Hello and welcome back to your breathwork practice.
My name is Quiva and I'm glad that you could join me today.
Let's begin by getting comfortable.
Feel free to use as many props as possible to enable you to relax and focus on the breath for the next few minutes.
So if you're lying down you might support the back of your head,
The backs of your knees or hips.
If sitting you could support your lower back so you can comfortably sit upright.
Your comfort really is key here so take a few moments to settle and while you do that I'll echo just a few quick reminders before we begin.
As always it's good to keep in mind that breathwork is a practice.
You could even view this as a training session.
We are training ourselves to become aware of our breath and also how we can use our breath in times of challenge.
And like any training it's okay for you to find it difficult.
Your attention is what matters the most so pay attention to your experience and know at any point you are free to return to a breathing pattern that is the most comfortable for you.
So once you're settled bring the gaze soft or the eyes closed.
Have a moment to check in with the body and the mind.
And then begin to bring your attention to the body as it breathes without feeling any pressure to alter or to change it.
Notice the sensation of the inhale and follow this sensation through the body.
Notice the sensation of the exhale and follow this sensation through the body.
Becoming aware of the qualities of the breath.
Is the speed of the breath fast or is it slow?
Is the breath smooth or are there some small bumps along the way of the breath?
Trying not to judge just observing and noting as if you were an impartial observer.
Can you notice the size of the breath?
Can you notice the muscles you're using to breathe?
Can you become aware of the pauses between the breaths?
When the mind wanders which is normal for minds to do perhaps give yourself a small smile and then gently bring the focus to the next breath.
Bringing the attention of the breath to the belly.
If it's helpful you can place your hands there.
Two thumbs touching just above your belly button and fingers pointing downward.
Send the breath there.
Gently observing how the breath lifts and lowers the belly and there's no pressure for this to be a big movement.
Moving our focus to the side body.
You can place your hands to your ribs if you like.
Thumbs can come towards the back of your ribs and fingers towards the front.
Send the breath to the ribs and notice the expansion outward.
Shifting your focus of attention to the chest now.
If you're placing your hands then allow the fingertips to come to the collarbones.
Send the breath to the chest and observe how the chest rises and the collarbones widen.
If the mind wanders be kind to yourself and gently return your attention to the next breath.
Incorporating all three areas of breath now.
If you find the hand placement useful you might use it on one area to help you connect in with your breath.
We're going to breathe for a few rounds allowing the belly to fill first then the ribs followed by the chest.
As we move through these rounds see if you can bring your focus to the wave like motion of the breath flowing in and out of the body.
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 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 technique we'll be working on is a slow expansion of our exhales.
We'll begin by breathing in for a count of five and out for a count of five and we'll repeat this for three rounds.
We'll then breathe in for a count of five and out for a count of six for three rounds.
Then for the last round we'll breathe in for a count of five and out for a count of seven.
Progressively expanding our exhalations.
Remember if you feel you need to you are free at any time to just breathe in your own rhythm.
Exhaling completely to begin.
Inhale two three four five exhale two three four five inhale two three four five exhale two three four five inhale two three four five exhale two three four five inhale two three four five exhale two three four five six inhale two three four five exhale two three four five six inhale two three four five exhale two three four five six inhale two three four five exhale two three four five six inhale two three four five exhale two three four five six inhale two three 4,
5,
Exhale,
2,
3,
4,
5,
6,
7.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5,
6,
7.
Inhale,
2,
3,
4,
5.
Exhale,
2,
3,
4,
5,
6,
7.
Gently releasing this practice,
Allow your own natural breathing rhythm to return.
Observe the sensations of the body.
Have a check in with yourself.
Perhaps note if anything has shifted or changed.
Then slowly lifting your gaze,
Blinking your eyes open and coming back to the room.
Thank you so much for joining me today.
