Dynamic Breathwork

This practice can help you relax, reduce stress, and improve your focus. By fostering relaxation, enhancing focus, and cultivating mindfulness, you're essentially nurturing a resilient and serene mind that can gracefully adapt to the ebb and flow of life's circumstances. It's a practice that offers not only a reprieve from stress but a lifelong journey toward self-awareness and personal growth.

Transcript

Welcome,

Breathers,

To dynamic breath work.

I hope you're ready for this special practice today,

My friends.

It's one of my favorites.

In the world of breath work patterns,

This one is special.

It requires us to lean in to the practice and we'll most likely come across a bit of resistance as we breathe.

So much like doing physical exercise,

There's a need to lean into that discomfort a bit.

But we are quickly rewarded with a shift in our experience of the moment.

And as we layer in several rounds of this practice,

I think you'll notice that a special space opens up where we are able to feel more,

Perhaps express more.

You may notice anything from tears of release to laughter to any number of relaxed states or ecstatic states that may come.

And you may also just notice tingles in the skin and some people have visions or connections with the kind of visual or auditory aspects.

So know that the space is yours to explore and also know that this practice can be quite powerful.

So if you're new to it,

It's good to take your time and you'll be given three different forms of breathing,

Which I'll describe and will give you complete control over how deeply you go into the practice.

Contraindications for this form of breath work would be advanced cardiovascular conditions because we are going to be hyperventilating in a sense which creates a little bit of a stimulus to the body and a little bit of a load,

If you will,

To the heart.

And also if you're on any antipsychotic medications for mental health,

Then because of this kind of psychedelic nature to this breathwork pattern,

It may not be suited for you and it's best to consult your doctor before you get involved.

In general,

This is a safe and effective pattern and we'll be doing something quite interesting.

By hyperventilating or breathing quickly and powerfully,

We are invoking a sort of stress in the body.

But we're balancing that with a continued invitation,

Particularly on the exhale,

With relaxation.

This will ultimately positively increase fagle tone,

Which means we're decreasing anxiety,

Depressive symptoms,

We're upregulating our sense of resilience,

A sense of stability,

And even immune function.

So by dipping our toes into the fire,

We become more resilient to the heat.

All right,

So all you'll need to start this practice is a place where you're happy to lay down and breathe.

And if you haven't done any movement today,

You might just choose to take a few breaths standing,

Closing down the eyes,

Just filling down into the belly,

Chest,

All the way up and then letting it go.

If the body feels at all stagnant,

You can just kind of shake out the limbs a little bit,

Maybe take the arms up and take a big stretch.

Big breath,

Starting to oxygenate the body just a little bit here and moving just a little bit before we lay down.

And then once you're ready,

Finding a comfortable place to lie down on the back.

And we're going to move through three patterns of breath.

I'm going to give you three options for taking the pattern deeper.

And the way to think about these patterns is that they will be increasingly strong.

And you can always try one out,

If you like,

And then you can modulate.

You can just move back and forth between the three patterns.

And if ever you'd like to stop the practice,

Just breathing in and out through the nose without controlling the breath at all is a perfect way just to come right back down to where you started.

So letting the eyes close down,

Lying down onto the back,

Just take three deep breaths together,

Holding at the top.

Empty all the breath out of the lungs and fill through the nose,

Into the belly,

All the way up to the chest,

At the very top hold.

Gather anything that needs releasing from your day,

Any stresses,

Any thoughts,

And then just let it go out through the mouth.

Let's do that twice more.

Inhaling through the nose,

Filling all the way up,

An even bigger breath than before.

As you do,

Gather up any inner energies,

Any swirlings of the mind.

Hold out through the mouth.

And one last time,

Bigger breath in,

Filling,

Gathering,

Reaching the top and holding.

Surrendering any energies from your day,

Anything that's been gathered out through the mouth.

Let it go,

Let the earth receive.

I'm just taking a few moments here to relax the legs,

To find a comfortable position.

Maybe move the hips a little side to side,

Maybe swirl the legs in and out a little,

Just to find a perfect comfortable position.

If there's anything you'd like to do to make sure you're warm,

Sometimes we can get a little bit cold in this practice,

So a blanket is really quite nice.

Adjust the arms so that they're comfortable,

Extended out by our sides,

Nod the head side to side,

And find a comfortable position for the head and neck.

Usually a smaller pillow or no pillow is quite nice,

Just to have the spine in line with no kinks.

We're going to enjoy four rounds of about 40 breaths.

This first round will begin with a pattern,

Breathing in through the nose and out through the nose.

We're gonna fill belly,

Fill chest,

And then just let it go.

We'll take this breath pattern quite slow to begin with,

And we'll really maximize the inhale and complete the exhale.

So beginning with an out breath,

Emptying the lungs,

And breathing in through the nose,

Filling and inflating the belly,

Filling and inflating the chest,

And then just letting the breath out.

And then just continuing,

Breathing in,

Filling belly,

Chest,

And letting go.

So here the breath pattern is a bit longer,

But you're really maximizing and filling all the way up,

And then exhaling,

Releasing all the breath out,

Not controlling that out breath,

But just letting the breath fall out of the body.

You're doing great.

Just keep that going.

We've got about 35 breaths left to go,

So make good use of them,

Starting to oxygenate the body,

Lengthening and deepening the breath out,

Starting to create some sound with all this breath moving in and out,

Focusing on a deep,

Full inhale,

And a relaxing,

Letting go on the exhale.

Doing great.

Let's go.

Halfway there already,

Staying focused,

One breath at a time,

Fully in and fully out.

All right,

Now take one more full inhale,

And we're going to hold after the exhale,

Emptying all the breath out with your exhale coming to the very bottom,

And then hold.

Allow the body to relax as much as possible.

You're well oxygenated,

So you should be able to hold longer than you'd imagine,

Relaxing the eyes,

Relaxing the throat,

Relaxing the body,

And then we're going to take a full breath in through the nose.

At the very top of your breath,

Sip in a little bit more air,

And hold.

Here,

If you'd like,

You can squeeze the feet and squeeze the hands and squeeze the body lightly,

Pressing,

Whole body firming,

Tensing,

And then out through the mouth,

Letting it all go.

All right,

Letting the breath return to normal for a moment and preparing for our second pattern,

Taking it a bit deeper if we're comfortable there.

Now we'll be breathing in through the nose and out through the mouth,

A two-part inhale as we were before,

Belly,

Chest,

And then mouth opens out through the mouth.

Let's go.

In through the nose,

Belly,

Chest,

Out through the mouth.

Sounds like this.

Keep it going.

You've got it.

Finding just the right pacing for you and your body,

Breathing fully in through the nose,

Belly inflates,

Chest inflates,

And then relaxing the body,

Relaxing the shoulders,

Letting the breath fall out of the body.

Now with the mouth open,

No resistance,

Nice and quick,

The breath just exits.

It's very normal as we do these patterns to start to feel a little bit of tingling in the body.

Sometimes you can get some constrictions in the hands or some clawing with the feet or hands or movements through the arms or restrictions.

As best you can with each exhale,

Relax all the muscles,

Relax the hands,

Unfurl the fists,

And then just continue.

It's perfectly safe.

Just moving deeper with each round and you may find these edges of comfort where there's a part of you that would rather stop but just stay one breath at a time,

Just this next breath.

Lean in,

Keep it going.

You're doing great.

Deeper and faster if you want or just find the right pace for you Just a few more breaths to go here.

Let them be the deepest and fastest,

Perhaps really optimizing each breath and feeling this oxygenation moving through the veins and supporting the shift in our bodies.

You're doing great.

And just as we did before,

Just one more big breath in and then exhale all the breath out and hold at the bottom.

Initially the hold can be quite muscular but starting to relax around that emptiness,

There will be a tendency,

A habit if you will,

To want to take that inhale but just soften around that and allow yourself to hold empty.

There's plenty of oxygen in the blood.

You've been breathing deeply and see if you can relax back into the stillness that's there.

Taking that breath in when you need to,

You might be able to hang on a little longer but when you're ready,

Taking that full breath in all the way up to the top,

Sip in a little more air and hold full.

Expanding the lungs,

Resetting their capacity,

Stretching the diaphragm.

This helps us to improve our breath even when we're not thinking about it,

Kind of exercising the capacity of our lungs here.

And again,

Explore this possibility of holding until you need to take your exhale and back to a natural pattern of breath.

Preparing now for round three,

Another option to take it a little bit higher here.

So you can think of the mouth as the gas and the nose as the brakes.

So if you'd like to go a little bit deeper,

We breathe in through the mouth and out through the mouth.

It still has the same pattern.

So it's in through the mouth,

Into the belly,

Filling into the chest and then let it go.

Sounds like this.

Join in when you're ready.

The mouth is loosely pursed so that air can easily move in and out with the inhale and then relaxed on the exhale.

This is our opportunity to go deeper.

We can begin to modulate the speed,

Modulate the depth,

Fully in,

Fully out.

Let's go forth.

Good.

Now on the count of three,

I want you to let out some sound.

So the top of your next inhale,

Whether it's a laugh,

A cry,

A moan,

Some gibberish,

Just let out some sound.

Three,

Two,

One,

Make some noise.

Awesome.

Coming right back to the breath,

Nearing the end of this round.

Let's take a few more deep belly,

Chest inhales,

Letting it go.

And taking one more big full inhale and then here we go for exhale.

And we will hold again,

Empty,

Breathing all the breath out and then gentle hold.

Relaxing the throat,

Relaxing the shoulders,

Relaxing the belly.

Just resting back in stillness.

Nothing to do.

Remaining until you're ready.

Then filling the lung,

Belly,

Chest,

All the way up the very top.

Sip in a little more and hold.

And there's an option here if you'd like to squeeze like you're making fists with your feet and fists with your hands and then just kind of tense the body like a rolling pin moving from your toes all the way up over the torso,

Pressing this energy,

This light up through the crown of the head.

And when you're ready,

Releasing,

Open mouth,

Let it go.

Letting the breath return to normal.

This is our final round here.

If you want to take it down a notch,

Of course,

You can take one of those earlier breathing patterns.

Know that you're in control here.

If you'd like to go deeper,

We'll stick with that last pattern.

When you're ready,

Fully in.

That's it.

Keeping this awareness on the exhale as this space to unfurl,

To relax the arms,

Relax the fists,

Relax the face and shoulders.

And this inhale to power,

To invite,

To open up,

To energize,

To alchemize.

As we enjoy this last round,

You might consider something in your life that you're ready to let go of.

Use the out-breath.

Use this body.

Let go from the very inside,

From the very inner workings of every cell.

Let go.

Release.

What do we want to let go of?

And what would that release sound like if you made a sound?

In three,

Two,

One.

Let it out.

A sigh,

A yell,

A cry,

A laugh.

Whatever comes.

Just let yourself be heard in this world,

Unrestricted.

All is welcome.

Last few breaths together here.

Let them bring the depth that you crave.

Moving towards our meditation here,

But let's find our peak.

Few more.

One,

And filling all the way to the top and using this exhale now.

Emptying all the breath out of the lungs and holding at the bottom.

Inviting a deep sense of relaxation to the body.

There's nothing more to do here but rest in the stillness.

See if you can feel the space just outside of your body.

That kind of energetic,

Electromagnetic aspect of you.

Feel all of that soften and expand.

Big breath in.

Sip it all in at the very top and hold.

Perhaps gripping,

Squeezing fists,

Squeezing toes like a rolling pin,

Rolling up the body.

Alchemizing,

Optimizing,

Increasing this kind of energetic peak.

Letting it all move right up to the crown of the head.

When you're ready,

Letting it all go.

Huh,

Nothing to do now.

Beautiful work my friends.

This is where we get to drink in the nectar of our hard work.

Letting the breath return to normal,

No control now.

Just resting this sweet body.

It's said that if you want knowledge,

Then add things to your life.

And yet that if you want wisdom,

Then take things away.

And this is your time to release,

To let go of,

So that you can be who you've always been.

This is a really nice space to meditate in.

So if you'd like to continue in a meditation of your own guidance,

You're welcome to.

But just finishing this practice for today,

Inviting the next breath in and breathing in the gift of love into your body.

Appreciation for this incredible vessel that we find ourselves in,

Where we can feel so much and experience so much.

And as you bring yourself back in,

Just bringing some movement back to the body.

Eventually coming up to a seated position and just taking a moment to bring your hands together.

Give your palms a rub.

When you've got a bit of warmth between your palms,

Just gently press one palm over your heart,

One palm over your belly.

Receive the the warmth and connection of your own love.

And then just notice the way that love can both be received and given like an infinite well.

Alright my friends,

Thank you so much for joining me today.

My name is Damien Jupparo.

Feel free to reach out with any questions and I hope you've enjoyed your practice of dynamic breath work.

Much love.

Reviews

Amazing!!!

Thank you so much Damian! I only discovered you on Insight Timer yesterday and I liked the Resonant Breath so much I did two more. You really have a gift, thank you!

Wonderful!
Quite a nice balance of breath work and empty spaces.
Namaste 🙏

I struggle with being in the present moment and having my mind not have anxious thoughts. I feel empty in a good way! Great excersize

Thank you! This was brilliantly constructed and delivered. It is among the best of the many breath practices I’ve experienced on Insight Timer.🙏🏾