Gentle Breathwork Journey To Release, Recharge & Manifest
by Diana Mirs
Embark on a gentle breathwork journey designed to release tension, recharge your inner battery, and plant the seeds of your desires. Prepare a sleeping mask and a cozy place to lie down. Listen to your body. Let go, breathe deep, and allow yourself to be guided and led by music. This 30-minute breathwork experience is a powerful first step. In private sessions, we delve deeper with a full hour of transformation. Contraindications to the Practice: Diagnosed respiratory problems, Diagnosed mental illnesses or mental disorders, Recent or ongoing infectious diseases, Pregnancy or lactation, Glaucoma, Retinal detachment, Asthma, Cardiovascular diseases, including heart attacks or any cardiovascular surgeries, Osteoporosis, serious spinal diseases and injuries, Hypertension and high blood pressure, Epilepsy or sudden loss of consciousness, Recent surgeries, physical injuries, including fractures or dislocations. Please note: This list is informative and not exhaustive.
Transcript
Hi,
My name is Diana Mirzaeva.
I am a Mind-Body Connection coach,
A psychosomatic specialist,
And a meditation teacher.
Today I want you to practice breath work with me.
This particular practice amazed me when I first tried that and now I want to share it with you guys.
Please keep in mind that you shouldn't do this practice if you are menstruating,
Pregnant,
Or recently had any abdominal surgery or injury.
Please make sure to do this breath work in a safe space and do not perform it if you are driving or operating any machinery.
Before practicing,
Please make sure to read about all the contraindications for this breath work in the description.
If you intend to practice it sitting,
I would still recommend to prepare a cozy place for you to lay down just in case you would feel like changing your position.
Also,
Grab your sleeping mask or you can use a towel or a t-shirt to cover your eyes.
It'll help activate your parasympathetic nervous system much faster and deepen your experience.
This is a Mind-Body Connection practice,
Which means that you should listen and follow the hints of your body while gently expanding your comfort zone.
If you feel the breathing pattern is way too uncomfortable to follow,
You can always lower the intensity of your inhales and exhales,
Starting to breathe through the nose or simply coming back to your natural breath.
If,
On the other hand,
You want to elevate your experience,
Start breathing deeper and through the mouth.
This is like breaks and acceleration for your practice.
If the breath holds are too long or too short for you,
Feel free to inhale earlier or hold your breath a bit longer.
If at any point you want to stop your practice,
Don't force yourself to continue and simply allow yourself to take a break and follow it as a simple meditation.
We will do various breathing techniques and it will help us to raise our vibrations and frequency.
So,
Let's settle in.
Find a comfy spot where you can sit and make sure that your spine is upright but relaxed.
No need to worry about fancy positions,
Just what feels good for you.
Close your eyes and take a few natural breaths.
Feel your belly gently puff out as you inhale and soften back down as you exhale.
No need to force it,
Just let your breath flow naturally.
Now,
Let's turn your attention inwards.
Thoughts may pop up like bubbles,
But just watch them float by without getting caught up in them.
Take all the time you need to connect with your natural breath.
It's like the anchor for our journey today.
Notice whether your breath is flowing smoothly through your nose or mouth.
See the rhythm and the depth of each breath.
Maybe one feels a little softer,
The other a bit stronger.
Where in your body do you feel the breath most?
As you focus on your breath and your body,
Take a moment to notice your mind too.
Are there many thoughts?
What quality are they of?
No judgment here,
Just friendly curiosity.
Right now,
There is no place to rush off to and nothing you have to do.
Just be here,
Present in this moment,
With this very breath.
Before we start,
I want you to set an intention for this practice.
A short,
Positive,
Present-tense statement that reflects something that you want to manifest in your life.
Something where you want to invest your energy from this practice.
Let this intention come to you naturally,
From your heart.
And when you get it,
Repeat it in your mind three times.
Three times.
And let it go.
And now,
Start to inhale through your nose and add some movement into your body.
It may be shoulder circles,
Or arm movements,
Or circular torso movements.
Whatever feels comfortable to you to combine and connect the mind and the body.
Try to do one part of the movement when inhaling,
And the second part when exhaling.
And continue this circular movement along with this circular breath.
Find your own rhythm.
We are just here getting into the body,
Into this present moment.
And strengthening the mind-body connection.
Try to be fully present in the here and now.
And with the next inhale,
Raise your arms over your head,
Stretch a little bit.
Stretch a little bit.
And with the exhale,
Glide the hands back down,
Relaxing all the muscles.
And sign out.
If it feels good to you,
Let's do it again.
A deep inhale,
Stretch your upper torso and your arms.
And exhale,
Relaxing all the muscles and letting go of the breath.
One more deep inhale into your belly.
Stretching a bit,
Adding some movement into the arms.
And exhale softly,
Bringing the arms down.
This next part can help your body unwind even more and maybe even unlock some hidden thoughts and feelings.
Imagine the cool air filling all the way down to your ribs as you take a nice deep breath in.
Hold it for a comfortable moment,
Like savoring a delicious sip.
And then slowly let it go with a sigh.
Great.
And now,
Let's introduce the circle breath.
It simply means that the inhale immediately follows the exhale.
And the next inhale follows the exhale with no pauses.
Just relax and follow my voice.
You can make some final adjustments.
Relax your torso,
Your arms.
Feel the connection to the ground.
The first round will be breathing just through the nose.
You can breathe as comfortably as your body can at this moment.
Circular inhales and exhales.
And let's begin.
And let's begin.
In.
Out.
In.
Out.
In.
Out.
Take the fifth slow breath in.
Hold it on top.
Relax your head and body.
And exhale through the nose.
Let's go for the second round.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
And take fifth slow breath in.
Hold it on top.
Be present.
And generously exhale through the nose.
And let's go to the third round.
Inhale through your nose.
Exhale through your nose.
In.
Out.
In.
Out.
In.
Out.
Inhale slowly.
Expand your chest.
Hold on top.
And exhale slowly through the nose.
Let's move to the fourth round.
Breathe in.
Out.
In.
Out.
In.
Out.
In.
Out.
Fifth slow breath in.
Even when you think you have reached the top of your breath,
Sip a little more.
Hold it on top.
And exhale through the nose.
Softly and gently.
And let's move to the final round.
Inhale.
Exhale.
In.
Out.
In.
Out.
In.
Out.
Slow breath in.
Feel your lungs.
Expand your chest.
Take a little bit more breath and hold.
With a slow and gentle exhale,
Let go of all of your physical tension.
For now,
Breathe naturally.
Notice some changes in your body,
Mind,
Stay present.
No judgment.
Just curiosity.
This round we will be inhaling through the nose and out through the mouth with the same pattern.
Stay relaxed,
Present.
Everything flows smoothly and gently.
Continue feeling comfortable while expanding your consciousness and opening your subconsciousness.
In through the nose.
Out through the mouth.
In.
Out.
In.
Out.
In.
Out.
Take a slow deep breath in.
Fully inhaling this fresh air.
Expand your chest and belly.
Hold it on top.
You're getting closer to your true self.
And exhale through the mouth.
Gently.
Before taking the inhale,
Empty all your lungs.
And we are moving to the second round.
In through the nose.
Out through the mouth.
In.
Out.
In.
Out.
In.
In.
Out.
Slow inhale.
Take a little bit of extra energy and oxygen.
Hold it at the very top.
Relax your belly.
Slow your heart rate.
And release.
Let go of all the blockages and destructive beliefs.
Be present and feel all the sensations.
The third round.
We will change the pattern a little bit.
We are going to make the exhale a little bit longer through the nose.
Inhale.
One,
Two,
Three,
Four.
Exhale.
Five,
Four,
Three,
Two,
One.
Continue this pattern.
Don't worry about the counting.
Just make sure that your exhale is a bit longer than your inhale.
Let go of any tension,
Worries,
Unwelcomed thoughts as you exhale a little bit longer.
And at the last round we will make a little hold at the bottom.
Inhale.
Two,
Three,
Four.
Exhale.
Five,
Four,
Three,
Two,
One.
Hold your breath at the bottom.
Let go of the thoughts.
Be completely present.
Notice the sensations in your body.
Keep it holding for as long as you feel comfortable.
If you want to inhale earlier,
You can definitely do so at your own time.
You might take a fresh deep breath,
Exhale fully,
And return to your natural breath until the next round.
But if you feel good,
Keep holding your breath for a little while.
And let's go back to our pattern.
Inhale for four.
Exhale for six.
In,
Two,
Three,
Four.
Out,
Five,
Four,
Three,
Two,
One.
In.
Out.
In.
In.
Out.
And let's make the fifth exhale a little bit longer.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
And let's continue this same very breath for five more times.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
In,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
Hold at the bottom.
Keep holding.
Focus on whatever is happening inside emotionally,
Physically,
Mentally.
As soon as it feels good to you.
And let's move to the new round.
Inhale,
Two,
Three,
Four.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
Continue breathing in for four and breathing out for eight.
Releasing any tension.
And repeating it again and again.
When taking a fresh breath in,
Invite new energy to ignite your dream or desire.
And with each exhale,
Let go of unnecessary thoughts or worries.
All the blockages and limiting beliefs.
Of any bullshit anyone ever told you.
Out,
Seven,
Six,
Five,
Four.
Three,
Two,
One.
Hold it at the bottom.
And just be present.
No thoughts.
No ideas.
No tension.
Our mind and body,
Hence the breath,
Are like best friends.
They influence each other so much.
And neither comes first.
Just like calming your breath can relax your mind,
Focusing on your mind can guide your breath.
Today we are just using our breath to let go of any clutter in the mind and manifest.
Now feel your belly,
Feel your chest,
And let it all go with a sigh.
And let's continue to the next part where we will be breathing deeply but softly.
First into your belly,
Then into your chest.
And letting it go slowly.
This is all through the nose.
Just enjoy the process and sink deeper into this three-part breath.
First,
Belly.
Second,
Chest.
And third,
Out.
Continue this pattern and just enjoy the sensations this breath brings into your body.
As you continue this breath,
Envision yourself living the best day of your life.
Everything is possible in the dimension of your imagination.
Know that with each inhale you are manifesting this ideal life.
With each exhale you are giving your body the experience of the new life.
See yourself in the environment you are thriving,
Expressing your true self and living your best life.
Let the visions unfold in front of you.
See the vibrant colors of the environment,
The joyful faces of your loved ones,
The feeling of success in your chosen field.
Notice the warmth of the sun on your skin,
The wind,
Comfortable and beautiful clothes you wear.
Hear the laughter of yourself and your friends in the air.
Feel the texture of your surroundings.
Everything that you see around you enriches you positively.
Breathe deeply and savor the sensations.
Taste the delicious flavors,
Smell the crisp air,
Hear the comforting sounds in your ideal world.
Dive deep into the emotions that well up within you.
This is your story.
This is your story.
This is your life.
Let your entire being be enveloped by this new reality.
Come back to your steady breath for a moment.
Notice any changes in your body and in your mind,
In your entire being.
And now,
I want you to invest all the cultivated energy into your desire,
So it can manifest into your life at the best time possible,
In the best way possible.
Slowly inhale through your nose,
Relaxing your belly,
Your chest,
Your shoulders and arms.
Hold for a moment at the top,
Feel the wave of relaxation,
The sensation of floating like you are standing under a universal waterfall.
And let go with a sigh.
And let's go to our second deep breath in through the nose,
Feeling your whole torso with fresh oxygen.
Keep it on top,
Relaxing all your limbs,
Your pelvic area,
Your lower back,
Opening your heart and mind.
And exhale softly,
Noticing how this new energy flows into every cell of your body.
The third inhale.
Hold it.
Take a moment at the top to savor this vital energy.
Exhale and relax.
Let's make the fourth deep breath in.
Let's make the fourth deep breath in.
Hold it on top,
Arrive 110% into the present moment,
Feel the happiness of being here and now.
And exhale,
Not trying to do anything at all.
And the final deep breath in.
Hold it.
Hold it.
Sip a little bit extra.
Feel all the comfortable,
Positive and uplifting emotions and sensations in this moment in your body,
Mind and heart.
Let all the abundance flow into your being.
And exhale gently.
Let everything go.
Come back to your natural breath for a while.
Take a moment to check in with yourself.
What new insights did you gain about yourself during this exercise?
Feel the abundant energy coursing through you.
This is our natural state,
Energized and alive.
Deep and mindful breathing is an act of self-love.
Notice how this feels in your body.
It is a vibration,
A frequency that you're aligning with through your breath,
Through your mind-body connection.
This power lies within each of us,
Waiting to be awakened through mindful breathing.
Our breath is a powerful tool that connects the mind and body.
By working with the breath,
We can train our mind to let go of negativity and embrace a new reality.
Breathwork is like a shortcut to manifesting the life of your dreams.
It is always with you,
It is always available,
It is free and it's waiting to be used.
Honor your breath,
Breathe deeply,
Mindfully and watch as powerful transformation unfolds in front of you.
Today and during the whole week,
Make a promise to yourself.
When you find yourself feeling stuck,
Scrolling aimlessly on the social media or waiting in line or being in doubt,
Take five healing deep breaths.
Imagine drawing down the pure energy from the universe,
Feeling and healing your physical,
Emotional,
Mental and spiritual body.
The key to manifestation is being clear about our desires,
Letting go of all the blockages,
Being present and letting our physical body live the experience from the future.
I hope this practice ensured you how wonderful breathwork is and that your dreams are much closer than you can imagine.
Breathwork is only one of the tools that I'm using in mind-body connection coaching and if you strive for more,
Let's connect.
Thank you so much for breathing with me today and I see you next time.
Bye.
4.8 (8)
Recent Reviews
Gillian
October 26, 2024
Thank you so much, it reaffirmed my direction and focus, ❤️