Welcome to this short daily guided breathwork practice.
My name is Jake Kokott and I'll be guiding you through this one today.
Really what my focus is here,
My mission,
Is to help build a world that is filled with strong and connected masculine leaders that make the feminine and the child feel safe,
Protected,
Provided for,
And led.
And when I begin to break that down,
There's a component of strong masculine leadership that that needs to acknowledge the role our nervous system plays and its capacity to house an immense amount of energy.
And maybe that looks like stressful situations at work or with our health or maybe it's holding the full and radiant expression of the feminine in our partner.
Or perhaps it's being able to cultivate the patience or the focus or the compassion with children when they're in their playful or childish manners that don't necessarily always make sense.
But there's always this opportunity for us as leaders,
As men,
As strong and embodied masculine leaders,
To cultivate a deeper sense and a deeper bandwidth and capacity within our nervous system.
And so really that's what this that's what this practice here today is for.
It's to help men like yourself step deeper into this role of masculine leadership by regulating your nervous system,
By taking this moment here,
Time spent with yourself to cultivate a relationship with something bigger than you,
With that source that keeps your heart beating and your lungs breathing when you're sleeping.
To develop that relationship one step further by spending a few minutes today and to cultivate a deeper sense of understanding with yourself,
A deeper level of embodiment,
Trusting and understanding of your emotions,
A relationship with your body and all of the different ways it communicates through you,
Through symptoms,
Through noises,
Through smells,
Through sensations and urges and desires.
All of that comes coursing through our body.
And so this moment for you here is to really just tap into that,
That guidance,
That wisdom,
The intelligence of your body so that you can lead from this place of trusting that you are being led,
That you have access to an immense amount of intelligence and wisdom beyond your conscious rational mind.
And this is one of the components that helps strong and connected masculine leaders to be as powerful as they are in our world.
It's this relationship to themselves,
This relationship to something bigger themselves and to their daily practice of training their nervous system to be able to house the capacity of their vision,
Of their mission,
Of their purpose in this world.
And so what we're gonna do today is just a quick one.
A quick training,
Quick breathwork exercise to ground us into the present moment,
To ground us back into our body,
To train our focus,
To train our capacity to regulate so that we can show up as leaders,
So that we can show up as our most vibrant and impactful selves.
And so here we go.
It's gonna be simple,
Simple,
It's gonna be quick.
What we're gonna do is a three-part breath.
I'm gonna breathe into the belly,
Into the chest,
And then letting it go.
And so that's gonna be in through the in through the mouth,
Into the belly,
Into the chest,
And then letting that fall.
And it's gonna become a circular wave-like motion.
Belly,
Chest,
Drop.
Belly,
Chest,
Drop.
I'm gonna do this for a minute.
We're gonna hold at the bottom,
We're gonna hold at the top,
And then we're gonna tap into a 2x breath which is going to be doubling the length of the exhale.
So we'll inhale for 5,
We will exhale for 10.
And with every time that we lengthen the exhale,
We're signaling to our nervous system that we've got this chance to slow down,
To regulate.
Our vagus nerve is just thanking us for this moment to unwind our chronically stressed nervous system.
As high impact men,
As high influence men,
High leadership men,
The pressure to always do more,
To be better,
To show up in a more loving or kind or compassionate way,
To be able to have greater impact in our world,
Is this underlying theme of stress and tightness that lives in our body because we know we're being called to greatness.
We're being called to do something to positively impact this world,
This experience that we get to have.
And so this is going to be a chance for our body to thank us for slowing down a little bit.
And so here we go,
Invitation to find either a seated position,
Sitting upright with your back supported and your head free,
Or be lying down on your back,
Whichever is more comfortable,
Whichever you're more confident in.
What I'll have you do now is just bring your awareness to your breath without changing it.
Just noticing what's going on.
Is it slow,
Deep,
Full breaths?
Are they a little bit more rapid?
Is it choppy?
Or is it smooth?
Is it landing down in your belly?
Or is it sitting up in your chest?
Just watching as best you can without actually changing it or controlling it in any way.
How are you feeling?
Find two words now to check in with your body.
Two words to best describe your current state of being how you're feeling right now as you show up today.
This is an opportunity to cultivate some emotional literacy,
Some emotional intelligence check in the body find an interesting word to describe how you're feeling.
And now here we go together.
We're going to begin to lengthen the inhale.
Lengthen the exhale.
And meet together at the bottom of this exhale.
Here we go.
We're going to transition into the rapid breathing.
Follow my counts.
One more inhale.
And one more exhale all the way becoming empty drawing your navel in towards your spine.
And together inhaling now in out in out in out in out in out in out.
Here we go picking up the pace.
Inhale.
Exhale.
In.
Out.
In.
Out.
In.
Out.
Keeping this pace on your own.
Making sure to get a deep expansive inhale.
Play full out with me here all the way into the ribs into the chest expand open on the inhale.
Exhale,
Letting it fall using an audible exhale a sigh a moan a grint to let that fall out of your body.
Keeping that pace in out in out in out become comfortable with the sounds with the movement of energy in your body.
Here we go.
30 more seconds in.
Out.
In.
Out.
In.
Out.
In.
Out.
Push it five more seconds.
Here we go.
321 exhaling all the way out for a hold at the bottom.
Here we go becoming empty.
Letting it all the way go and close.
Hold at the bottom.
Sit in this stillness and notice everything that's going on in your body.
Notice the energy that's surging through your hands and your feet and your chest.
Notice this is the power that lies within you to lead to show up.
You can hold this you can house this.
This is what you're capable of housing.
Sit in this stillness.
Be present with it.
Keep holding for a couple seconds.
You've got this five more seconds and we're taking a big deep inhale to hold at the top.
Here we go 321 inhaling in and hold at the top.
Noticing the difference in the surge of energy keeping your focus your awareness internal.
Be with your body be present.
And together releasing this breath in 321 big audible exhale sigh.
Taking two recovery breaths switching over to nasal breathing now in through the nose.
Out through the mouth.
At the bottom exhaling all the way out becoming empty and inhaling together now for five inhale 5321 exhale 10 one inhale five exhale 10 help the mouth long slow controlled exhale.
Inhale five in through the nose become full.
Exhale 10 through the mouth.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
With each exhale relaxing the body deeper and deeper.
Inhale five through the nose.
Exhale 10 through the mouth.
Inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Deeper with each exhale feeling your nervous system relax regularly.
Inhale.
Exhale.
Inhale.
Exhale.
Last one big inhale.
And letting it go.
Releasing control of the breath.
Letting it fall to the wayside trusting there's a part of you that will continue to breathe for you.
As you allow your mind to wander into your body and notice everything that's coming up.
All of the sensations.
Feelings in the body behind the eyes and the chest the hips the shoulders the chest the hands.
Staying connected to the body and noticing what's present.
I'm going to give you 30 seconds now just to hang out here and witness all that's going on internally.
Inviting you now to find two words to describe how you're feeling now in your body.
Safety of your own mind.
Completing this check in.
Placing a hand over your heart.
Holding it here for a moment.
Finding a sense of gratitude for yourself taking this time.
Cultivate and strengthen your masculine core your sense of focus your grounded energy.
Your self-trust.
Thanking your body.
All that it takes you through in a day.
For all that it's been through.
And for the constant wisdom and intelligence that it delivers and communicates to you on a daily basis.
Thank you.
Thank you for showing up today for yourself for joining me in this practice.
I feel blessed and honored to have this opportunity to spend this with you to be with other men who are working towards becoming strong and connected masculine leaders in their world.
Powerful brother powerful.
Begin to rub your fingers together.
And feel the energy.
Feel the energy of your body.
Feel the energy of your body.
Begin to rub your fingers together.
Wiggle your toes.
Maybe roll your shoulders.
Find your way back into this space opening up your eyes.
Thank you again.
Thank yourself.
God have a beautiful day or a beautiful evening.
Whatever is coming up.
Much love.
