Deep Relaxation Through The Breath

Find your stillness and inner peace through the power of your own breath. This session will guide you into a deep, relaxed state with a breathing technique called Double Inhale - Sigh of Relief, which we will alternate with gentle breath holds. This will leave you feel calm, rejuvenated and centered. The session begins with a connect to self exploration, followed by four rounds of deep diaphragmatic breathing with breath holds. We end with an five minute relaxation phase.

Transcript

Welcome to this breathware class.

My name is Emil and I will be your guide.

This class will be about 45 minutes and we will use the breath to go into a deep relaxed state.

The breath is a powerful tool for us to use if you want to alter the state we're in or if we want to take control over the nervous system.

We can either put on the gas pedal or we can break.

So the breath is a very very potent tool in order for us to just in a few breaths really alter the way we experience life.

Today we're going to use a breathing method called double inhale sigh of relief and this particular breathing will put us in a really deep relaxed state.

We tell the body to calm,

To heal.

At the same time we fill up with new life energy prana,

Chi,

Whatever you want to call it.

And this can not only give us a lot of new energy,

Long-lasting energy,

It can also unblock certain emotions to certain energies that are stuck inside of us.

We can feel joy,

We can feel anger,

Sorrow,

Bliss,

Happiness,

Love.

The breath is such a powerful tool to unblock things that are stuck inside of us.

When we breathe like this we can also experience different sensations,

Bodily sensations.

Since we're playing around with the different levels inside of ourselves we might feel tingling sensations,

We might feel like we're cramping in our hands or in our lips or feet.

Our body temperature might shift,

We might get cold,

We might get warm.

We can even get a little bit of a ringing sensations in our ears or feel lightheaded.

Just know that these effects are normal but if you find it uncomfortable just start to breathe normally.

Let the body breathe just like it does 20 to 25 thousand times per day.

So we're gonna do this breath in four rounds and each round will be slightly shorter than the one before.

We will start with six minutes of breathing and then go into a sequence of breath holds for three minutes in total.

And after we've done that we will go into a relaxing integration phase where we just receive all the gifts that we've created for ourselves and we will stay in there for about five to ten minutes just enjoying.

So the technique that we will be using today is called double inhale and we will breathe with a two-step inhalation,

Quite an active inhalation.

During the exhalation we will open our mouths and just let go with a sigh of relief.

So we can try this together before we start.

So we can place one hand on the belly and the other one on the chest.

So we begin by filling up from the belly.

So we breathe in through the nose down into the belly expanding the belly all directions giving space for the diaphragm to really come down.

And once we've done that we continue our in-breath in through the nose filling up the chest as well.

And then we let go with a passive sigh relief.

And as soon as the out-breath is done we inhale once again so we keep a circular motion with the breath turning the wheel.

So feel like the belly is really expanding in all directions even the back is expanding when we breathe into the belly giving a lot of space for the diaphragm to move down letting the rib cage expand and the lungs really filling up.

Before we start I would just like to say that if you're pregnant it might be a good idea to speak to a medical professional.

Some say that doing strong breath holds while pregnant is a bad idea.

Also if you're known to have seizures or cardiovascular issues perhaps it's a good idea to skip this session and try something else.

For everyone else see this as a very safe practice where new things might arise but try and welcome everything.

Try to explore and observe every new sensation that might arise and try to have a child's perception onto what we're doing.

Also I would like to just mention that we're doing this best in a safe environment where we can lie down in comfort and peace and silence or sitting up not walking around not driving not doing anything that might cause any harm to ourselves or others as we as I said before might experience a little bit of lightheadedness.

I invite you to find a nice comfortable place if you're lying down I suggest not to have anything underneath your your neck as that might restrict your breathing.

I would also advise you to have a blanket near if you get cold.

I will begin with a short connect to self exercise to get us into a really nice state before we start the breathing.

So once you've found a comfortable place allow yourself to let go of everything that you've thought about today.

Things you might have to do afterwards.

Things that might have happened already today.

Allow yourself to be present throughout this next 30 to 40 minutes or so.

This is also a good time to maybe set an intention for yourself.

Why are you here right now doing this?

So as we slowly get heavier more calm I would like for us to really connect with our body at this point.

How do you experience your physical body right now?

We can start down by the feet.

Send all your awareness down to your feet.

We're just observing we're not trying to change anything.

We're the curious witness.

As we're sending the awareness up the legs to the shins the calves the knees the thighs the hip area lower back the belly the entire backside as it rests on the surface the chest and the heart shoulders upper arms forearms hands and fingers the neck the back of the head and the face all these tiny muscles in the face slowly relaxing and we move now to the emotional plane let's explore what we're feeling right now again be the curious observer don't try to alter or change anything right now be gentle on yourself no judging and our thoughts what are we thinking right now are we thinking right now just notice as the thoughts might come and they go now we try to hold these three planes at the same time the physical the emotional and the thoughts I invite you to now send your awareness to your breath how are we breathing how does it feel to breathe what's the temperature like what happens to us when we breathe what muscles are we using and now we're slowly moving into round number one as we begin to explore this double inhalation deep down into the belly continuing up to the chest and a double inhale passively letting go out through the mouth so this first round we're warming up being gentle feeling out the breathing muscles the big diaphragm sitting just down by the lowest part of the ribcage like a parachute it goes down each time we inhale and moves up in the exhale if you're not doing deep breathing daily just like any other muscle it becomes weak so see this as a little bit of a workout we also have the muscles that sits in between the ribs the intercostal muscles which help expand the ribcage see if you can relax in your body only working with the breathing muscles so release any tensions that you might hold in your hands or neck or face allowing the air to just flow freely as we breathe in new energy and release the things we don't need to hold on to anymore circular breathing we're almost halfway there as I said before welcome anything that might arise go at it with curiosity and a sense of exploration also don't force be in that middle ground where we work out but we don't push it too hard great job deep breathing down into the belly in through the nose continue up to the chest filling up the lungs completely and exhale through the mouth passively with a sigh of relief never stopping always breathing one and a half minute to go allowing airsular breathing you you And in three two one take a very deep inhalation Holding on the top Try to stay relaxed you you In three two one we let go you breathe out and we stop where it naturally lands and we hold it there with empty lungs you you you you in three two one we inhale again fully and hold at the top you you and let go That was round number one beautiful work Let the body breathe for a few before we head into round number two which is slightly shorter than the last one so when you feel ready start breathing again deeply down into the belly in through the nose filling up the chest as well opening the mouth letting go with a sigh of relief inhaling again and continue like that the breathing muscles are now a little bit warmed up so you might experience that it's a bit easier now to breathe so find your own tempo the pace that's best for you right now but whatever pace you have try to really expand the rib cage filling up the lungs first the belly then the rib cage we're filling up with new energy letting go of the things we don't need anymore we release a lot of toxins and things we don't need to hold on to through the breath halfway there you're doing great if you find it difficult to breathe in through the nose you can of course always go to the mouth deep double inhale out with a sigh of relief 30 more seconds and in 3,

2,

1 we fill up the lungs and we hold on the top hold your breath with filled lungs but try at the same time to stay relaxed in your body not tensing up if your mind wanders try to find a focal point perhaps in between your eyebrows in 3,

2,

1 we let go of the breath and we stop where it naturally lands and we hold it there and we let go of the breath and in 3,

2,

1 filling up again from the bottom holding on the top great job great job,

We let go we take a few recovery breaths and we slowly move into round number 3 this one even shorter than the last one as we connect again with that double inhalation filling up the cup from way down in the belly all the way up to the collar bones and letting go with a sigh of relief find your pace and intensity you're doing great keep on breathing one minute to go we are recharging our body with new energy with each inhalation and in 3,

2,

1 filling up holding on the top we let go of the breath in 3,

2,

1 letting go and stopping where it naturally lands holding the breath with empty lungs and in 3,

2,

1 we let go of the breath and in 3,

2,

1 taking a deep breath in holding on the top we let go of the breath in 3,

2,

1 letting go beautiful,

Well done let the body breathe for a few times before we head into the last round,

Number 4,

The shortest one so when you feel ready for the last time connect to that double inhalation into the belly,

Then to the chest letting go out through the mouth with a sigh of relief perhaps you want to increase the speed,

Play around with the intensity this last round do what feels best for you just keep on breathing you are doing great in 3,

2,

1 we fill up with a deep inhalation holding on the top we let go of the breath in in 3,

2,

1 letting go,

Stopping where it naturally lands holding the breath for the last time with empty lungs in 3,

2,

1 in 3,

2,

1 filling up,

Holding on the top I invite you to hold your breath for as long as you'd like and once you've let go,

Just stay in that space,

That state you've created for yourself for up to 5 to 10 minutes you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you can leave,

Let go of all control and wait for further guidance you you you beautiful you slowly slowly come back to the room back to the body without rush perhaps we start with by moving our fingers moving our feet stretching and this is a great moment to thank yourself send yourself some love and gratitude to your body and also to yourself for putting in the work thank you

Reviews

I had a wonderful, emote experience! Thank you for your guidance 🌷

Great - I have asthma so fine the holds too long but it feels rejuvenating 😊

I’ve never done breathwork besides mindful breathing and 4-7-8 relaxation breaths, so this was new and stretched me. Some the head symptoms I’ve been experiencing eased and I feel more relaxed, grounded, and clear-minded. As a beginner I couldn’t hold the breaths as long, but I look forward to practicing this again. Thank you so much for your teaching and excellent guidance.

Wow, incredible, hard for me to startup. Felt very light headed, enjoyed the experience. Namaste Your voice is very clear.

Thank you 🙏 so much 💖
I greatly enjoy breathing meditations. I followed your guidance at bedtime and had a fantastic nights sleep 😴. The overall calming quality of your voice and words are perfect. 💗💗💗💗

Very powerful practice
Thank you Emil!

I like the holistic approach, great intro and outro as well. I feel guided an supported but never pushed. Perfect balance. Thank you 🌞