Welcome to your breathwork practice.
Thank you so much for taking time for some self-care,
Some self-regulation.
Go ahead and thank yourself right now for being present and creating this space.
We're going to begin right where you're at.
So whether you're seated on your chair or in your meditation nook,
On your couch,
You're perfect right where you're at.
We do want to create a nice tall spine for the energy to flow and move.
So we'll start with some spinal undulations here.
As you inhale,
You'll slide the shoulder blades down your back.
You'll arch your spine so that your chest opens and your chin lifts.
And then as you exhale,
You'll round the spine,
Belly button coming back and up,
Curling the chin in.
So you'll go like this,
Following the rhythm and cadence of your breath.
Inhale,
Opening,
Exhale,
Rounding and contracting.
Really sync up your movements and your breath.
As you inhale,
The tailbone really lifts and curls up away from the seat.
And then as you exhale,
The tailbone curls underneath you.
You might notice some areas in your spine that move more freely or a little more stuck.
Just let your awareness and your attention go to these places.
We'll continue for a few more breath rounds here.
Touching our spinal muscles,
Creating some space in between the vertebrae.
You might even get a few little pops or cracks.
And now we're gonna come to stillness.
Stand in with your center line.
Make any adjustments as we will be moving into Kapalabhati breath or breath of fire.
This is the activating and stimulating breath.
Your belly button will be pulling back rapidly to the spine on the exhale.
This is going to stimulate the vagus nerve,
Which ends right there at the belly button.
We'll be breathing like this for three minutes.
So try to hang in there if you need to take any breaks.
Make it brief and then go right back into the rhythm.
So with this nice,
Long,
Tall,
Open spine,
Close the eyes,
Close the mouth.
Allow the exhale to be forceful and then the inhale to be natural.
Inhale full breath.
Let it out maybe with a nice audible sigh.
Inhale three quarters of the way and begin.
Inhale three quarters of the way.
Inhale three quarters of the way.
It's been one minute.
Keep the eyes relaxed and the mouth closed but not clenched.
Inhale three quarters of the way.
Final minute,
Final round.
Keeping the squeeze happening at the low belly and keeping the spine long and lifted.
Inhale three quarters of the way.
And stop.
Nice deep breath in and exhale.
You can go ahead and turn the palms up.
Maybe switch the cross of your legs or just wiggle your legs out.
Give them a little movement.
You're likely feeling some heat moving all throughout your body.
Maybe some tingles,
Some pulsations.
Now just take a full minute to be with these sensations and let your breath return to normal pace.
Your eyes can gently open just let in a little light.
Maybe stretch out your jaw.
We're gonna move into two full minutes of Nadi Shodhana now,
Alternate nostril breathing.
This will help balance out the nervous system and both hemispheres of the brain,
Really leaving you in a harmonious state for the remainder of your day or whatever activity comes next.
So go ahead and bring that right hand up in front of the face.
The thumb will hover in front of the right nostril and the middle finger in front of the left.
Go ahead and inhale now through the left nostril closing the right.
Close the left,
Exhale right.
Inhale right.
Close the right,
Exhale left.
Inhale left.
Close left,
Exhale right.
Inhale right.
Close the right,
Exhale left.
Inhale left.
Close.
Exhale,
Right.
Go ahead and continue at your own pace for another minute.
Let your eyes relax back into the head.
And then taking this final round,
You'll finish by exhaling out the left.
Releasing the right hand down to the thigh.
Go ahead and turn your whole body to the left now.
Right hand comes to the right knee.
Left hand to the back of the chair or just behind your back.
So you're twisting around yourself.
Really feel the length in your spine here.
Open the eyes.
Pull the navel back to the spine.
And then twist all the way around to the right left hand to right knee.
Again,
Maybe receiving some cracks there in your spine.
And then coming back to center.
And you are complete.
Thank you so much.
Have a beautiful rest of your day.
