Breathwork 101

Get started with Breathwork and experience success! In Breathwork 101 you will learn a few of the benefits of breathwork and how you can maximize it's practice to receive the maximum benefit! Plus Spencer leads you through a breath work exercise at the end that will help you focus and calm your body and mind.

Transcript

Hey there,

And welcome to Breathwork 101.

My name is Spencer Jones,

The Prince of Positivity,

And I am super excited to have you joining me today in this session.

Why am I excited?

Well,

First of all,

You are worthy to feel amazing,

To feel calmer,

Happier,

And healthier.

And those are just some of the benefits I have found when I started practicing breathwork.

So in this session,

Real quick,

We're just going to go over a little bit about how we breathe,

Make sure we can maximize our breath,

The benefits of breathwork,

And then share a quick exercise to help you stay centered and focused.

So let's dive right in,

Shall we?

Okay,

Let's talk about it.

We have been breathing since the moment we have been born.

And the best part is we usually don't have to think about it.

It's just this automatic thing that we do.

The problem comes in when all of a sudden we're breathing really fast or shallow,

And our heart rate is going up or staying up and we struggle to calm it down.

If you struggle with anxiety,

You might notice that your breath is pretty shallow and fast.

Well,

Breathwork can help you slow that down,

Feel calmer,

More relaxed,

And healthier.

Because the benefits of breathwork help you,

There's many benefits,

Some of them are that it helps you connect your brain and your body together.

It's one of the few things that we could physically do and we could focus on physically,

The breathing in and out,

That can help you mentally.

Plus,

When you do breathwork,

You're expanding your lung capacity,

You're helping your lungs absorb more oxygen,

And allowing your body to heal,

To feel healthier,

To really utilize what your lungs can do.

What's crazy is the majority of people only use maybe 50% of their lung capacity.

That's right,

Half of your lung capacity you're leaving on the table,

Right?

You're not doing anything with.

Well,

Breathwork can help you change that.

So you can maximize the use of your lungs,

Of your body,

So you are feeling great and amazing.

Now,

How can you maximize breathwork and breathing in general?

Well,

The way to maximize it is to breathe in through your nose and to breathe out through your nose.

Now,

At first,

If you'd rather breathe out through your mouth,

That's okay.

But the more research I have done and I've looked into and have learned,

You want to breathe in and out through your nose as much as possible.

Now this does a couple things for you.

One thing is when you breathe in through your nose,

It helps humidify the air,

It cleans the air,

Which is awesome,

Humidifies it,

It warms it,

It cleans it,

So now you don't have that cold,

Dry air also going straight into your lungs,

Unlike when you mouth breathe,

You breathe through your mouth.

Now what's really cool is when you breathe in through your nose,

Your body produces a chemical called nitrogen oxide.

Now nitrogen oxide allows your body to absorb more oxygen.

How freaking cool is that?

And you don't get it when you breathe through your mouth.

Plus,

When you breathe in through your nose,

You breathe in deeper into your lungs.

Generally when we breathe through our mouth,

It's very shallow breath,

It's just in the upper part of our lungs,

Allowing for that dead or stale air in the bottom.

And if people struggle with infections,

If you struggle with getting sick,

Getting viruses a lot,

Right,

Getting colds or flus,

Well,

Start breathing in through your nose because it can help heal you and it can help prevent you getting sick.

It's absolutely wild and crazy.

So let's do an exercise.

Let's do a breathing exercise together to help you just practice breath work.

So remember,

A couple things.

You want to breathe in through your nose and out through your nose.

But before we jump in and try a specific strategy,

Let's just breathe in through our nose and out through our nose,

Just nice and gentle.

So we'll just do a no specific count,

But we'll breathe in.

Here we go.

Breathe in through your nose.

And then exhale through your nose.

Try to focus on your breath,

Noticing which nostril you might be breathing in through more than the other.

Exhale when you're ready.

Allow your mind to relax,

To calm down.

Breathe in again.

Allow your body to be calm.

Almost like you're meditating.

Allow your breath to take you there and then exhale.

Continue to breathe in gently through your nose and out through your nose.

And just listen to this breath work strategy that we will do shortly and together.

And that strategy is called box breathing or square breathing,

Where you breathe in for a certain count and you hold your breath for that same count.

You exhale for that same number and you hold your breath for that same number.

So our number is going to be four.

So that means we breathe in for four counts,

Hold for four counts,

Exhale for four and hold for four.

Now before we hop in,

Those breath holds,

It could be tough,

But you got this.

Try not to tense up your body or your face.

Instead,

Relax,

Find calm,

Find peace,

Especially on that hold after that exhale.

We're going to do this three times.

So we're going to breathe in for four,

Hold for four,

Exhale for four and hold for four three times.

So here we go.

Exhale what you have.

Breathe in for four counts.

Here we go.

Through your nose.

Breathe in one,

Three,

Four.

Now hold.

You're good.

You got this.

Breathe in three,

Four,

Exhale.

Through your nose,

Exhale,

Exhale three,

Four and hold it.

Calm your body.

Calm your mind.

Four,

Now breathe in one,

Two,

Breathing in through your nose,

Four and hold.

Good job.

You got this.

Four and exhale.

Nice and gentle.

Four and hold.

Two,

Three.

Here we go.

Four and exhale.

And hold.

There you go.

Good job.

And exhale.

And hold,

Hold,

Hold.

Awesome job.

Now that was a faster four count.

Let's slow it down.

Let's do six counts and I'll count a little bit slower.

So it's going to be longer than it was last time.

But be calm.

Find that peace at the zen.

Alright,

So let's breathe in for six counts.

Here we go.

Exhale what you have.

Here we go.

Breathe in at one,

Two,

Three,

Four.

Keep breathing in five,

Six and hold.

Two,

Three.

Keep holding.

Keep holding.

Six.

And exhale.

Try to measure out that exhale.

You're at five,

Six.

Now hold.

Relax your body.

Calm your mind.

You got this.

Six.

And you can breathe in again through your nose.

So that's box breathing or square breathing.

I love doing this,

Especially when I start to feel anxious or worried or my heart rate goes up.

And I notice that.

I bring my focus to my breath and do square breathing because now it allows me to focus my attention on something I can control,

My breath.

And I do a nice slow count of whatever number I choose at that time.

My heart rate goes down,

My blood pressure goes down and I can become calmer.

So I suggest if you haven't done it yet,

Try box breathing,

Try square breathing.

Anytime throughout the day,

Feel the benefits of breath work,

Right?

It's not going to happen overnight.

You're not going to feel the results right away.

Well,

You'll feel calmer right away,

Right?

You won't necessarily feel healthier right away.

But if you continue doing it and just practice it daily,

You will start to feel the benefits.

And if you would like more on breath work,

I encourage you to follow me and check out my other breath work and meditation sessions,

Just straight up breath work sessions or courses.

And keep practicing because you are worth it.

All right.

Thank you for being here and joining me and I hope you have an amazing day.

All right,

I'll catch you later.

Reviews

Such a lovely wholesome guy and a simple yet very calming practice

I loved the practice!
You made it so simple that it was fun 🤩
Thank you Spencer!