Good morning,
Everyone.
Let's come into a comfortable seat.
We'll be doing breath work today,
So come to an upright seat,
A place where your spine can be long,
Your shoulders can relax,
And your eyes can close.
Let's take a moment to get grounded,
Just by connecting with the breath,
Noticing your inhales flowing into your nose,
Down into your lungs,
And then traveling back out your nose,
Deflating the lungs.
Just a moment to actually arrive here.
For the first breath work technique that we'll be doing,
We're going to inhale in through the nose,
Take a second additional inhale,
Hold the breath,
And then release.
So let's try this together.
So I'll take a deep breath in through the nose,
Another little sip of air,
And hold the breath.
Keep the shoulders and the physical body relaxed,
And then you can release it out your mouth.
Do it a couple more times,
Big breath in,
Another breath in,
Hold the breath,
Let it go,
Inhale,
Another inhale,
Hold the breath,
Release.
Do it one more time,
Inhale,
Inhale,
Hold the breath,
Let it go.
Return to a natural breathing process.
Now that we've come back to a steady baseline,
Let's move into our next breath work practice.
We're going to do Kapalabhati,
Which is a skull shining breath.
It's very energizing,
And what it entails is a forceful exhale out the nose,
And a very passive inhale in.
Your focus is on that forceful exhale out the nose.
As you exhale,
The belly button snaps back towards the spine.
You're pumping your navel as you're breathing.
We'll do three rounds.
You can go at your own pace.
It is most important to focus on the form as opposed to the speed at which you're breathing.
Your pace might be quicker than mine,
It might be slower,
But focus on that form of the belly button snapping back towards the spine.
Let's try it.
Let's take a breath in,
A breath out.
Now breathe in just halfway,
And begin.
Full exhale out,
Release every ounce of air.
Now take a really deep breath in through the nose,
And hold the breath.
Exhale it out.
All right,
We'll take an in-between breath,
Breathe in,
Noticing sensations in your body.
Breathe out.
Breathe in just halfway,
And start round two.
Full exhale out,
Breathe out all of the air.
Feel as deep as breath in.
Hold the breath,
Relax the body.
Feel your energy rising up.
Let it go.
In-between breath,
Breathe in,
Breathe out.
Breathe in halfway.
Round three,
Let's do it.
Release all of your air.
Big breath in,
And hold one more breath,
Retention.
Release.
Let's return to a natural breath,
No longer restricting the breath in any way,
Just allowing it to flow in and out on its own.
Start to soak in the after effects of the breath work.
Now you probably understand why it's called a skull shining breath.
You can feel that sensation all around the crown of your head.
You can breathe here for as long as you'd like.
Namaste.
