Good morning,
And welcome to your breathwork practice.
My name is Luke,
The Breath Architect,
And today we'll explore how your breath can help balance your nervous system,
Rebuild your natural rhythm,
And enhance deep rest later tonight.
Before we begin,
Take a moment to settle into a comfortable upright position,
Feet grounded,
Flat,
Spine long,
Shoulders relaxed.
This morning's session uses two rounds of breathing designed to gently elevate your energy while also supporting better sleep later in the night.
Think of it as setting the foundation,
Clearing the system,
And preparing your body for a smoother night-time drop into recovery.
Round 1 is a simple restorative breath,
Steady inhalations through the nose,
Relaxed exhalations through the mouth.
Round 2 is a forceful exhale pattern through the nose,
Called Kapalabhati,
Where the emphasis is on sharp,
Rhythmic out-breaths with minimal effort on the inhales,
Moving at a speed that feels manageable for you,
Never forcing,
Always listening to your body.
Let's begin by inhaling deeply through your nose,
Taking the deepest and fullest breath yet,
Hold it at the top for 1,
2.
Exhale through the mouth with a nice,
Fully in,
Inflating your lower belly,
Your mid-chest,
Your upper chest,
And releasing,
Fully in,
No,
Surrendering.
We're now going to go at a breath rate of 4 seconds in and 6 seconds out,
With no pause between the inhale and exhale.
Let's begin by inhaling deeply through your nose,
In 2,
3,
4,
And out 5,
4,
3,
2,
1,
And in 2,
3,
4,
And out 5,
4,
3,
2,
1,
In again,
And out.
We can follow the sound of the breathpacer in the background,
And in,
And out,
Keeping a consistent rhythm,
Light,
Open,
Full breath in,
And a nice,
Soft exhale out,
And in,
And out,
Keep going,
You're doing well,
Soft exhale out,
We're almost there now,
15 more seconds,
In 10,
9,
8,
7,
6,
5,
4,
3,
2,
And take a deep breath in,
And hold it for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
And release.
Slowly but surely coming back to your natural breathing rhythm.
Now we're going to move into Kapalabhati,
Activating your body and mind.
You're going to start with one smooth inhale through the nose,
Breathing all the way in,
And a long,
Soft exhale through the nose.
To begin,
Take a gentle inhale through the nose,
And from here,
Create a short,
Sharp exhale out of the nose by snapping the belly inwards.
You can keep following the sound of the breather,
Going faster or slower at your own pace.
Think of each breath as a quick pump from your center.
Exhale with a firm pull of your belly inwards,
Activating from your diaphragm,
Your lower belly.
Generating force from your midsection,
And letting the inhale just happen as a recoil.
Energy rising,
And the mind becoming more alert.
Keep going,
You're doing well.
Last few breaths now,
And in 5,
4,
3,
2,
1.
Take one full inhale,
Filling your belly and your chest up.
Then soften into a long,
Complete exhale to empty the lungs and hold it there.
Feel the quiet that arrives in this breath hold.
Notice the stillness,
Holding it there for just a little bit longer.
And in 5,
4,
3,
2,
1.
Take a full inhale,
And hold it ever so gently,
Feeling the expansion,
And release.
Slowly coming back to your natural breathing rhythm,
And just simply notice how you feel.
Now let's take one final full inhale,
And an easy exhale out.
Start to introduce light movements in your fingers,
Maybe your shoulders,
Maybe your neck.
And when you're ready,
Slowly open your eyes.
You did amazing today.
I wish you a beautiful morning ahead.
The music will continue for a few moments.
Use this space to lock in your intentions.
Write down what matters,
What you're choosing,
And how you want to show up.
And when you're ready,
Take off your headphones and begin your day.
