Restorative Breathwork for Deep Rest

There’s a lot to be worried about out in the world today. My goal with this breathwork class is to offer you space to go deep within to release the anxiety that’s being held within your body. When we feel less stressed, we feel lighter. When we feel lighter, we can get to a place where we can truly rest.

Transcript

Okay,

Let's begin by settling in and just kind of breathing in and out through our nose,

Just coming into ourselves,

Kind of letting any of the stress that we have going on just kind of fall away,

Breathing in and out gently through the nose.

Breathwork allows you to tap into and rewrite your subconscious programming.

It's a simple task that allows you to get out of your head and into your body.

When you breathe this way,

You tap into the divine intelligence and connect fully with your heart and spirit.

Energy that is typically expended because you're in a constant state of fight,

Flight or freeze can then be used to heal and restore.

The definition of anxiety is a feeling of worry,

Nervousness or unease about an imminent event or an uncertain outcome.

Anxiety is often seen as negative,

But anxiety can spur you to action and change.

Unfortunately,

Prolonged anxiety left unchecked can impair your cognitive functions.

If left unchecked for too long,

Your nervous system is left feeling drained,

Overworked and unable to help you stay calm and relax.

And when you can't truly calm and relax,

You don't heal and restore and properly digest your food.

This becomes your new normal mode of operation.

You sleep poorly,

You're constantly stressed and worried,

You can't think clearly and this leads to physical issues that leave you at a higher risk for disease.

When you don't make space to work through your anxieties,

You give up control of one of the only things you actually have control over,

Which is how you breathe.

That's why this breathwork practice is so important because it quickly puts your body in a space to get out of the sympathetic nervous system where your anxieties take root and into the parasympathetic nervous system where healing,

Restoration and regeneration happens.

You are fully in control of your breath,

So just stay committed and let your breath do what it needs to do.

Now let's begin.

I want you to begin the three part breath right now.

So deep into the belly,

Deep into the heart,

Out through the mouth and start building up energy for our first breath hold deep into the heart and out through the mouth.

Settle into the pattern.

Remember,

Whatever pattern you need,

Quicker,

Deeper,

Slower,

Whatever feels right to you in the moment.

This practice is for you.

As you breathe deep into the belly and deep into the heart,

You're moving from your analytical thinking mind,

The place where your anxieties lie into your limbic brain where your memories are stored.

You're oxygenating your body and letting the autonomic nervous system take over without any input from your thinking mind.

Here is where you release your anxiety.

It's just you and your breath and letting your body use the systems you were born with to heal,

Regenerate and restore.

Just keep breathing part breath.

When you give up control of your life to someone or something else,

You also abandon your responsibility for your own happiness,

Well being,

Joy,

Growth and your own choices.

It's your job and yours alone to accept responsibility for your choices,

Specifically when it comes to your well being.

This breathwork practice is a great time to accept what's in your control,

Which are your thoughts,

Your words and actions and to release any need to control what you have no power over,

Which is other people,

Pandemics,

Tragedies,

Death,

Almost ready for that first breath hold.

Just keep breathing deep into the belly,

Deep into the heart,

Out through the mouth.

Just build up that energy,

Feel that energy moving through you,

Surging through you.

I feel like you're ready to burst.

And that's okay.

We're going to give you a break in a minute with the breath hold.

So just keep building up this energy,

Just breathing in fully to the belly,

Fully to the heart and out through the mouth.

If it feels intense,

It's supposed to be it's called breath work because it is work almost there.

Just a few more breaths.

Just a couple more stick with it.

All right on this inhale,

Take a full deep breath in and fully out your lay in here empty for as long as possible and know that when you have to breathe in,

Take a full deep breath in.

Hold it for as long as it feels good.

Exhale and get back to the three part breath.

The goal here is to just stick it out for as long as you can lay in there empty.

It's gonna feel mildly uncomfortable and that's okay.

This is training your nervous system to respond to stress and anxiety in a healthy way.

So hold on as long as you can before you have to breathe in.

If you're still holding on,

That's okay.

And if you're back to the three part breath,

That's okay too.

Every breath work session is unique.

Just remember when you absolutely have to breathe in,

Breathe in,

Hold for as long as it feels good.

Exhale and get back to the three part breath.

If you're back to the three part breath,

We're building up energy for that second breath hold.

Each round gets a little bit more intense.

All you have to do is trust the breath and stick with it.

As you go deeper today,

Recognize it's okay to feel whatever you're feeling.

All feelings are temporary and it takes courage to stick with big emotions and feelings as they arise.

The good news is that you have a lot of courage inside and as you move deeper into the breath,

Allow yourself to feel whatever you're feeling without any shame,

Judgment,

Or guilt.

Follow your breath deep into the belly,

Deep into the heart,

Out through the mouth.

If it's feeling really uncomfortable,

That's okay.

Just stick with it.

We're just building up for our second breath hold right now.

Use your breath to make room inside for any anxieties or any other long neglected feelings,

Whatever that may be for you.

Trust your body.

Breathe into any tight spaces.

Release whatever it is you need to release right now.

Any anxieties,

Past traumas,

Worries about the future,

Limiting beliefs,

Suppressed emotions.

Just fully commit to the breath and let it all continue to breathe deep into the belly,

Deep into the heart,

Out through the mouth.

We're building up energy for that next breath hold.

We're almost there.

If it feels really uncomfortable,

That's because it's work and it's supposed to.

Trust me,

You'll get to the next state.

Growth that you've ever found in your life has come through some period of discomfort.

Commit.

We're almost there.

Just a few more breaths deep into the belly,

Deep into the heart,

Out through the mouth.

A couple more.

All right,

Take a full deep breath in and fully out.

Laying here empty for our second breath hold.

Trying to go as long as we can.

This time when you feel the need to breathe,

I don't want you to breathe in right away.

I want you to stick with it for three to five moments longer before you actually inhale.

It's this period where we're really uncomfortable,

Where we do the major work of training our nervous system to help us deal with stress.

If you absolutely have to breathe,

Inhale and hold for as long as it feels good.

Then exhale and get back to the three-part breath.

I want you to stick this out as long as you can.

Remember,

Like I said,

When you feel the urge to breathe,

Wait three to five moments before you actually give in.

You absolutely have to breathe.

Inhale,

Hold for as long as it feels good.

Exhale and get back to the three-part breath.

Safe here,

You're by yourself,

Just breathing.

I know it can feel scary sometimes though.

When you shut down your thinking brain,

It can be uncomfortable even.

Some call this discomfort resistance.

And resistance is a normal response when you start to feel big feelings.

It's easier to numb yourself with the TV,

With your phones,

Watching the news religiously.

But those tools can cause even more big feelings and anxieties within us.

They can make you feel comfortable and it's easier to stay comfortable.

The thing is this though,

You may already be hurting from stress or limiting beliefs or shame or regrets or traumas.

And these will continue to hurt you until you let go and give yourself the space to release and heal.

And you hold all the power and tools necessary already inside of you.

So just keep breathing right now.

Trust the process.

Breathe a little bit deeper into each of those spaces.

Deeper into the belly,

Deeper into the heart and out through the mouth.

There's personal growth and deeper meanings found in your discomfort.

Healing,

Regeneration,

Tapping into a deeper state into your subconscious,

The divine intelligence of your heart and spirit.

Make the choice to stick with it.

Even if it's really uncomfortable,

All you have to do is keep breathing.

And if it's really intense right now,

If you really feel like you can't do it,

Then pause and take just a few normal breaths,

Urging you to stick with it for as long as you can.

You're way stronger than you give yourself credit for.

Just keep breathing,

Building up for that third breath hold.

Deep into the belly,

Deep into the heart,

Out through the mouth.

Before we do this third breath hold,

I want you to say out loud or say it to yourself if you don't feel like saying it out loud.

But repeat after me.

I willingly let go of what no longer nourishes me.

I release my fears and doubts and anxieties.

I give myself permission to feel joy.

I give myself permission to be happy.

I give myself permission to be human.

And that is enough.

Thank you.

Few more breaths and we're gonna be doing our third breath hold.

Just a couple more breaths.

All right,

Take a full deep breath in and fully out.

Laying here for our third breath hold.

Laying empty as long as we possibly can.

And this time,

Because it is our third breath hold,

I want you to see if you can go for five to eight moments before you breathe in.

So once your brain says,

Hey,

It's time to breathe,

I need some air.

I want you to not breathe then.

I want you to wait five to eight more moments before you actually breathe in.

And if you absolutely have to breathe,

If you just can't take it any longer,

Then go ahead and breathe.

That's okay to take a full deep breath in,

Hold for as long as it feels good.

And then exhale and get back to the three part breath.

But I want you to really stick with this breath hold empty for as long as you can go.

Again,

This discomfort is where growth happens.

It's where change happens.

It's where you train your systems that you hold within to better handle stress to heal,

To relax,

To restore,

To take care of you.

There's magic in this emptiness.

Remember,

If you have to breathe in,

Breathe in and hold for as long as it feels good,

Then exhale and get back to the three part breath.

But if you can stick it out longer,

Stick it out longer.

At this point,

If you're back to the three part breath,

Just keep building up that energy for our next breath hold.

But if you're laying here empty,

That's okay to stick it out as long as you can go.

Remember,

If you have to breathe,

Breathe in and hold for as long as it feels good,

Then exhale and get back to the three part breath.

And if you're back to the three part breath,

We're building up energy for our fourth breath hold.

We only have two to go.

Trust your body to take care of you.

Stick it out through any sort of discomfort you may be feeling.

Trust your body.

Trust the breath.

Can you trust the direction of the universe and know that you are being guided every step of the way?

Can you trust whatever you've lived through,

Whatever hardships you've endured or currently enduring,

That there is growth and learning to be found?

Any mistakes you've made,

Trust you can always start again.

Let's leave the past in the past and drop any worries about the future.

Both of those things are out of your control anyway.

Focus on the breath,

Deep into the belly,

Deep into the heart,

Out through the mouth.

Building up energy for our fourth breath hold.

Just stick with it a little bit longer before we're going to give ourselves that breath hold.

You don't need to be afraid of yourself.

You don't need to be afraid of your emotions.

You will get through this,

Whatever it is that you're going through.

You are so much stronger than you can ever possibly imagine.

Just allow yourself to feel.

Can you learn new ways of being?

Up for our fourth breath hold.

Just let the breath hold keep you right here in the present,

Feeling whatever it is that you're feeling without any shame or judgment or guilt.

Know that you have a lot of energy swirling around you right now.

This feels intense.

When great come this far,

Just commit to the breath,

Deep into the belly,

Deep into the heart,

Out through the mouth.

You're almost ready for that fourth breath hold.

I know you're ready for it.

So let's just go for a little bit longer.

Just a few more breaths as deep as you can into those spaces.

We're almost there.

All right,

Take a full deep breath in for me.

Fully out.

We're laying here empty for our fourth breath hold.

And this time when our brain says it's time to breathe in,

We're not going to breathe in for 10 to 12 moments.

We're going to sit in that discomfort.

We're going to train our nervous system to respond better to stress and anxiety when it arises in life.

We're out in the real world,

We start to feel stressed.

Our nervous system is going to know how to respond in a healthy way to take care of us because we're practicing it right now.

Laying here empty is a stressful thing for our body.

We don't normally do that.

You will be okay.

You're just laying here empty.

And at any moment,

If it's too much,

You can breathe in.

And remember when you have to breathe in,

You're going to inhale,

Hold for as long as it feels good.

Then you're going to exhale and get back to the three part breath.

But remember,

Stick with this as long as you can.

Laying here empty,

Just holding on,

Giving it our best,

Giving it our all and knowing that that's enough.

And also knowing that if it's time to breathe,

You breathe in and hold for as long as it feels good.

And then you exhale and get back to the three part breath.

Remember though,

I'm asking for 10 to 12 moments from the point that your brain says it's time to breathe.

That's difficult.

If you're back to the three part breath,

You're building up energy for the fifth breath hold.

And if you're holding on empty,

That's okay too.

Wherever you're at,

Just be there.

You have to breathe.

Breathe in fully and hold for as long as it feels good.

Then exhale and get back to the three part breath.

The point of this is not to escape the discomfort,

Silence the fear,

Or make the feelings go away.

It's to learn to feel them,

See them,

And move with them from a healthier space.

The magic happens when you embrace and acknowledge all of your emotions rather than trying to push them away.

And to do all of this without any shame or judgment or guilt.

Your feelings are just feelings.

They're not wrong.

They're just feelings.

They come and go.

And can you offer yourself love and compassion in the way you offer love and compassion to your loved ones?

Can you offer yourself grace for anything you maybe regret or maybe whatever you're feeling?

Just know that you're doing your best.

Life is stressful.

Your best is always enough.

Just keep breathing deep into the belly,

Deep into the heart,

And out through the mouth.

We just have a little bit more to go before we're going to do our fifth and last breath hold.

Know that it gets intense sometimes.

But just stick with it.

Work is almost done.

It's going so well.

We're just going to keep breathing deep into our belly,

Deep into our heart,

And out through our mouth.

Again,

Building up energy for our fifth and final breath hold.

Push yourself here.

Really breathe deep into those spaces.

Send energy anywhere that may be feeling tight,

Anywhere you feel stuck.

Most importantly,

Know that whatever may be coming up for you,

Just let it come up without any shame or judgment or guilt.

Those aren't helpful feelings.

Again,

You're doing your best.

Life is stressful.

A lot that adds up and really builds up inside.

And right now,

You're giving yourself the space to heal,

To relax,

To release,

To restore.

And when you keep committing to yourself and showing up for yourself in this way and making the space to just breathe for an hour,

For however long you got,

You're doing the work that matters.

Taking care of yourself,

Doing the best that you can,

And that is always enough.

We just have a little bit longer and we're going to do our last breath hold.

So just stick with it for a few more breaths.

Make it ready and take a full deep breath in and fully out.

This is our fifth and final breath hold.

So this time when your brain says,

Hey,

It's time to breathe,

I want you to go 15 to 20 moments.

And I know that sounds like a lot,

But you can do it.

Trust that that's where lasting and positive change happens.

Trust that in this space,

When you're laying here empty,

That that's when you're training your nervous system to handle the stress that you're going to inevitably face in life.

Oh,

It's hard.

I know it's not always comfortable,

But you were born to be able to handle this stuff.

You're putting yourself in the space right now to allow your body to do what it needs to do in an effective and efficient manner.

Just laying here empty and knowing that when you absolutely have to breathe,

Take a full deep breath in,

Hold for as long as it feels good.

And then on this exhale,

You're just going to start breathing in and out through your nose.

There's no more three-part breath.

But I want you to sit in this emptiness for as long as you can.

If you're still laying here empty,

That's great.

Stick with it as long as you possibly can.

But if you've taken your inhale and held for as long as it feels good,

And then exhale,

I want you to start breathing in and out through your nose.

Just a normal relaxed breath.

The work is done.

And you made it.

You're laying there empty and you're back to your breathing.

I want you to push your belly out on the inhale.

So when you breathe in through your nose,

I want you to push your diaphragm all the way out.

Just fill it all the way up with air.

And then on the exhale,

I want you to suck it all the way back in.

This is called horizontal breathing.

And when you breathe this way,

It cleans out any stale air that you might be keeping in your belly.

And so often we breathe vertically.

When we breathe,

Our chest rises and falls on the inhale and exhale and our shoulders and our neck get extra tension and tension.

And then we breathe in and out through our nose.

And we're not breathing in enough to clear our diaphragm.

We're not breathing in enough to clear our lungs.

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