Chill Out & Zone In 2: Deep Breath Focus

Fine tune an extremely deep focus on your breath through the exploration of different elements of breathing. In this meditation, we focus on proper belly breathing and your personal rhythm, elements key to our Free the Fire Power Meditations. Enjoy.

Transcript

Welcome to the second installment of the Free the Fire fundamentals.

Today we are going to tackle what it really means to breathe properly.

With so many poor breathing tendencies that we have due to being on our cell phones,

Having poor posture and breathing with our chest,

We are going to really dial in breathing properly.

We are also going to fine tune what it means to breathe at the proper speed.

You will find through exploring different speeds in this meditation that it will be very easy for you to focus and very easy for you to find the proper breath for you.

So we will go ahead and begin.

We are going to skip the body warm up today.

I encourage you if you want to,

Go ahead and do that on your own.

Just do some sun salutations,

Stretch those hips,

Get your breath warmed up a little bit with your body.

But we are going to skip it today.

So we are going to jump right into our breath warm up with some breath holds.

So if you would,

Get your space set up nicely.

Maybe have some water or tea nearby.

I am currently sitting on a little meditation cushion to kind of elevate my hips.

And we will make sure that our back is straight and our head is upright,

Maximizing the blood flow to our brain,

Maximizing a nice deep breath down in our belly.

So I invite you to take a few deep breaths,

Nice and big deep breaths,

In through your nose and out through your mouth.

And really what we want to do by breathing in through our nose and breathing out through our mouth is connect.

Breathing in through our nose and relaxing that diaphragm.

And as we breathe out through our mouth,

I would like you to squeeze that diaphragm.

Use your abdominals,

Use your diaphragm and kind of force gently that exhale out.

And this is really going to connect what it means to breathe with your belly.

So we are going to inhale through our nose and exhale through our mouth through this whole meditation.

And we will begin first with a nice big deep inhale through our nose.

And at the top of your breath when your lungs are filled,

Hold it.

Just hold this breath with your lungs nice and filled.

You'll feel a little bit of tension in the chest,

In the diaphragm.

That's perfect.

And we can exhale and relax.

Squeezing out our breath and exhaling through our mouth.

And take a breath to catch up.

We are going to breathe a little bit deeper now.

Taking a nice big deep breath in.

And holding at the top.

Again holding the breath with your lungs nice and filled.

And as you hold,

Try and gently relax that diaphragm down in your belly a little bit.

Let it loose,

Let it come out just a touch.

And again we can exhale that breath through our mouth and relax.

Taking a breath to catch up.

And again nice big deep breath through our nose.

And hold that breath at the top.

And as you hold,

I want you to challenge that tension down in your diaphragm a little more.

Relax that diaphragm out,

But give it a gentle push outwards as well.

Just push your belly outwards,

Force it and you'll feel that tension down there.

We're getting a nice stretch of the diaphragm here.

And we can exhale and relax again.

Take a breath.

And again breathing a nice big deep breath in through your nose.

And hold at the top.

And I invite you to now challenge it a little bit more.

Push that belly out and as we do this you can roll your head around from side to side.

And feel that tension in different areas.

Maybe your chest,

Maybe your shoulders,

Maybe your neck.

Definitely down in the diaphragm as you push out.

And we can exhale and relax through our mouth.

Taking a breath to catch up.

And again breathing in through your nose.

Nice big deep breath.

Holding at the top.

And this time I invite you to push the belly out as we hold.

And maybe even lean back nice and gently and feel that tension.

The tension starting at your diaphragm and traveling all the way up through your chest into your neck.

As you lean back,

Maybe place your hands behind you.

And feel that tension.

Stretch all of those muscles that are tight in our respiratory system.

And we can come back forward and relax.

And exhale through that mouth.

And last one,

Making it nice and deep as we inhale through our nose.

And hold at the top.

And again leaning back,

Placing your hands behind you,

Pushing that diaphragm out.

Getting a nice stretch.

Feeling free to move around as you wish.

Feeling the tension in different areas.

And finally we can come forward,

Exhale through our mouths and relax.

And now as we continue to breathe in through our nose and out through our mouth.

You may feel that it is easier to breathe with your belly.

And as you breathe in through your nose and your belly comes out.

And as you exhale through your mouth and your belly comes in.

We can really dial in that belly breathing.

Like a pendulum that's swinging back and forth,

Focus on your belly.

As you breathe in through your nose,

It's going to swing out gently in front of you.

And as you exhale through your mouth,

It's going to swing back in towards your spine.

All of your intense focus at this moment is in on your diaphragm.

On your belly.

Really focusing what it means to relax that belly as we inhale through our nose.

And to squeeze that belly as we exhale through our mouths.

Breathing in.

And breathing out.

Very simple.

Nothing cosmic here.

Just breathing in,

Focusing on that diaphragm as you relax it.

And exhaling through your mouth as you squeeze those abs and that diaphragm in.

Gently visualizing that pendulum swinging.

Swinging out.

And swinging in.

Breathing in.

And breathing out.

In through your nose.

And out through your mouth.

Very easy.

And very simple.

And at this point,

We have built a nice layer of focus.

Forgetting about the world around us,

Our problems and worries.

And we will continue this deep focus on our breath.

As we explore the tempo of our breath.

The speed.

And as you continue to breathe in through your nose and out through your mouth.

I invite you to speed up your breath just ever so slightly.

Continuing to breathe in through your nose and exhaling out through your mouth.

But speeding it up a little bit as if you were on a brisk walk.

Still breathing very calmly and very gently.

But breathing in through your nose and exhaling through your mouth faster.

And I want you to explore what it feels like to breathe at this increased tempo.

Do you feel excited?

Do you feel rushed?

Do you feel numb?

Try and focus in on what the differences are between breathing at this pace.

Good or bad,

We continue to breathe quickly.

Breathing in through our nose and exhaling forcefully out of our mouth.

Try and fall into that rhythm.

Like a beating drum.

Or like that pendulum swinging.

Inhaling through your nose and exhaling through your mouth.

Breathing in and breathing out.

In and out.

In and out.

Breathing in and breathing out.

Maintaining this rhythm a little bit longer.

Breathing in and out.

And in and out.

Inhaling through your nose and exhaling through your mouth forcefully.

Still using that diaphragm and those abs.

Finding that rhythm,

Swinging the pendulum.

And now I invite you to slow it down again.

And come back to a normal breathing pace.

Breathing in through our nose and exhaling through our mouth.

And now through your own exploration,

I want you to find where you feel the most focused.

What pace can you hold the most intense focus on your breath?

Maybe it's a very slow and deep breath as you breathe in through your nose and exhale through your mouth.

Or maybe it is a slightly shallow and quick breath as you breathe in through your nose and exhale through your mouth.

Challenge yourself in finding this speed,

This ideal speed.

And hone in on it.

Fine tune it.

Find where your rhythm lies.

Breathing in through your nose as you relax that diaphragm.

And exhaling through your mouth as you squeeze that diaphragm in towards your spine.

Breathing in and breathing out.

Breathing in and breathing out.

Still honing in on that ideal speed and that ideal depth.

Trying to hover around it with an intense and deep focus.

And at this point you may feel your back,

Knees,

Hips,

Neck,

Or chest start to feel tense as you ache.

And at this point I invite you to take a little body break.

In maintaining focus I want you to lean back,

Open up your legs,

Maybe move around a little bit.

But as you move your body,

Point your focus to releasing all the tension in those muscles and those joints.

We are not losing any focus at this point.

We are just pointing our focus like a flashlight towards different objects of our meditation.

At this point relaxing those muscles,

Relaxing those joints,

And continuing to breathe rhythmically.

As you breathe in through your nose and you exhale through your mouth.

Maybe take a drink of water,

Maybe even stand up and do a few sun salutations.

But remaining focused and continuing to breathe in through your nose and out through your mouth rhythmically.

And if you are ready to sit back down and finish the meditation,

I invite you to get back into position.

With your hips open,

Your back straight and your head upright.

And we can continue and finish up our meditation.

And now as we focus in on our breath,

Breathing in through our nose and exhaling through our mouth.

Relaxing that diaphragm and squeezing that diaphragm.

And really fine tuning that tempo and that depth of our breath.

I invite you to guide yourself for the last few minutes.

Say in your own mind,

In through your nose and out through your mouth.

Or the pendulum swings out and the pendulum swings in.

And you can focus in on one of the elements of our meditation on your own.

As you practice your basic mindfulness.

And if you lose focus at any point in time in the next few minutes.

Just come back to center and guide yourself back into the meditation.

Saying in your own mind,

Breathe in through your nose and out through your mouth.

And if your focus at any point starts to weaken,

Come back to center.

Calmly guide yourself by saying breathe in through your nose and breathe out through your mouth in your own mind.

And continue honing in with a deep focus on one of the elements of our meditation.

Imagine that … Breathing in through your nose,

And breathing out through your mouth.

Breathing as we relax that diaphragm,

And exhaling as we squeeze that diaphragm in.

And as we close up the meditation,

We can review the basic concepts of today.

We first started with an optional body warm up,

Jumping right into the breath warm up as we did some breath holds,

And really opened up all of those muscles that we use in our respiratory system.

And then diving into inhaling and exhaling,

Really honing in on belly breathing.

And transitioning from there to honing in on the ideal tempo and the ideal depth of our breath to give us the deepest amount of focus.

Really exploring all of those elements of our meditation and creating a deep focus that we can carry through whatever activity we have next.

I hope you enjoyed this meditation.

I invite you to check out any of our other meditations and checking us out on Instagram at FreeTheFireMed and Insight Timer as well,

Checking out our other meditations.

This was our fundamental type.

We also have a very intense rhythmic breathing type that we use to really excite our minds and deepen our focus to places that we've never been.

I hope that you have enjoyed your meditation.

Cheers.

Reviews

Excellent! I suffer from respiratory problems and this was a great help at opening up my breathing range and also focusing on my breath is a lot easier now. Loved it!

this was an intense-changing-mental experience.

Loved this! Thank you ✨

Enjoyed this very much, thank you! Great experience.