Retention BreathWork - Full Practice - 4 Rounds Of Breath Holds

Tap into a deep sense of calmness, connection, and stillness in this 25-minute 4-round breath retention class. Supported by music and verbal guidance, this practice is perfect for first-timers and veterans alike. Using both the energy of active breathing along with the peace and stillness of holding your breath, this practice allows you to enter into a state of peace and stillness unlike any other. Ending the class is a short gratitude practice. Simple yet powerful! Enjoy.

Transcript

I invite you to take a nice deep cleansing breath deeply in through the nose and release that to the sound of ah.

As we allow that vibration to be felt in the heart space,

Bringing our attention and awareness here into this moment.

And warming that space up,

Oftentimes there can also be sensations,

Emotional sensations that arise.

As we allow whatever it is we're feeling to be felt,

Not pushing it away,

Not hiding it,

Just allowing even the sensations,

The vibration,

Embracing and allowing,

Not judging,

That in and of itself is a powerful practice.

Let's take one more cleansing breath in through the nose,

Releasing to ah.

And if you wish,

I invite you to just briefly,

If there's an intention you'd like to set for this practice,

Is there perhaps an affirmation you'd like to carry with you,

A quality you're seeking to see more of in your experience,

Perhaps a question that you were seeking clarity around,

Or perhaps a habit you're seeking to let go of.

If there's anything that you feel you could use it as an anchor for this practice.

And in that same breath,

Thinking about this and holding onto it lightly,

Because I also invite you to remain open and available and receptive throughout this entire practice,

Knowing that oftentimes what is seeking your attention within will present itself.

And again,

Just like in meditation,

Allowing us to use the breath or that intention as our anchor,

And not engaging with any of those thoughts that arise in our awareness,

Simply witnessing,

Noticing and allowing.

It really paints a more clear picture about what's going on in our awareness in our conscious and subconscious minds that are truly creating our experience.

And so letting that go one final cleansing breath deeply into the nose fully in releasing to ah,

And let's go ahead.

Four rounds,

30 breaths starting at 60 seconds.

We're going to go for it.

Let's do it.

Let's breathe our asses off.

Here we go again through the mouth or nose,

Whatever works for you.

Does your first time mouth works great.

Let's go for it.

Just set a pace,

Do your best to keep up,

But only do your best.

Here we go in and out in and out.

Think full belly full chest up into the head and out fully empty,

Empty,

Empty in letting go in and out.

Excellent work in again letting go nose or mouth in and out in letting go in and out.

Excellent work.

If the pace is too fast,

Just bring your best in letting go in and out.

Take full deep breaths in and out.

Relaxing into it even though we're breathing with intention in and out in letting go.

Ten of 30 completed.

Keep it up in out in letting go in deeply out fully.

You're doing amazing in and out.

Keeping those hands on the heart and belly if you wish in and out or perhaps on your lap,

Palms up or on the ground beside you in and out in and out in fully letting go feeling that sense of acceleration and energy in letting go stepping on that gas pedal in and out nervous system activation in letting go noticing any sensations in and out light headedness tingling this in the fingers.

It's okay in letting go in again and out in letting go.

In deeply out fully.

That's 20 of 30 complete last 10.

Let's go for it in and out in letting go accelerating slightly in and out in letting go in fully out deeply in letting go five more in and out in and out in again letting go two more in and out last breath deepest yet in letting go as we begin the breath hold the end of this exhale again not fully exhausting the lungs but finding that space of peace of equilibrium or holding the breath excellent work using our bodies as a tool of consciousness.

Allow yourself to notice your body notice the sensations perhaps notice the energy building notice the stillness the peace the cacophony of thought within whatever is rising in your awareness using that as an anchor into this moment in a few moments not yet I'll invite us to take a nice deep breath in where we'll hold it for 15 seconds but not quite yet not quite yet you're doing absolutely amazing breathing in deeply fully lungs belly up in high hold that breath take it a little more hold that breath we're going to hold it for 15 seconds re oxygenating the blood allowing yourself to hold that breath full a few more moments a few more moments and release excellent work that is round one of four completed and without thinking about it let's get right to it second round here we go breathing in deeply through the mouth or nose fully in letting go in and out in again letting go don't worry if you can't maintain this pace but do your best in and out in and out excellent in letting go in and out allowing yourself to tap into that inner strength in and out in and out in letting go doing the work for you in letting go in deeply out fully that's 10 of 30 complete in round two in and out sometimes we have to show up in a way that's for our future selves in and out even if it's a bit uncomfortable in letting go in and out in out belly chest up and out in again letting go halfway done the breathing for this round in letting go in and out you're doing great in letting go noticing if your mind is wandering gently bring it back in and out without judgment gently in and out bringing your best in again letting go 20 of 30 complete 10 to go accelerating slightly in and out in letting go preparing for that hold in and out in letting go in out fully in and out five to go in letting go in and out in that's three out two in out last one deepest breath yet in all the way taking a little bit more and release that breath gently for one final out breath where we begin the breath hold holding the breath breathless again noticing any sensations that may be arising in the body tingling this in the hands light headedness perhaps an expanded state of awareness of comments of energy and excitement perhaps you notice your mind wander listening as you settle even deeper into this practice trusting yourself knowing that you were capable of this and more and it's okay to challenge yourself and it's also okay also okay to listen to your body as well check in continuing that hold you're doing amazing in a few moments I'll invite the breath in and this time will incorporate the body squeeze if you wish only if you wish take that breath in full deeply in all the way full lungs taking a little more re oxygenating the blood full lungs holding that breath holding that breath and while we hold squeezing the lower abdomen the upper abdomen the chest all at the same time while you're holding squeezing and holding also squeezing the shoulders biceps forearms hands fists neck face head squeezing and holding squeezing and holding that breath with an upward intention towards the top of your head release that breath excellent work round two of four complete we're gonna get right back to it check in with yourself adjust if you need to doing absolutely incredibly we've done this before now number three third round let's go for it in through the mouth or nose filling that belly out chest up and out into the head let's go for it in and out in letting go in fully out in letting go don't worry if you can't keep the pace just bring your best in and out you'll still maintain the benefits from the practice in and out in again letting go noticing allowing staying present in and out in letting go in again out full belly chest in and out that's ten of thirty complete in this third round you're doing amazing in and out bring some joy enthusiasm a smile if you wish in out in letting go in and out deeply in fully out in letting go in again out in out in letting go in and out you're doing amazing in and out ten remaining go for it in and out checking in allowing staying with it in and out in letting go energy in and out in letting go fully in deeply out in letting go last five accelerating slightly in out in letting go in out only if you can in and out to in letting go last breath in full of steepest breath yet in and allow that breath to release one more time for this third round excellent work as you begin this hold again using the body as a tool of consciousness and anchor as we are without breath as we are breathless noticing the body perhaps allowing a sensation of restfulness of peace of sinking into this moment the space this field even deeper letting your head net face neck shoulders chest abdomen belly relaxing deeper into the stillness carrying on relaxing deeper to the waist thighs knees calves shins ankles feet into the toes sinking deeper trusting noticing that's your inner strength inner warrior coming to the surface in a few moments I'll invite that breath doing amazing in this whole only one more remains after this bringing your very best doing incredible taking that breath fully and deeply in all the way in filling those lungs holding that breath for 15 seconds re-oxygenating staying with it holding that breath full lungs full belly hold hold and release one final round fourth round 30 more breaths you are all doing incredibly well checking in once again with yourself what do you have left in the tank this is the last round bring what you can do you need to settle back a little bit whatever the case may be the more energetic you breathe in these active breathing portions the easier the hold will become as we let more co2 off so let's go for breathing in deeply and out last round let's go for it in letting go in and out fully in fully out in letting go in release if you can't keep the pace it's okay in letting go in fully out all the way in deeply out fully in let that go in and out keeping your awareness attention in this moment in letting go enthusiasm joy awareness in and out in letting go 10 of 30 complete staying with it in and out in release that breath in release in and out in and out you're doing amazing seeing what you can bring in and out exploring your capacity of the breath in letting go in and out deeply in fully out in and out embracing sensations allowing in and out trusting listening in and out in letting go 10 breaths remaining see what you can bring in and out in and out lightheadedness it's okay see what you can bring in and out in and out in out in letting go last five only bring what you can in and out in and out you got this in out strength in letting go in fully out to in and out last breath fullest breath yet in taking a little bit more and release that breath one final time the bottom of the breath excellent work four rounds of active breathing completed as we relax into this stillness and silence a little bit deeper in this hold trusting that you can you have you will you are allowing that stillness to expand throughout your entire body all the way from the tips of your toes up to the crown of your head it's amazing how quickly we can place ourselves in an elevated state challenging the body boosting the cardiovascular system slowing the thinking mind a little bit of rest space from the frantic pace of life as we don't breathe as we sit here breathless lie here breathless we're not fueling the body we are not fueling our thoughts just one with ourselves just being take that breath fully deeply in all the way fill in a little bit more full lungs allowing the breath to re oxygenate filling those lungs holding that breath for 15 seconds if you wish incorporating the squeeze starting with your lower abdomen as well as the upper abdomen as well as the chest shoulders biceps forearms wrists hands squeezing and holding squeezing and holding that breath as well squeezing the neck the head face squeezing and holding squeezing and holding cold and let that go one last time excellent work four rounds complete challenging ourselves tapping into that built-in superhuman power invite you to allow your breathing to go back to normal feeling noticing sensations arising in your mind body heart gut perhaps the communication that's expanded perhaps the clarity perhaps the space the peace the energy the vibration whatever it is that you're experiencing in this moment just allow it notice it as your breath goes back to normal as you notice your heart rate slowing back down sensing that space that mental space that peace and calmness that is only possible through holding the breath you did absolutely amazing and I invite you in this moment as you continue to just sink in relax into this energy field that you've created while you're breathing is self-regulating back to normal in and out through the nose or at least in through the nose out through the nose or mouth I invite you in this moment to bring into your center of awareness a sensation of feeling a feeling tone and embodiment of gratitude of thanksgiving of thankfulness for any reason any thought you can conjure to create that sensation you know that full body sensation that warm vibration that sense of glowing this oh my god yes I am grateful if not for anything just for being alive just for being in this moment for of taking the time for this practice for the modality that is breath work that is built in practical power easily accessible the fact you woke up today perhaps regardless of circumstance situation conditions that may or may not be ideal at this moment knowing that life knows and life flows and as we soften our grasp onto expectations beliefs even goals plans we allow life to unfold in a way that can manifest even quicker even more logically than the human mind can process and in this state of gratitude noticing each and every cell in your body vibrating with that thankfulness with that warmth that knowing that you can turn to the state and in this state of gratitude thanksgiving it is literally a elevated state of mind body awareness consciousness and in this state which is in fact the highest state of manifestation of creation of attraction there is no fear doubt worry lack because when you are present on the breath present on your faculties all that exists is the breath and this moment I send you love I send you healing I send light clarity and look forward to breathing with you again love you so so much we'll talk to you soon namaste stay well bye for now

Reviews

Nice! 🙏

that was amazing! ☆☆☆☆☆

Soooo invigorating, I loved it!! His voice is warm and comforting and I felt so many lovely sensations that I never knew possible through my breath. Thank you 🙏🏻

I love this practice. Thank you so much.

WONDERFUL EXPERIENCE!! I’m so grateful that I came upon this today. Thank you! 🙏🏻

What an amazing meditation! I’m very grateful for this today! Thank you.

I am grateful for being present during this breathwork practice😌

This was so powerful just what I needed the middle of the day between clients doing some breath work I am ready for my afternoon shift. Well lead easy to follow well done and thank you ♥️🙏

Exactly what I needed. Lots of negative energy built up and releasing during the 2nd and 3rd round. Thank you!

I feel wonderful and bright after completing this session. This is the first time I am doing a longer session. I didn't even feel like it was longer.
Thanks a lot

Merci beaucoup. Excellent breathing exercise. Namaste 👌🏿

Incredible breath work guidance ! Such peace and relaxation came over me through his experience ! Thank you so much

this was such a fantastic and challenging breathwork practice.

I found myself shifting congestion out of my nadis and coming into a deep sense of oneness with my kittens. it was as if their little meows were coming from me; as if we were truly one.

grateful for this transcendent and informative practice 😌🙏🏾.

Six stars. The best exercise I’ve done. No words right now. Peace and acceptance (well yes, those words). Loved this experience.

Excellent instruction and tempo. Feeling very relaxed after. Thank you.

Amazing. Thabk you!!!

Mike! Thank you for recording this practice. This is a favorite ⭐⭐⭐⭐⭐

I am absolutely grateful I found this today! So needed. Thank you!

Thank you Mike for offering that breathwork . It was a wonderful experience. 💜🙏💜

What an incredible practice!!