Hello everyone.
I'm going to take you through a seven minute seated breath work practice.
So find a comfortable seated position.
Find length in the spine,
Tilt the chin slightly,
Soften the shoulders,
Give a little wiggle of the feet,
The hands,
Scrunch the face up,
Relax the face,
Even wiggle the jaw slightly.
These little micro movements,
Just getting you to feel into the physical body,
Those little points of movement,
Settle in,
Find ease in this moment,
No matter what is happening for you in this moment of time.
Start to become aware of your breath,
So pay attention to your inhale and your exhale.
Just your natural breath,
No influence,
Where does it naturally reside in the body?
Let's take a full body inhale through the nose,
Fill right up,
Pull the breath right up.
Gentle exhale through the mouth,
Two more just like that.
So full body inhale through the nose,
Fill up,
Pull the breath right up.
And then gentle exhale through the mouth,
Clear it out,
Push the breath right down the body.
One more on your own with that third exhale,
Just really letting go,
Just allowing yourself to be here.
It's not long,
Give yourself this time.
First pattern of breath,
We're going to breathe into the belly for three,
Breathe into the chest for three,
And exhale for six.
So keeping the mouth closed,
Nasal breathing only,
Activating a slight constriction at the base of the throat,
Where you start to use the throat to pull the breath in and push the breath out.
So you're not just sniffling through your nose,
The throat is controlling every inhale and every exhale.
Sounds like a light ocean sound.
So together,
Inhale belly,
Three,
Two,
One,
Inhale chest,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One.
Inhale belly,
Three,
Two,
One,
Inhale chest,
Three,
Two,
One,
Exhale six,
Five,
Four,
Three,
Two,
One.
Into belly for three,
Expand the belly,
Into chest for three,
Chest widens,
Body opens.
Full body exhale for six,
Push the breath down the body,
Clear it out,
No pause.
Into belly for three,
Belly moves out,
Into chest for three,
Upper body widens,
Chest gets wide,
And then an exhale for six,
Full body breath,
Clear it out.
Find that little contraction in the lower belly as you push the breath out of the body.
Find that strength there.
A few rounds on your own here.
Just keep your mind connected to the breath.
We're breathing into the belly for three,
Breathing into the chest for three,
And then a beautiful exhale for six.
One more round,
Into belly,
Into chest,
Exhale for six,
Clear it out,
Gentle pause at the bottom of the exhale,
And just soften into the hold here,
Nothing forced,
Just a gentle no breath experience.
If you're holding any tension in the body,
In the breath hold,
Just soften that.
We're going to move into alternate nostrils,
So bring your right hand up to your face,
Three middle fingers in between the brow.
Your pinky is covering your left nostril,
And your thumb is covering your right nostril.
So cover your right nostril with your thumb,
Inhale through your left for four,
Three,
Two,
One,
Cover your left with your pinky,
Exhale for four,
Three,
Two,
One,
Keep that nostril open,
Inhale,
Four,
Three,
Two,
One,
Block the right with the thumb,
Exhale left for four,
Three,
Two,
One,
Inhale left for four,
Three,
Two,
One,
Block the left,
Exhale right for four,
Three,
Two,
One,
Inhale right,
Four,
Three,
Two,
One,
Block the right,
Exhale left for four,
Three,
Two,
One,
Inhale left,
Four,
Three,
Two,
One,
Block the left,
Exhale right for four,
Three,
Two,
One,
Inhale right.
Breathe it in and up the body,
Block the right,
Exhale left,
Breathe it out and down the body.
Pause the breath at the bottom of that exhale,
Lower the hand,
Take a full breath in through the nose,
Breathe in,
Pull it in right up,
Open the whole body,
Exhale through the nose,
Clear it out,
Breathe it out and down the body,
Releasing the breath,
Inhale,
Full body breath,
Pull it in and up,
Feel the whole body expand,
Exhale,
Clear it down and out,
Feel the whole body contract and this little strength in the lower belly as you empty completely.
So inhale,
Breathe in and up,
Feel up,
Body and ribs get wide,
Don't be afraid to take up space and get big with the breath and then exhale,
Clear it out and down,
Ribs wrap inwards,
Breath moves down the body,
Clear the breath out,
Find the bottom of the lungs,
Hold the breath.
So you're just pausing and gently holding the breath at the bottom of the exhale and just sit with the sensations that arise in this moment,
Whether they're thoughts or feelings or they're just vibrations in the body,
Building that tolerance to just sit with what is without needing to know or needing to be right,
Embracing this beautiful moment of anchoring in to the present that our breath always welcomes us.
Take a soft breath in through the nose,
Gentle exhale through the mouth,
Move on to your natural breathing rhythm and continue on with your day.
