Foundational Breathing (Instant Relaxation)

Foundational Breathing is the primary breathwork practice in the relaxing pillar of Awakened Breath. Foundational Breathing is hand-down the best breathing practice to relax the nervous system and decrease stress. Enjoy!

Transcript

Hello everyone and welcome to foundational breathing.

My name is Ben Holt and it's an honor to have you here today.

Foundational breathing is a beautiful breathwork technique that is utilized for creating deep relaxation in the body,

Mind and spirit.

This practice will leave you feeling peaceful,

At ease and relaxed.

Now I'm going to tell you the steps of foundational breathing so we can go ahead and begin.

Step number one is filling up the belly,

Chest and head.

Breathing in through the nose nice and slow.

Sounding like this.

Step number two is to hold the breath at the top for five seconds.

We're filling up all the way,

Filling up deep in the belly,

Then the chest,

Then the head,

Then holding the breath for five seconds at the top.

Step number three is a slow ujjayi breath out through the nose as slow as you can.

Now if you're not familiar with ujjayi breath,

It's making the sound of the ocean with the back of the throat as we exhale and it sounds like this.

Ujjayi breathing is amazing for relaxing the nervous system and slowing down your exhale.

Remember,

The slower your exhale,

The more relaxed you will become.

Okay,

I'm going to guide you through this exercise so don't worry if you feel a little lost.

We're going to begin in just a few moments so I invite you to get nice and comfortable either sitting up straight and tall or lying down flat on your back.

Either way is perfect.

You may find it challenging at first to breathe as slowly as I am here in the recording.

I invite you to do your best and remember to soften your belly so you can fill it up all the way and fill up all the way to the very tippy top of your head so you can expand your lungs and breathe a full deep breath.

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.

Open up the mouth and sigh it out.

We'll begin in three,

Two,

One.

Deep breath in.

Hold it at the top.

Slow exhale out.

Oojayi breath.

Beautiful.

Another deep breath in through the nose into the belly,

Chest and head.

Hold it at the top.

Slow exhale out.

Oojayi breath.

Beautiful.

Another deep breath in through the nose into the belly,

Chest and head.

Hold it at the top.

Slow exhale out.

Oojayi breath.

Beautiful.

You can now follow my breath.

Deep breath in.

Hold.

Oojayi breath out.

Good.

Deep breath in.

Filling up the belly,

Chest and head.

Hold.

Oojayi breath out.

Through the nose nice and slow.

Creating the sound of the ocean.

Deep breath in.

Hold for three,

Two,

One.

Oojayi breath out.

Deep breath in.

Land on tick recreation.

Hold the breath.

And let it go.

And let it go.

And let it go.

Deep breath in through the nose.

Deep breath in through the nose.

All the way in and hold the breath.

Hold your breath out.

All the way in and hold the breath.

All the way in and hold the breath.

One more deep breath in.

Hold.

And release.

Good.

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.

Namaste.

Namaste.

Namaste.

Namaste.

Namaste.

Reviews

The meditation is great. I just keep complaining that everything here is short, beginner oriented. I could do that alone, but I like to listen to another person. Anyway, thanks for putting that track together.

Very relaxing and I could feel how my breathing became deeper. It was like the muscles in my chest relaxed and made it possible for my lungs to expand more.

I felt myself starting to smile in the second part😃
Thank you🌷

Thank you Ben, that was absolutely brilliant 🩵🙏🏼

Feels like my lungs opened up and my body relaxed.

Thank you for this simple and effective breathing session. I especially like the time left at the end to breathe without guidance and listen to the music. Also, the pacing was perfect!

Gorgeous, simple, wonderful practise. Thank you, Ben! I appreciate you! 🤍
Looking forward to your practitioner training this Fall!

Nice before sleep, very relaxing.
What do you think about doing this one after a more energetic, alcalising pranayama?
Thank you so much 🙏💚

Beautiful! And thank you for leaving the additional music at the end 💜🙏 🎶

Very helpful, thank you 🙏

Such a simple yet powerful practice. Excellent for anyone beginning to learn breathwork.

Namaste 🙏

Very simple. Very affective :)