new beginnings and honor the animals of the air,

Archangel Raphael the healer.

We turn our attention towards the south,

Direction of passion and the fruition of life.

Archangel Michael,

The protector and the animals of the earth.

We turn our attention towards the west,

Direction of reflection,

Archangel Gabriel,

The messenger,

All animals of the water.

We turn our attention to the north,

Direction of the ancestors,

Archangel Uriel,

Direction of wisdom.

We turn our attention towards the earth and we thank Mother Nature for everything she provides for us.

The crystals,

The soil,

The plants and all other creatures,

Everything that is benevolent is always welcome here.

We turn our attention towards the heavens and we thank the divine forces of creation and all the angels and archangels.

We turn our attention towards center,

Towards our own beautiful soul spark.

The universe begins here and we carry the universe inside of us as much as the universe carries us inside of it.

From this place,

We start our practice.

Take a long slow inhale,

Hold it at the top for a moment and then exhale.

Make that sigh audible.

It's a sign for your nervous system that it's safe to relax.

Take another deep slow inhale and then exhale with a sigh.

Good.

Third one's a charm.

Slow deep inhale,

Pause and exhale with a sigh.

Beautiful.

Now we begin with the first round of three part breathing.

The first inhale goes into the belly,

Second inhale into the chest,

Long slow exhale.

Inhale into the belly,

Into the chest,

Exhale.

Inhale belly,

Inhale chest,

Exhale.

Good.

Keep that rhythm.

Inhale belly,

Inhale chest,

Exhale.

You may not be used to breathing through the mouth if you haven't done this practice before.

We do that to be able to more easily access our deep belly breathing capacity and to let go of the thinking mind.

All other times,

It's beneficial to breathe through the nose.

For now,

We breathe through the mouth only during this practice time.

Inhale belly,

Inhale chest,

Exhale.

Inhale belly,

Inhale chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Good.

Continue in breath rhythm.

If you notice that for you,

The pace is slightly too slow or too fast,

Trust yourself and adapt it to what you need.

I am the guide.

Your breath and your body are the real teachers.

Inhale belly,

Inhale chest,

Exhale.

Inhale belly,

Inhale chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Good.

Carry on with that pattern.

Trust that you are doing this right.

If your mouth becomes dry,

Remind your glands to salivate.

Inhale belly,

Chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Carry on.

Your mind may be throwing thoughts at you,

And that's okay.

Let them pass.

Focus on your breathing.

For the last minute of the first round,

Go 10% deeper into the belly if that's okay for your body.

Inhale belly,

Chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

With your next inhale,

Fill yourself up all the way to the top,

And then gently pause your breath.

Relax all other muscles that are not required to keep the air where it is.

The more you can relax,

The easier it is to stay here in the suspension.

Listen to your heart space and feel.

Remember your intention you set for your practice,

And then let that go again as well.

When your body is ready to release that breath,

Go ahead and release it.

Stay here for a moment and relax.

Gentle breathing through the mouth.

No need to judge anything that's going on,

Whether it's your own thoughts or your environment.

All belongs.

All of your experience belongs,

As does all of you.

Then we start our second round of breathing.

Inhale belly,

Inhale chest,

Exhale.

Inhale belly,

Inhale chest,

Exhale.

Inhale belly,

Inhale chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly chest,

Exhale.

Belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale good,

Keep going,

Keep that rhythm,

You're doing great trust yourself,

Trust the process inhale belly,

Inhale chest,

Exhale inhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale last minute of your second round of breathing,

Take it 10% deeper if you like inhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale with your next inhale,

Fill yourself up all the way to the top and then gently pause your breath with as little effort as possible,

Relax your body as much as you can,

It makes it easier and witness the sensations in your body soften your heart space know that you're cared for,

You're safe and you're loved when you're ready to release that breath,

Let it go relax here for a moment,

Gentle breathing through the mouth enjoy this pure state of being and then we'll do our final and third round of breathing inhale belly,

Inhale chest,

Exhale inhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale you got this,

Stay in the process only a few minutes more inhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale one last minute of active breathing,

Go 10% deeper if you wish inhale belly,

Inhale chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale belly,

Chest,

Exhale with your next inhale,

Fill yourself all the way to the top and then gently pause your breath ah relax all the muscles that you don't need for keeping the breath where it is every time I do this I find something else to relax trust yourself,

Trust the process you're doing so well and when your body asks you to release the breath go ahead and release it sink into the back of your body relax even more deeply allow your eyes to roll into the back of your head relax your forehead and your jaw gentle breathing through the mouth no need to control anything allow your heart space to open even wider surrender vinaninawikulun udaninawikulun udananikulun vinawinawikulun vinaninawikulun limyalimyalikulun ua ua ua ua uu uu uu uu uu uu uu uu uu uu uu ah na na na ah ah ah ah ah ah ah ah ah ah ah ah ah ah limyalimyalikulun limyalimyalikulun um Mm-hmm.

Mm-hmm.

Mm-hmm.

Ahh.

Ahh.

Ahh.

Mm.

Ahh.

Ahh.

Ahh.

Oh.

Oh.

Who are you?

Who are you?

Ahh.

Ahh.

Ahh.

Ahh.

Ahh.

Mm.

Mm.

Mm.

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Mm.

Mm.

Ahh.

Ahh.

Ahh.

Ahh.

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Mm.

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Oh.

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Mm.

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Oh.

I.

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Oh.

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Doo doo doo doo doo doo doo doo.

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Sacred woman I am.

Down walking barefoot by the rain.

Walking barefoot by the river stone.

I got the water in my blood.

And the earth in my bones.

I tend the fire in my heart.

So I'm never alone.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Down walking barefoot by the river stone.

I got the water in my blood.

And the earth in my bones.

I tend the fire in my heart.

So I'm never alone.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Down walking barefoot by the river stone.

I got the water in my blood.

And the earth in my bones.

I tend the fire in my bones.

I tend the fire in my blood.

And the earth in my bones.

I tend the fire in my heart.

So I'm never alone.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Sacred woman I am.

Welcome back sweet soul.

I applaud you for doing this courageous practice.

For showing up for yourself.

You can start breathing through the nose again.

Feel what it's like to be in your body.

How it gets revived by taking a couple of deeper breaths.

Maybe you gently want to start moving.

Rolling your head from left to right.

Touching your thumbs to the other fingertips.

Maybe wiggling your toes.

Maybe you want to gently sway your hips.

And when you feel ready you can roll over onto whichever side feels right.

Allow yourself to feel held there in a fetal position.

Cradled by Mother Earth.

Held by her love as well as your own.

And feel what it's like to be at home with yourself.

To have come home to yourself.

To have come home to yourself.

This place is always available to you.

You can always come home to yourself.

No matter how challenging your day may have been.

You can always come home to yourself.

With this practice as well with other practices.

If you like you can conclude this practice sitting up.

Bringing your palms together and giving thanks.

Make sure you drink plenty of water after this practice.

It's important to rehydrate as we've been breathing through the mouth.

Maybe a nice cup of herbal tea.

Be gentle with yourself for the next couple of hours.

Allow yourself some time before you reconnect with the rest of the world.

Maybe you would like to take a bath.

An ocean dip is wonderful after this practice.

If that is not available,

Any other water will do.

Maybe you take a foot bath.

And if you can,

Find some time to journal.

This practice helps to deeply tap in with ourselves.

And so if we put a pen to a page.

And start moving it.

Then I am sure helpful things will come through.

It helps me to take my insights deeper,

To take my practice deeper.

To journal what comes through after these practices.

So I want to invite you to do the same.

In any case,

Take good care of yourself.

And know that you are so,

So loved.

Reviews

I love your voice and säng in the end. My intention was to slow down and the song part helpt me to stay in my body after de breathwork.

Wow 🤩 I felt like I was right there in sacred ceremony. Very powerful! Thankyou 🙏🏻🌊🧜🏻‍♀️💕