10-Minute Breath2Beat Practice For Grounding & Focus

This is a lovely breathwork practice. Using my Breath2Beat technique, using the beat of the music as an anchor to help you practice two breathing techniques; Box breathing and tactical breathing - Enjoy!

Transcript

Hello,

My name is Chris,

I'm the SUTI Jogi and we're going to be doing a lovely breath to beat practice today to bring a sense of grounding and focus.

So the practice itself was about 10 minutes long,

I have a couple of minutes just to give you a bit of background and instructions.

So for those of you who haven't done breath to beat before,

This is a really simple practice in which we do some very easy breath techniques but we use the beat of a music,

The beat of a tune just to aid us to find a rhythm.

So we're going to be doing two different techniques.

They're very simple techniques and the first is called box breathing.

Quite simply what we do is we inhale for a count of eight,

We retain for a count of eight,

We exhale for a count of eight,

We retain for a count of eight and we continue in that cycle hence the name box breathing equal every side.

So just one thing to note there because we are retaining the breath,

Try not to put a strain on your lungs.

So if you can think of it as more of a pause,

A gentle soft pause,

So maybe looking to fill the lungs up to about 60 to 70% and the same on the exhale.

We'll then move on to a build on that practice of tactical breathing.

So for this we'll be inhaling for a count of eight,

Retaining for a count of eight and then exhaling for a count of 12,

Retaining for a count of four and continuing that loop.

So the reason we do the longer exhale is really just to start to stimulate our vagus nerve at the base of the spine.

So to really bring that sense of grounding and a sense of safety.

So for this practice I would invite you to be breathing deep down into your belly if possible.

So to aid this you can place one hand over the other on the belly and we're also going to be breathing in and out through our nostrils.

So through our nose just to aid control of the breath.

Just a couple of pre-reqs if you're pregnant or menstruating.

Just have a think about the breath and where it is in the lungs and maybe move that up more to the central chamber of the lungs as opposed to belly breathing.

And then always remember if you feel you need to return to normal breathing,

Please do.

It's not a race,

It's not a competition.

So I'm going to be narrating for a lot of this but what I'd really encourage you to do is just see if you can move into a bit of a transcendental space and lose yourself within the music.

So I'm going to introduce the music now.

Before we start let's find ourselves in a comfortable seated position ideally with a straight back and then just making sure our shoulders are slightly relaxed.

So although I said straight back just giving yourself a little bit of ease there.

Gently close the eyes or if you're not comfortable doing that just bring the gaze low.

Let's just take a few long deep inhales and exhales just to relax the body before we start the practice but at the same time having a sense if there'd be music there.

So take a nice long inhale through the nostrils and let it out through the mouth.

Inhale through the nostrils,

Let it out through the mouth.

We're going to turn the music up just slightly now and we're going to start the breath to beat practice.

So make sure you're nice and comfortable.

We're going to start with box breathing.

Breathe all the air out and start with the inhale.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale and just go back to normal breathing.

Just below a minute of introduction just to give a sense of how it feels to breathe to a beat.

We're doing that again for another round and then moving on to tactical breathing.

Find that sense of stillness in the body,

Breathe all the air out through the nose.

We're going to start with the inhale.

One,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

Exhale,

Exhale.

We're tight.

Exhale,

Exhale,

Exhale.

We're going to go back to normal breathing.

Take a few long and deep replenishing breaths.

We're going to move on now to tactical breathing.

So count to eight,

Eight,

12 and four.

So exhale all the air out.

Let's begin.

Breathing in,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Retain.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Nine,

Ten,

Eleven,

Twelve.

Retain,

Two,

Three,

Four.

Inhale.

Retain.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Nine,

Ten,

Eleven,

Twelve.

Let the breath go.

Back to normal breathing.

So we have a bit of a break here.

Just take long,

Replenishing breaths.

Enjoy the subtlety of the musicality and the flow of the music.

So we're going to come back to tactical breathing.

In the meantime,

Maybe just have a little stretch if you need to.

So maybe stretch up with your arms.

Reaching nice and high as those strings come in.

Just feel that.

Exhaling all the air out.

Coming back,

We begin.

Breathing in,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Retain,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Nine,

Ten,

Eleven,

Twelve.

Retain,

Two,

Three,

Four.

Inhale.

Retain.

Exhale.

Nine,

Ten,

Eleven,

Twelve.

Retain,

Two,

Three,

Four.

Inhale.

Retain.

Exhale.

Nine,

Ten,

Eleven,

Twelve.

Retain,

Two,

Three,

Four.

Inhale.

Retain.

Exhale.

Really let that breath out,

Go back to normal breathing.

So we have one more round for the last round.

I'd like you to try to have your breath as quiet as you possibly can.

Bringing a sense of stillness to the body as well.

A few more lovely,

Refreshing breaths.

Exhale all the air out.

And let's begin again.

Inhale,

Breathe in,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Retain.

Breathing out.

Six,

Seven,

Eight,

Nine,

Ten,

Eleven,

Twelve.

Retain.

Breathing in.

Retain.

Breathing out.

Nine,

Ten,

Eleven,

Twelve.

Retain,

Two,

Three,

Four.

Exhale.

Retain.

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Nine,

Ten,

Eleven,

Twelve.

Retain.

Breathing in.

Retain.

Breathing out.

Retain.

Breathing in.

Retain.

Breathing out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Nine,

Ten,

Eleven,

Twelve.

Return to normal breathing.

Long,

Deep,

Replenishing breaths.

Just feeling the sense of calm that that practice has brought.

And very subtly,

Just starting to bring stimulation to the fingers and the toes.

And very gently,

Open your eyes.

So thank you for practicing with me today.

This is a very short practice,

But a lovely deep grounding practice.

So make sure you try not to rush into anything for the next while.

Maybe have a cup of tea or go for a very short walk in nature.

If you'd like to know any more about me,

You can find me at sutadyogi.

Com.

Have a wonderful day,

And I'll see you here again soon.

Thank you.

Reviews

Great gentle way to focus and calm the body and the mind

It was a relaxing experience.

Amazing Breathing Practice, I feel renewed and my mind is calm and clear. Thank you Chris!

Very calming and beautiful morning breath practice. Thank you so much 😊

Very good! Thanks. Be great!

wonderful way to start the day💛