Good morning.
My name is Heather Dean and I'm so happy and grateful to be with you this morning.
Thank you for being here.
So today I'm going to guide you through a nice breath work practice.
It's going to be uplifting and energizing to start your day feeling calm,
Clear and connected.
This breathwork practice is going to help us to raise our vibration,
Ready to start this new day.
As we do this practice,
You may notice sensations in the body like tingling or a lightness,
Or you may notice an elevated emotional state or just a deeper sense of presence and peace.
As with any energizing breath work,
I recommend that you lie down for this practice.
Or if you do want to do it sitting up because you're an experienced breathwork practitioner,
Then just make sure that you are somewhere really nice and comfortable and perfectly safe.
We're going to be doing three rounds of this breathwork practice today.
For each round,
We'll be taking 11 deep breaths in through the nose like this.
And exhaling gently through an open mouth like this.
On the 12th breath,
We'll breathe in through the mouth.
And then we'll be holding for around 8 to 10 seconds.
We'll be tensing all the muscles in the body and the face for a moment.
And then we'll release the squeeze and continue holding the breath for just another few seconds.
And then we'll release the breath out a little as if we're blowing through a straw like this.
But I'm going to guide you through step by step throughout the practice.
So you don't need to worry about remembering this.
I'll be right there with you.
We'll begin in just a moment.
So I invite you to just come into this moment.
Come into.
Presence and awareness.
If you'd like to,
You can gently Close your eyes.
And I invite you to just be open to allowing this experience to be whatever it needs to be for you today.
There's no need to force anything and no way this is supposed to go.
You cannot get this wrong.
So before we begin the practice,
Let's just take a nice.
Deep breath in together.
And sigh that out through the mouth.
That's wonderful.
We're going to begin in three,
Two,
One.
Breathing in through the nose.
And relaxing the breath out through the mouth.
In through the nose and out the mouth.
That's perfect.
You're doing this wonderfully.
Another deep breath in.
And out.
And in a moment,
We'll breathe in through the mouth and we'll hold the breath.
So deep breath in through the mouth,
Hold it and squeeze all the muscles in the body,
All the muscles in your face.
Continue holding the breath.
Release the squeeze.
And just be as you hold the breath.
For another few seconds.
We'll be releasing the breath in three,
Two,
One.
Breathe out through the mouth.
As if you're blowing through a straw.
That's perfect.
Deep breath in and relax it out.
We're going to begin round two in three,
Two,
One.
A nice deep breath in through the nose again.
And relaxing the breath out through the mouth.
Inhale through the nose.
Breathe out through the mouth.
And now breathe deeply in through the mouth and hold it.
Squeeze all the muscles.
Hold the squeeze.
Release the squeeze and continue holding the breath for just another few seconds.
Just be.
Releasing the breath in three two one release the breath through the mouth deep breath in and sigh it out.
And we'll begin our third and final round in three two one inhale through the nose Exhale through the mouth That's all you need to do.
Just another two breaths.
Now breathe in through the mouth.
Hold it.
Squeeze all the muscles,
All the muscles in your face,
Your arms,
Your legs.
Squeezing everything,
Release the squeeze and continue holding the breath.
Just enjoy holding the breath.
More release in three.
Too.
One,
Blowing the air out of the mouth.
Deep breath in and relax it out.
Thank you so much for practicing with me today.
I'd really love to know how you found that in the comments.
And I hope that you have a wonderful rest of your day.
I look forward to connecting with you again very soon.
Thank you again.
Namaste.
