Hello guys and welcome to this quick breathwork practice that I've created for you to use at any time that you feel you need a quick reset.
It's great to add first thing in the morning,
Any time throughout your day or even throw it into your night time routine.
It's a great way to drop back into your body,
Returning home and it's a great tool to add before a meditation or any time that you're feeling that you need a reset.
Through the breath practice we'll be using conscious connected mouth breathing,
Meaning there's no pause at the top and no pause at the bottom.
There will be a few rounds today,
So the first round is 20 of the conscious connected mouth breaths,
Then a 20 second pause at the top and then a small pause at the bottom.
Each round we'll be adding some breaths,
So you'll go from 20 to 30 to 40 and the breath holds will increase after each round as well.
I'll be doing it all alongside you,
I'll be here to guide you through it.
Please make sure that you are in a seated position or even lying down,
Just no distractions around,
Definitely not driving,
Just really take this time for yourself.
The less distractions the better.
I will add that you may feel some tingles in your hands,
Some sensations run through your body,
Please know that that is completely normal.
You may feel a little bit light headed,
If this gets too intense just return to your nasal breaths,
Know your limits here,
Trust in your body and I'm really excited to take you guys through this practice.
So whenever you're ready just closing down your eyes and we'll just take a collective breath here,
We'll go in through the nose for 4 seconds and out the mouth for 8.
So in 3,
2,
1,
In 2,
3,
4,
Out the mouth for 8,
7,
6,
5,
4,
3,
2,
1.
Just taking a few seconds here to really arrive,
Just notice how your body feels right now,
How is your mind right now before this breath practice.
And in 5 seconds we'll start our first round of the breaths.
So in 5,
4,
3,
2,
1,
Slowly in and out,
In out,
In out,
In out,
Following along with my breath here,
Finding your pace,
Energy on the inhale and letting it fall out from the exhale.
That's it,
Last 3 breaths here,
Last 2,
Last 1,
Fully in and hold,
Holding here in stillness.
And in 10 seconds you'll exhale and hold,
5,
4,
3,
2,
1,
And hold.
In 4 seconds we'll start the next round,
In out,
In out,
Really charging up the breath on this round,
Whatever you put in you'll get out.
Letting the energy build in your body,
That's it guys.
So good,
You've got about 3 breaths,
Last 2,
Last 1,
Fully in and hold,
Seeing if you can relax your body with the hold.
Dropping deep into your body,
This space,
In 5 seconds you'll exhale and hold at the bottom,
3,
2,
1,
And holding.
And in 10 seconds we'll start the next round,
Let's go.
Bringing some energy to this round,
See if you can make it fun.
This is your last round of work.
Really charging up,
If you want to move your body,
Move your body a little bit.
So close,
Last 5 breaths,
2,
3,
4,
5,
4,
And hold.
Feeling the tension out of your chest and your shoulders and bringing the breath back down to your belly.
Feeling energy dance throughout your body while you're still,
A beautiful present.
In 10 seconds you'll exhale and you'll hold at the bottom,
5,
4,
3,
2,
1,
And holding here at the bottom.
We'll start some recovery breaths in the nose,
2,
3,
4,
Out the mouth for 8,
7,
6,
5,
4,
3,
2,
1,
In,
2,
3,
4,
Out,
7,
6,
5,
4,
3,
2,
1,
In,
2,
And out.
Now just slowly returning to your normal breathing pattern and just giving yourself permission to sit in this feeling.
Taking note of how you feel now compared to the start of the breath.
Now is a great time to drop into a meditation or simply just be with yourself in this feeling.
I invite you now,
Keeping your eyes closed and to place your hands on your heart.
Staying with your breath for a little while longer and I want to ask you to ask your heart,
What would you have me know?
Thank you guys so much for taking the time out of your day for yourself,
The power of the breath,
The power of a short practice.
Carry this energy,
This stillness and this presence throughout your day and know that this practice is always accessible for you at any time that you feel you may need it.
Thanks guys.
