Hello,
This is Jax,
Your habits coach and stress-releasing yoga teacher,
And I'm so excited for today's session We are doing a dopamine detox breath work realigning the mind and the breath.
So during this breath work session It's really here to support your dopamine detox journey.
It's gonna help you feel centered Relaxed so go ahead find a comfortable seated position with your spine tall and your hands rusty on your laps you can sit on the floor a couch a chair just anywhere where your spine is supported and you're upright and Then take a moment to just do any movement.
Maybe you need a wiggle your head from side to side Maybe you want to do some shoulder shrugs take any little little movement.
You need get out any little wiggles anything that's gonna Make you feel a little bit more comfortable And then when you're ready gently close down your eyes and take two deep inhales through the nose Open mouth exhale side out again And just begin by observing your natural breath now,
So just notice the gentle flow of air in and out of your nostrils notice your belly and your ribcage expanding with every inhalation and Taking a moment at the beginning to really set the intention that for this time.
You're gonna let distractions Fall to the side and Fully immerse yourself in this present moment to really commit to being present for this particular moment in your day And let's start with our first breathing technique So we're gonna do box breathing and this is gonna help regulate your nervous system and create a sense of calm So we're gonna inhale for four Hold for four exhale for four and then hold for four creating a little box with our breath So take an exhale out the nose to prepare Inhale one two,
Three four hold one two,
Three four exhale four three two one hold four three two one inhale one two three four hold one two Three four exhale four three two one hold four three two one inhale hold exhale hold inhale hold exhale Hold and Then take two more rounds Continuing this rhythmic pattern of inhaling holding exhaling holding for four seconds Feel the steady and balanced flow of your breath So you can release and let that pattern go and we're gonna transition into a more relaxed breathing pattern so in a moment,
We're gonna inhale for a count of four and then a big audible exhale side out and this is just release any stagnant energy to release any tension and Really allowing this to be a symbol of the release of any distractions during this dopamine detox So take an exhale out the nose to prepare Inhale one two,
Three four open mouth exhale Again inhale one two,
Three four open mouth exhale Last time inhale one two,
Three four Open mouth exhale And now Moving on to ujjayi pranayama also known as ocean breath We'll do this in and out through the nose,
But on the inhales You'll slowly inhale through the nose and then as you exhale It's going to be a slight constriction in the back of the throat creating an ocean like sound So let's go ahead and do that together.
So take an exhale out the nose to prepare and then inhale exhale Inhale exhale Inhale exhale Inhale exhale Inhale exhale Two more inhale Exhale Inhale Exhale take a deep breath in and Then let it go and Then finally transitioning to a gentle straw breath So on the inhales we'll inhale through the nose and then on the exhales we'll exhale like we're blowing out air through a straw So go ahead and exhale wherever you're at to prepare and then inhale exhale inhale exhale Inhale exhale Inhale exhale Inhale exhale Two more inhale Exhale inhale Exhale take a deep breath in and Then exhale sigh it out And then just take a moment here in silence to observe the sensations in your body in the state of your mind Take one more cycle of breath here and then when you're ready start to add movement into the body gently open your eyes if they were closed and Allow yourself to carry this renewed sense of calm and focus with you as you move throughout your day and your dopamine detox and Use this breath work practice whenever you need to realign your mind and your breath Nurturing your well-being and supporting your detox process.
This is Jax and I'll see you next time
