Hi there,
So nice to practice with you today.
During this practice I will guide you in a powerful breathwork exercise.
Breathwork really helped me feel home and safe in my body again.
And it helps me to reduce stress,
Anxiety and to live more in the moment.
The breath reminds me to let go of my mind and to breathe myself into the moment again.
This breathing exercise will help you let go of stress or tension in your body,
Or it will help you feel more safe,
Feel more grounded.
This breathing exercise is named the physiological sigh.
There's a lot of information and research about this exercise,
So I recommend you to read them.
But for now we're just going to do the practice.
So find a comfortable position,
You can choose to sit on a chair with your feet on the earth,
Or you can choose to sit on a meditation pillow.
But this exercise we are going to do sitting.
But if you feel you have a lot of tension in your body,
Or you have problems with breathing into your belly,
I recommend you to lay down.
And then close your eyes.
First become aware of your natural breath.
Follow each in-breath,
And follow each out-breath,
Without changing a thing.
It really helps us to become aware of our natural breath.
So maybe your breath is high in the chest at this moment,
Or you feel a lot of tension around your chest and your upper back.
Or maybe your breath is already lower in the belly.
Becoming aware of each in-breath and each out-breath.
And invite your body to become soft.
Letting go of any tension in your hips,
In your pelvis.
Sink a little bit deeper into the earth beneath you.
And we're going to breathe two times in through the nose,
And one time out through the mouth,
With a deep sigh.
And during this practice I invite you to place a hand above your lower belly,
And a hand above your chest.
The first inhale will be active.
The second will be a breath on top of the deep inhale.
And the exhale will be long and relaxed.
So it sounds like this.
In a bit I'm going to guide you in this practice.
You can just follow my breath.
And after a few of these breathing exercises,
I'm going to invite you to breathe very deeply in,
And you're going to hold your breath for 10 seconds.
During this breath hold,
It's important to really relax your body.
So it's important your body is not in a squeezing mode while holding the breath.
So really relax your body while holding your breath.
After those 10 seconds,
We're going to breathe fully out,
Emptying our lungs.
And then we're going to hold the breath again for 30 seconds.
And again,
You're going to release and let go of any tension.
So you're not going to squeeze your body,
But really surrender into this breath hold.
After these 30 seconds,
I invite you to breathe in again,
Holding your breath again for 10 seconds.
And after those 10 seconds,
We're going to breathe out and then just return to your natural breath.
We're going to do this for three rounds.
You can just follow my breath and I will guide you all the way until the end.
If you feel you want to lay down,
Just lay down,
But you can also do this exercise seated.
So we're going to start with a deep inhale through the nose and a long exhale through the mouth.
And now take a deep inhale through the nose,
Holding it for 10 seconds.
Three,
Two,
One,
Breathe out.
And then hold your breath again.
We're going to hold our breath for 30 seconds.
And remind yourself of relaxing in this breath hold.
So if you squeeze your body,
Just relax it now.
You're doing great.
You're almost there.
Recover your breath in 5,
4,
3,
2,
1.
Breathe fully in.
And holding it again,
10 seconds.
3,
2,
1 and let it go.
Great job.
Now return to your natural breath for a few moments,
Preparing ourselves for the next round.
When you're ready,
We're going to start.
But first,
Empty your lungs.
And now breathe in.
And now take a deep inhale through the nose,
Holding it for 10 seconds.
Three,
Two,
One,
Breathe out.
And then hold your breath again.
We're going to hold our breath for 30 seconds.
And remind yourself of relaxing in this breath hold.
So if you squeeze your body,
Just relax it now.
You're doing great.
You're almost there.
Recover your breath in 5,
4,
3,
2,
1.
Breathe fully in.
And holding it again,
10 seconds.
Three,
Two,
One,
And let it go.
Great job.
Now return to your natural breath for a few moments,
Preparing ourselves for the next round.
When you're ready,
We're going to start.
But first,
Empty your lungs.
And now breathe in.
And now take a deep inhale through the nose,
Holding it for 10 seconds.
Three,
Two,
One,
Breathe out.
And then hold your breath again.
We're going to hold our breath for 30 seconds.
And remind yourself of relaxing in this breath hold.
So if you squeeze your body,
Just relax it now.
You're doing great.
You're almost there.
Recover your breath in 5,
4,
3,
2,
1.
Breathe fully in.
And holding it again,
10 seconds.
Three,
Two,
One,
And let it go.
Now return to your natural breath again.
Just feeling your body in this moment.
You don't need to do anything now at this moment.
Just taking the time to feel.
Just sit here,
Meditate,
Letting your body find its natural breath again.
And just find yourself in this stillness.
And now very gently wiggle your fingers and your toes.
Maybe you want to stretch your body,
Creating more space again.
Taking all the time you need.
I will leave you now.
But thank you so much for practicing with me.
I hope to see you another day.
Much love.
