Hello and welcome to day 8 of Insight Timer's Breathwork Challenge.
Time for a deep breath.
Inhale deeply and let out a soothing sigh.
Let's dive into today's session.
Your breath will bring you home,
Again and again.
The research is clear across physical,
Neurological and emotional systems.
Working with breath is fundamental for healing and presence.
Sit up comfortably,
Either in a seated position or on the floor or a couch,
Or maybe lie down with your back flat.
Acknowledge yourself for showing up right now for your breath.
Inhale through your nose.
And open your mouth to audibly exhale.
It's okay to let it out.
It's okay to express.
Notice what's alive in your body right now.
Anything held in the body.
Buzzing in the body.
Soften tension with every passing breath.
Breathe out slowly and relax.
Let's try bee's breath,
Which is a soft humming sound,
Like a swarm of bees makes.
Hum quietly or loudly,
Depending upon what kind of space you're in,
And depending upon how much grounding you're curious about inviting in.
Releasing noisy and audible exhalations lends to even longer breaths,
A toned vagus nerve,
And to a more balanced nervous system,
Which is what this practice is all about.
It's simple and transformative.
Place your hands in any way that keeps you connected to a sensation of care and presence.
I am often drawn to palm on heart center.
And I always find that after I hum for my heart and for my whole being,
There's a greater sense of unity and ease within.
Humming provides me just a little bit more space around what feels unmanageable.
Join me when you're ready,
And I'll give a cue when we are near the end of our hums.
Take a deep inhale,
And now let's begin.
Closed mouth lowering mouth Remember that it's okay to let it out.
It's okay to express.
Two more rounds.
Observe how your breath and your nervous system feels in this moment now.
Stay gentle.
Stay curious.
Are you inspired to take it just a bit further with a few noisy and cleansing lion's breaths?
Sometimes allowing ourselves a messy release will offer a deeper sense of peace and relaxation following.
Try it out with me.
Sweep up any residual tightness or strain with a really big inhalation.
And as you exhale,
Stick out your tongue,
Making an audible sound.
Again,
Really big inhale and stretch your tongue out long.
Have fun with it if you can.
Inhale.
Open your mouth wide.
It's okay to let it out.
It's okay to express.
Last two like this,
Breathing in.
Good.
One more.
Get it out.
Observe how your breath and your nervous system feel in this moment now.
Stay gentle.
Stay curious.
Mindfully breathe in and out of your nose.
Allow the exhales to be longer and as slow as possible.
Press on what it's like to regulate your breath through the nose as we near the end of our practice.
Without judgment,
Just as a curious observer of breath.
Thank your body and breath for whatever messages arose.
How can you integrate some of this wisdom or some of this breath in various moments during the next few days?
Where might you organically incorporate these tools daily?
I wish you well as you continue practicing out in life.
Let's connect again soon.
