Dynamic Breathwork (Immune Boosting Pranayama) 2.0

Dynamic Breathwork is the primary daily breathwork practice used by Ben Holt and his students around the world. This breathwork practice is designed to Boost the Immune System, Decrease Inflamation, Increase Performance, Increase Lung Capacity/Longevity, Clear the energetic system, and Prepare for Meditation.

Transcript

Hello everyone and welcome to Dynamic Breathwork.

This breathwork practice is brought to you by connectandevolve.

Com.

My name is Ben Holt 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 on.

This may seem challenging at first,

But the more that you practice,

The better you will get at making this on 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 breathwork 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 in through the nose.

Sighing up all the way,

Opening the mouth and sighing it out.

Deep breath in,

Hold it at the top,

Open in the mouth and sigh it out.

And we're ready to begin in five,

Four,

Three,

Two,

Begin.

Keep going.

You're doing great.

In,

Out,

In,

Out,

In,

Out.

You're almost there.

Keep going.

Just a few more breaths.

Three,

Two,

One.

Big breath in and let it go.

And hold the breath.

Complete stillness.

Relax.

Find peace here.

Completely still.

Become the music.

Going to take a deep breath in in five,

Four,

Three,

Two,

One.

Hold the breath.

Fully inhaled.

Lungs fully expanded.

Hold the breath.

And take a little more air in.

Hold the breath.

Drop the shoulders back,

Soften the belly.

Drop the throat.

Find stillness here,

Holding the breath.

Release the breath in five,

Four,

Three,

Two,

One.

Great job,

Everybody.

That was round one.

We'll begin round two.

In five,

Four,

Three,

Two,

One.

Begin.

Push past your limitations.

Push past your discomfort.

You can do it.

Release the breath.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Keep going.

Almost there.

Three,

Two,

One.

Big breath in.

And let it go.

And hold the breath.

Complete stillness.

Relax.

Find peace here.

You can do more than you think you can.

Push past your discomfort.

Inhale,

Exhale.

Take a deep breath in.

Hold the breath.

Fully inhaled.

Lungs fully expanded.

Hold the breath.

And take a little more air in.

Hold the breath.

Drop the shoulders back.

Soften the belly.

Drop the throat.

Find stillness here.

Holding the breath.

We'll release the breath in five,

Four,

Three,

Two,

One.

Ah.

Great job,

Everyone.

That was round two.

Two more to go.

We'll begin the third round in five,

Four,

Three,

Two,

One.

Inhale,

Exhale.

Inhale,

Exhale.

Push past your limitations.

Push past your discomfort.

Three,

Two,

One.

Take a breath in and let it go.

Breath,

Complete stillness.

You can do more than you think you can.

Push past your discomfort.

Keep going,

You're almost there.

Going to take a deep breath in,

In 5,

4,

3,

2,

1.

Hold the breath.

Lungs fully expanded,

Hold the breath.

And take a little more air in.

Hold the breath.

Drop the shoulders back,

Soften the belly.

Find stillness here,

Holding the breath.

Release the breath in 5,

4,

3,

2,

1.

Great job everyone.

That was round 3.

One more to go.

We'll begin our fourth and final round in 5,

4,

3,

2,

1.

We 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.

You're almost there,

Keep going.

3,

2,

1.

Big breath in.

And let it go.

And hold the breath.

Complete stillness.

Keep going,

You're almost there.

Keep going.

Keep going.

Going to take a deep breath in in 5,

4,

3,

2,

1.

Hold the breath.

Lungs fully expanded.

Hold the breath.

And take a little more air in.

Hold the breath.

Arms back,

Soften the belly.

Find stillness here,

Holding the breath.

Release the breath in 5,

4,

3,

2,

1.

Hold.

Congratulations my friend.

You have completed your dynamic breathwork session today.

You've been able to do some water,

A nice breakfast,

A hot cacao,

And if you're up to it,

A nice cold shower.

I appreciate and admire you for taking the time out of your day to do this practice with me.

Thank you.

For more resources,

Retreats,

Workshops,

One-on-one trainings,

Both virtual and in person,

Please visit connectandevolve.

Com.

Feel free to reach out to me with questions,

Concerns,

Or inquiries.

Thank you again and have a blessed day.

Namaste.

Reviews

Absolutely what I needed. Felt like working with a persona trainer but for my breath. Helped me pus past discomfort.

It was a before and after the breath. I feel energized, focused and powerful. Thank you!

What a great breathwork session! First time and very glad I found it. Will be comming back for more :)

What, it was powerful. The voice, the music background, and obviously the practice itself.

This was a good challenge for me. I felt safe to push past my limits. I’m looking forward to adding this practice into my routine. Thank you for sharing!

Blessed humble greatful amen discipline for dreams grow get unstuck excel

Such a transcendent experience from where I was before. Thank you for the courage strength and peace the breath brought.

Brilliant breathwork practice which helped me to reset, ground and re-centre😊💖

That wouldn’t may not seem exceptional with a quick glance, this practice creates a complete shift in my energy that lasts the rest of the day. I found that was so much more full of loving kindness and mudita.

What a beautiful practice! This was my first time using this meditation and my first breathwork meditation ever, and to find a diamond like this I am truly blessed and grateful. Thank you!

Thank you,
I wasn't able to hold my breath the whole time, however I found it a safe place to do what I could. Look forward to practicing this a lot more. Your voice is very soothing, and I loved having the breath there as guidance as well. Made it easy to follow.

Ben’s breathwork sessions are the best. Many thanks for this my friend.

Very helpful. This calmed my jangled nerves in the ending and really gave me sustained focus for a brief meditation filling the practice. I came to the app looking for help relaxing and getting out jitters and a chattering mind. This really helped. I will be back for more, for sure!

Amazing. Perfect amount of time. Great start to day or reset during the day. TY

REALLY enjoy breathwork and this was fantastic. Thank you.

I can do more than I think. Fantastic frase. Thank you🤍🌟✨

Couldn’t quite do the whole lot. Will work harder next time. Thanks.

Bens breathworks are some of my favourite on insight timer. I always learn something new from each practice. Thank you, 🙏🏻 🤍

First time couldn’t complete just for the 5 seconds. Next three were incredibly amazing to be on the limit and resist. Feel really energized and calm after. Thanks 🙏🏼

Thank you for this practice I finish my KB training with some dynamic breathwork helping with deep relaxation and a strong mind body connection good work I added it to my play list. 🙏🙏