Pranayama Breath - Alleviate
Implementation of breathwork patterns designed to mobilize the diaphragm, creating expansion and elongation of the breath cycle. Influencing the breath in this way helps to increase the supply of oxygen through the body, increasing well-being and vitality within.
Transcript
Taking a moment to settle into the space,
Wherever you are in this moment,
Welcoming a beautiful sense of ease through the entire body.
Whether you're laying down or in a comfortable seated position,
Finding length in the spine and a softness throughout,
Noticing any hard edges,
Just bringing your awareness to those and with every gentle exhale letting it go,
Doing your best to keep your focus connected to your breath.
No matter how you're feeling mentally,
Allow yourself to be here,
Be present with what is your reality in this moment.
Nowhere else to be,
Nothing else to do,
But focus on your breath,
Influence the breath cycle and create a beautiful sense of nourishment and restoration into the nervous system.
So if you haven't already,
Shut down the eyes,
Keep the mouth closed,
Take a full body inhale through the nose,
Belly and chest fill up,
Open the mouth,
Gentle exhale out,
Full body inhale through the nose,
Belly and chest fill up,
Open the mouth,
Release the breath out the mouth,
Soft and gentle,
Inhale through the nose,
Full body breath,
Belly and chest fill up,
Open the mouth,
A gentle release of the breath,
Continue on your own here,
The full body inhale through the nose,
Get deep with the breath as you pull it in and up the body and then a subtle exhale out the mouth as you push it out and down the body.
So continue with this pattern,
Accessing more depth with every inhale,
Belly and chest get wide and clearing out and finding more strength with every exhale,
The chest and the belly fall.
So we're pulling the breath into the body through the nose,
Belly and chest get wide,
We're filling up with oxygen and then we're exhaling out the mouth,
Pushing the breath down the body,
Emptying completely,
Clearing the breath out of the body.
No pause at the bottom of the exhale or the top of the inhale.
Keep with this pattern,
Full body inhale through the nose,
Open the mouth,
Exhale,
Clear it out.
On your next round,
Keep your mouth closed for the exhale.
So we're gonna breathe in through the nose,
Deep lengthened breath up the body,
Keep the mouth closed,
Exhale through the nose,
Extended,
Lengthened,
Exhale down the body.
Full body inhale through the nose,
Belly and chest get wide,
Exhale through the nose,
Chest and belly fall,
Lengthened breath down the body.
Continue with this,
So we're keeping the mouth closed from this point forward,
It's a full body inhale,
Deepening the breath up the body and a full body exhale,
Lengthening the breath down the body.
So see if you can create balance between the inhales and the exhales.
So the same length of the inhale and the exhale.
So just explore how it feels to maybe need to influence one more than the other.
So this is where the focus and the attention comes in and allows your mind to be present.
So full body inhale,
Belly,
Chest get wide,
Pull the breath up the body,
Exhale through the nose,
Full body breath,
Chest,
Belly fall,
Direct the breath down the body.
One more round,
Full body inhale,
Belly and chest get wide,
Full body exhale,
Chest,
Belly fall,
Pause at the bottom of the exhale.
Just rest the breath here for a little moment,
So no breath and exhale retention,
Just noticing how it feels to hold a breath in this way.
What do you hear?
What do you feel?
No need to react,
Just observe.
Next pattern of breath,
We're gonna breathe into the belly twice,
Breathe into the chest once,
A long strong exhale out.
So breathe into the belly halfway,
Breathe into the belly again,
Pull the breath up into the chest,
Two,
Three,
Long strong exhale out.
Into the belly halfway,
Into the belly again,
Pull the breath up into the chest,
Two,
Three,
Long strong exhale out.
Push the breath down the body,
Into the belly,
Into the belly.
As you pull that breath up into the chest,
Inhale a little more air,
Get big with the breath,
Long strong exhale down the body,
Keep the exhale long.
One more with me,
Into the belly,
Into the belly,
Pull it into the chest,
Two,
Three,
Long strong exhale down the body.
Do a few rounds on your own here.
So it's a double inhale into the belly,
You feel the belly halfway,
You rest the breath slightly,
You feel the belly more and then you pull the breath up and direct it to the chest,
Inhaling a little more air,
Getting real big with the breath.
Body is soft through this whole process and then that long strong exhale down the body.
I want you to work to have that exhale longer than the three inhales combined.
So working to have an extended exhale.
So two breaths into the belly,
A full breath into the chest,
A long strong exhale down the body directing it towards the lower belly.
Do a few more rounds on your own then we'll sync up for three rounds.
But just stay connected to the breath,
Flow with this pattern,
Observe every inch of the breath cycle,
Immerse yourself in this moment,
Noticing how you feel,
How you're thinking and just using the breath to anchor in to the present moment while everything else floats around you.
Just like the rise and fall of the inhale and the exhale,
You allow your thoughts and feelings to rise and fall through you.
One more round on your own.
At the bottom of your next exhale,
Gently pause the breath,
Hold,
Together,
Breathe into the belly halfway,
Breathe into the belly again,
Pull it into the chest,
Two,
Three,
Long strong exhale out,
Into the belly,
Breathe in,
Into the belly,
Breathe in,
Into the chest,
Two,
Three,
Long strong exhale out,
Into the belly,
Into the belly,
Pull it into the chest,
Get wide,
Fill up,
Long strong exhale out,
Direct the breath down to the lower belly and pause the breath here.
So resting in this no breath state but feeling safe and secure just to be in this moment.
Final pattern of breath.
I'm going to do one breath in through the nose,
One breath in through the mouth,
Long strong exhale out.
So with me for a few rounds.
Breathe in through the nose,
Two,
Three,
Breathe in through the mouth,
Two,
Three,
Close the mouth,
Long strong exhale,
Four,
Five,
Six.
In through the nose,
Two,
Three,
In through the mouth,
Two,
Three,
Close the mouth,
Long strong exhale,
Four,
Five,
Six.
In through the nose,
Two,
Three,
In through the mouth,
Two,
Three,
Close the mouth,
Long strong exhale,
Four,
Five,
Six.
In through the nose,
Two,
Three,
In through the mouth,
Two,
Three,
Close the mouth,
Long strong exhale,
Four,
Five,
Six.
In through the nose,
Two,
Three,
In through the mouth,
Two,
Three,
Close the mouth,
Long strong exhale,
Four,
Five,
Six.
I'm going to give you the final few moments of this practice just to explore this pattern on your own.
It's a full breath in through the nose,
Pull the breath into the body.
It's a full breath in through the mouth,
Pull the breath even higher,
Get deeper,
Feel that opening of the breath.
And as you close the mouth,
You're clearing the breath down the body,
Ribs wrap inwards and move downwards as you direct the breath towards the belly.
One more round.
In through the nose,
Pull it right in.
In through the mouth,
Pull it right up,
Close the mouth,
Long strong exhale,
Push it right down,
Empty the breath completely,
Pause at the bottom of the exhale,
Hold the breath,
Rest here.
You're safe to be in this moment.
Take a natural breath in through the nose,
Natural breath out,
Natural breath in,
Natural breath out.
One more,
Natural breath in,
Natural breath out.
Let your breath return to its natural state,
Slowly opening the eyes,
Welcoming movement to the hands and the feet,
And slowly coming out of the practice.
