Hello and welcome back to your breathwork practice.
My name is Quiva and I'm glad that you could join me today.
So let's begin as we do always,
By settling ourselves into a comfortable position.
Take as much time as you need here.
Prioritise your comfort so you can bring your attention fully to your breath for the next few minutes.
There's always the option to lie down for this practice or sit,
Whichever serves you best.
If you are sitting,
It might be good to use pillows or blankets under your hips and behind your lower back to help support your spine to stay nice and lengthened.
And please know as we move through this practice,
You are completely free to return to a breathing pattern that is most comfortable for you should you need to.
So when you feel settled,
Softening the gaze or closing down the eyes,
You might like to take three deep breaths in through the nose and out through the mouth.
Feel into the body and take a moment to check in with how you feel physically and mentally.
Then start to bring your attention to the breath as it moves through the body.
Notice the sensation of the inhale.
Notice the sensation of the exhale.
Observe these sensations to the top of the inhale and the bottom of the exhale.
With a gentle sense of curiosity,
Let's bring our attention to the qualities of our breath.
Trying not to alter or to judge,
But just observing.
Can you notice the speed of your breath?
Can you notice the texture of your breath?
It might be smooth or there could be some ridges or bumps along the path of the breath.
Can you notice the size of the breath?
Does it feel small and shallow or big and expansive?
Can you notice the pauses between the breaths?
Remember it's okay to be distracted,
But if the mind does wander,
Can you observe how your thoughts register with your breathing?
Bring the attention of the breath to the belly.
You might like to place your hands there,
Two thumbs touching just above your belly button and fingers pointing downward.
Send the breath to this area,
Gently observing how the breath lifts and lowers the belly.
Can you notice the speed of your breath?
Moving our focus to the side body,
Maybe placing your hands to your ribs,
Thumbs coming towards the back of your ribs and fingers towards the front.
Sending the breath to the ribs and notice how they expand outward.
Shifting focus of attention to the chest now,
Perhaps resting hands there with fingertips towards the collar bones.
Send the breath to this area and observe how the chest rises and the collar bones widen.
Incorporating all three areas of breath now,
Releasing the hands or using them to connect to one or two areas.
Breathing for a few rounds,
We'll allow the belly to fill first,
Then the ribs,
Followed by the chest.
Exhaling deeply to begin.
Inhale,
Allow the belly to rise,
The ribs to expand and the chest to rise and widen.
Exhale.
Inhale,
Allow the belly to rise,
The ribs to expand and the chest to rise and widen.
Exhale.
Inhale,
Allow the belly to rise,
The ribs to expand and the chest to rise and widen.
Exhale.
Inhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Inhale,
Belly,
Ribs,
Chest,
Exhale.
Releasing this now and settling into your own breath for a few moments.
The next breathing technique we will explore is called connected breath.
This is where we try and minimize the pause between the breaths.
So as we reach the top of our inhale,
We work on continuing into the beginning of the exhale.
When we reach the end of the exhale,
We work on continuing straight into the inhale.
This doesn't mean the breath speeds up.
In fact,
We are still working on those full expansive breaths.
But now our attention will come to connecting them both together.
When you feel ready,
Start to inhale fully.
And when you reach the top of your expansive breath,
Begin exhaling fully.
When you reach the end of the expansive exhale,
Begin to inhale fully.
Do this connective breathing on your own now for a few moments.
Let go of your breath.
You might notice that the mind wanders and your attention has come away from this technique.
If that happens,
Gently direct your attention back to the next breath.
Taking a final few rounds of this connective breathing.
Gently releasing this now,
Allow the breath to return to its own natural rhythm.
Perhaps observe any sensations in the body.
Notice if anything has shifted or changed since the beginning of our practice.
And then softly lifting the gaze or blinking the eyes open,
Bring yourself back into the room.
Thank you for practicing with me today.
