All right,
Welcome to this breathwork session.
My name is Emil.
I will be guiding you through this entire session.
We're gonna practice Anulom Vilom Pranayam.
This is an old,
Ancient yogic breath technique with a bunch of health benefits.
So I invite you to sit upright.
You can be on a chair,
On your meditation pillow.
Just make it as comfortable as you can,
Sitting up straight with a proud posture without tensing anything.
And the way we're gonna do this is by placing our left hand on our left knee and we form our right hand into Vishnu Mudra.
You fold the index finger and the middle finger into your palm.
And we're gonna use the right thumb to block the right nostril and the ring finger on your left hand to block the left nostril,
Going back and forth.
We're gonna use a ratio of inhaling to four,
Holding to eight,
Exhaling to eight.
Breathing in on the left side,
Holding.
Breathing out on the right side.
Then breathing in on the right side,
Holding again.
Breathing out on the left side.
I will be guiding you through each breath.
So you can simply focus on your own breath,
On your own experience.
We're gonna do five minutes of this breath.
So when you're ready,
Coming into stillness,
Forming the hand into Vishnu Mudra.
And we exhale,
Blocking the right nostril with our thumb,
Breathing into the left.
In two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
And hold the breath.
Two,
Three,
Four,
Five,
Six,
Seven.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
And hold.
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Hold,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
And hold.
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In left,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out right,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
In right,
Two,
Three,
Four,
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Out left,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And relax,
Letting go of your mudra,
Your hand,
Allowing it to rest.
Simply experiencing whatever is alive,
Dwelling in this space for a moment,
Feeling and tuning into these subtle energies.
You can stay here for as long as you want,
Perhaps going straight into your meditation practice or simply being here.
Thank you for joining me in this session.
Have a blessed day.
