Hello everybody and welcome.
My name is Ben Holtz and in today's breathwork practice,
We are going to be diving into dynamic breathwork and following it up with foundational breathing.
Foundational breathing is more of a meditation.
And the reason why we're doing these breathwork practices together is because dynamic breathwork creates an intentional stress response in the body.
This optimizes our energy and creates a beautiful experience,
But we always need to regulate our nervous system and to come back and to rest and digest after dynamic breathwork.
And that is exactly what foundational breathing does.
So if you've done dynamic breathwork with me before,
And this will be very familiar and easy.
And if it's your first time,
Just follow along.
I'm going to guide you through the entire experience.
All right.
Wishing you a beautiful breathwork journey.
And I look forward to seeing you on the other side.
Much love and see you soon.
Hello everyone.
And welcome to dynamic breathwork.
This breathwork practice is brought to you by connectandevolve.
Com.
My name's Ben Holtz.
And it's an honor to have you here today.
If you've done this breathwork with me before,
Either in person or online,
You can skip to minute 322 to go ahead and begin your practice.
This breathwork practice is designed to stimulate and activate the body mind complex.
It also boosts the immune system radically,
Protecting yourself from any virus or disease.
This breathwork is also amazing.
If you have inflammation in the body,
Such as allergies,
Asthma,
Or arthritis.
So I hope you enjoy,
And I hope that it brings you tons of benefit.
In order to do this breathwork,
We must do first 40 controlled hyperventilated breaths.
We will be breathing in and out through the mouth and we'll be taking a full breath in,
Filling up the belly,
Chest and head.
And then we'll be letting the breath out.
We won't be forcing it out.
It'll sound like this.
After our 40th breath,
We'll take one big breath in and blow all of the breath out.
From here,
We will hold the breath for one minute to two minutes,
Just depending on where you're at with this practice.
After we hold the breath on the exhale,
We'll take a big breath in through our nose with the tongue pushed to the roof of the mouth.
Sounding like this.
Here we will fill up the lungs all the way,
Filling them up as much as we possibly can.
And then once you fill them up all the way,
You'll take little sips of air to fill them up even more.
From here,
We will drop the shoulders back,
Soften the belly and really expand the lungs in the diaphragm,
Stretching them and activating them in every way.
Once we hold the breath on the inhale,
After about a minute to a minute and a half,
We will let out the breath with a nice Ong.
This may seem challenging at first,
But the more that you practice,
The better you will get at making this Ong nice and long and beautiful after holding the breath.
All right.
So if you're ready,
You can go ahead and get into position.
You can either be lying down flat on your back or sitting up with your feet flat on the ground and your back erect and straight.
If you are prone to fainting or blacking out at all,
I highly recommend lying down flat on your back.
If not sitting up straight with the back,
Very straight is a great way to do this breath work practice and I highly recommend it.
Just make sure that there's cushions and a soft environment around you just in case.
With that being said,
Let's take a nice deep breath.
Enter the nose,
Filling up all the way,
Opening the mouth and sighing it out.
Deep breath in,
Open in the mouth and sigh it out.
And we're ready to begin in five,
Four,
Three,
Two,
Begin.
You're almost there.
Keep going.
Complete stillness,
Completely still.
We're going to take a deep breath in and five,
Four,
Three,
Two,
One.
Fully inhaled,
Lungs fully expanded.
Hold the breath and take a little more air in.
Drop the shoulders back.
Soften the belly.
Find stillness here.
Holding the breath.
We'll release the breath in five,
Four,
Three,
Two,
One.
That was around one,
Two,
Begin.
Push past your limitations.
Push past your discomfort.
Exhale,
Inhale.
Keep going.
Almost there.
Complete stillness.
You can do more than you think you can.
Push past your discomfort.
Going to take a deep breath in and five,
Four,
Three,
Two,
One.
Fully inhaled,
Lungs fully expanded.
Stillness here.
Holding the breath.
We'll release the breath in five,
Four,
Three,
Two,
One.
That was round two.
Two more to go.
We'll begin the third round.
Five,
Four,
Three,
Two,
One.
Begin.
Push past your limitations.
Push past your discomfort.
Complete stillness.
Keep going.
Going to take a deep breath in and five,
Four,
Three,
Two,
One.
Lungs fully expanded.
Hold the breath.
Shoulders back.
Soften.
Find stillness here.
Holding the breath.
We'll release the breath in five,
Four.
We'll begin our fourth and final round in five,
Four,
Three,
Two,
One.
Begin.
This is your final round.
Give it everything you've got.
Full inhale.
Exhale.
Full inhale.
Exhale.
Filling all the way up.
Letting go.
In.
Out.
In.
Almost there.
Keep going.
Complete stillness.
Keep going.
You're to take a deep breath in and five,
Four,
Three,
Two,
One.
Hold the breath.
Lungs fully expanded.
Hold the breath and take a little more air in.
Drop the shoulders back.
Soften the belly.
Find stillness here.
Holding the breath.
We'll release the breath in five,
Four,
Three,
Two,
One.
All right.
I invite you to take a deep breath in through your nose.
Open up the mouth and sigh it out.
One more deep breath in.
Breathing in through the nose.
Open up the mouth and sigh it out.
And we'll begin in three,
Two,
One.
Deep breath in.
Hold it at the top.
Slow exhale out.
Ujjayi breath.
Another deep breath in through the nose,
Into the belly,
Chest and head.
Hold it at the top.
Slow exhale out.
Ujjayi breath.
Beautiful.
Another deep breath in through the nose,
Into the belly,
Chest and head.
Hold it at the top.
Slow exhale out.
Ujjayi breath.
Beautiful.
You can now follow my breath.
Deep breath in.
Hold.
Ujjayi breath out.
Deep breath in.
Filling up the belly,
Chest and head.
Ujjayi breath out.
Through the nose,
Nice and slow.
Creating the sound of the ocean.
Deep breath in.
Hold for three,
Two,
One.
Ujjayi breath out.
Deep breath in.
Deep breath in.
Through the nose.
All the way in.
Ujjayi breath out.
Deep breath out.
One more deep breath in and release.
I invite you to breathe in a relaxed manner now.
Just listening to the music and feeling peace and relaxation in your body.
My name is Ben Holt.
Thank you for breathing with me today.
Namaste.
