Good morning and welcome to your breath work practice.
My name is Luke,
The Breath Architect.
This morning,
We'll bring your system into balance and focus with Alternate Nostril Boxing Breathing.
And we'll end with a short energizing breathwork session after to awaken your system.
Alternate Nostril Breathing is a simple way to create rhythm between your body,
Breath and mind.
By breathing slowly through one nostril at a time,
You balance your nervous system your right and left brain activity,
Bringing you into clearer presence.
So as we begin,
Settle into a comfortable seat,
Spine upright but relaxed.
Shoulders soft,
Hands resting gently on your lap.
And just breathe.
Observe.
There is nothing to force you.
Just be aware of your breath.
Now let's take a gentle breath in through the nose and release with a soft sigh.
Releasing any stored tension.
One more now.
Inhale through your nose and release with a sigh.
Letting it all go.
Letting your body arrive.
Letting your mind settle.
First raise your right hand and rest your index and middle finger on your forehead.
Let your thumb sit on your right nostril and your ring finger on the left nostril.
You are now going to close the right nostril and inhale through the left nostril for 1,
2,
3,
4.
Close the left nostril and hold.
Exhale through the right nostril and hold 2,
3,
4.
Inhale through the right.
Home.
Exhale through the left whole,
Two,
Three,
Four,
Into the level.
Closing home.
Linda Rye,
And out.
Of course.
Injured or right?
Close and whole.
Release lift and out.
Hole at the bottom.
In that.
Outright.
In writing.
Out left.
Final one now.
In the.
.
.
Outright.
In right.
Out there.
Then slowly release your hand into normal breathing.
Now we will shift into some activation breathing.
Not forceful,
Not intense.
Just enough to wake up your system.
For this one,
We're going to be breathing in and out of your mouth.
During this practice,
You may feel tingly sensations,
Maybe a little lightheadedness.
All part of the activation process.
And if at any point it gets too intense,
You can shift into inhaling through your nose and out of your mouth.
Now.
Place one hand on your lower belly and the other on your chest.
And inhale through your mouth with relaxed lips.
Feel the rise of your lower belly,
Then chest.
Release out.
Belly,
Chest,
Rise.
Let it go.
No pause between the inhale and exhale.
Keep following this cycle.
You can follow the sound of the breather or go at your own pace.
Take a full breath in and an effortless breath out.
Clean and clear.
Keep going.
If you like,
You can place your hands down on your lap while continuing to feel the expansion of your lower belly and chest.
If at any point you feel it's too much,
Shift the breathing in through your nose and out through your mouth.
And in a short moment,
We're gonna go for a breath hold for 60 seconds.
In 5,
4,
3,
2,
1.
Take a full breath in and hold it in with a full lunge.
And just be here now.
We're gonna go for 60 seconds.
Feeling this present moment.
Just be here now.
Your body and mind coming alive.
5,
4,
3,
2,
1 and release Let your breathing return to normal.
In and out through your nose.
With your eyes closed,
Gently widen your awareness outwards.
Notice the sounds around you.
Soft,
Distant,
Feel the air on your skin,
The weight of your hands,
The gentle movement of your breath.
Just be open.
Now while you're here,
Set your intention of how you would like this day to unfold.
Feeling grateful for all that you have in your life right now.
Let your breath gently expand this feeling.
The music will continue to play for a few moments.
Use this space to lock in your intentions.
And have a beautiful day.
