Hello guys,
My name is Kelsey and I'll be taking you through the next 10 minute breath work practice.
The aim of this practice is to slow down the mind and calm the body.
We will be utilising belly and chest breathing.
All breathing will be done through the nose and mouth closed.
Keeping your eyes closed for the entire practice to help you to really anchor into your own internal experience.
When you're ready shutting down the eyes,
Placing the hands by the side of the body.
Start to let go of any thoughts in the mind,
Bringing your focus within,
Connecting to your inhales and exhales.
As you sink into this beautiful connection with yourself.
Together you'll be taking a full inhale through the nose,
Holding at the top of the inhale for a moment.
Exhaling,
Releasing.
Together again inhaling into the chest,
Complete and full,
Holding at the top of the inhale.
Exhale,
Releasing.
Once more for me,
Inhaling into the chest,
Complete and full,
Holding at the top of the inhale.
Exhaling,
Releasing,
Letting go.
Just letting go of any tension in the body.
When you're ready we'll be inhaling into the belly for three and then a double chest inhale.
So together inhaling into the belly,
Two,
Three,
Inhale chest,
Pause,
Inhale chest again and a strong exhale.
So belly,
Two,
Three,
Inhale middle chest,
Pause,
Inhale upper chest and a strong exhale out.
Beautiful.
Inhale belly,
Two,
Three,
Inhale middle chest,
Pause,
Inhale upper chest and a strong exhale out.
Placing some emphasis on that exhale,
Our exhales are assigned to release and let go.
So if there's anything that you need to let go of,
Envision that leaving the body and the mind on that strong exhale.
So inhaling into the belly,
The belly fills up like a balloon pushing it towards the ceiling,
Then bringing the breath into the middle chest,
Then inhaling into the upper chest and a strong exhale,
Pushing the air towards the feet.
Inhale belly,
The belly fills up,
Inhale middle chest,
Pause,
Inhale upper chest and a strong exhale out.
The first few rounds you will be embracing the technicalities of the breath pattern,
So just be okay with that.
You know,
Really anchoring into the count of the belly,
The pauses within the chest and as we sink and connect up,
We will let go of those and focus more on how the practice makes us feel.
So inhaling into the belly,
The belly fills up,
Inhaling into the middle chest,
Pausing for a moment,
Inhaling into the upper chest and strong exhale out,
Awakening the respiratory channels,
Creating a beautiful sense of opening and ease with our ability to move our breath in and out of our bodies.
Inhaling into the belly,
Pushing the belly towards the ceiling,
Inhaling into the middle chest,
Inhaling into the upper chest and a strong exhale out.
Inhaling into the belly,
Pushing the belly towards the ceiling,
Inhaling into the middle chest,
Inhaling into the upper chest and a strong exhale out,
Cycling right away back into the belly,
Pushing the belly towards the ceiling,
Inhaling into the middle chest,
Inhaling into the upper chest and a strong exhale out.
Belly fills up like a balloon on the first inhale.
Then you bring the second inhale to the middle chest and the third inhale fills up the upper chest accessing lung volume and exhaling strongly and completely emptying out.
Inhale belly,
Inhale middle chest,
Inhale upper chest and a strong exhale out.
So trying to keep your mind connected to the placement of the breath,
Being specific with where you want the breath to go.
So telling the mind inhaling into the belly,
Inhaling into the middle chest,
Inhaling into the upper chest and a strong exhale out.
Transitioning into a more relaxed and restorative state and promoting balance and evenness in the space between the thoughts from this witnessing and observing perspective from watching the breath.
Inhaling into the belly,
Pushing the belly towards the ceiling,
Inhaling into the middle chest and then bringing it up into the upper chest and then bringing it up into the upper chest and exhaling strongly emptying out.
Inhale belly,
Inhale middle chest,
Inhale upper chest,
Strong exhale out straight away into the belly,
Pushing the belly towards the ceiling,
Inhaling middle chest,
Inhaling upper chest,
Exhaling emptying out.
And again,
Belly pushes towards the ceiling,
Filling up,
Inhale middle chest to the heart space,
Inhaling upper chest,
Maximizing lung volume,
Exhaling emptying out.
Let's do one more before we move into a retention,
Belly,
Middle chest,
Upper chest,
Holding at the top of the inhale here for a moment.
Just feeling the energy in the body.
Now strong exhale,
Empty out completely,
Holding the breath at the bottom of the exhale and just repeating to yourself,
I'm holding the breath at the bottom of the exhale,
Feeling this connection to your breath and your body.
And when you're ready,
We'll begin that pattern again.
This time we will be trying to make the breath a little bit more fluid.
So letting go of the count,
Letting go of those specific quality of the pauses and really creating that fluid and momentum movement to the breath.
So when you're ready,
Inhaling into the belly,
Inhale chest,
Inhale chest,
Strong exhale out,
Inhale belly,
Double inhale into the chest,
Strong exhale out,
Inhaling into the belly,
The belly fills up,
A double inhale into the chest and in a strong exhale,
You're pushing the air towards your feet.
Inhaling into the belly,
Pushing the belly out,
Inhaling into the middle chest,
Inhaling into the upper chest and a strong exhale pushing the air towards the feet.
So nice,
Keep going with this pattern,
Connecting to the movement of the body,
Inhaling into the belly and then a double inhale into the chest,
Becoming an observer to the process of the breath moving into the belly,
Double inhale into the chest and a strong complete exhale,
Keeping the breath circular.
So straight away,
Inhaling into the belly,
Double inhale into the chest and a strong exhale,
Inhaling into the belly,
Double inhale into the chest and a strong exhale out,
And a strong exhale out inhaling into the belly,
Double inhale into the chest and a strong exhale out,
So nice,
Inhaling into the belly,
Double inhale into the chest and a strong exhale out,
Lammling into the belly,
Double inhale into the chest and a strong exhale out.
So nice,
Keep going,
We're almost there.
Let's see what you can access.
Inhaling into the belly,
Double inhale into the chest and a strong exhale out.
So nice,
Inhaling into the belly,
Double inhale into the chest and a strong complete exhale out,
Pushing the air towards your feet and straight away into the belly,
Feeling the belly up like a balloon.
Inhaling into the chest twice and a strong complete exhale.
We're almost there,
Inhaling into the belly,
The belly lifts,
Double inhale into the chest,
The chest expands,
Creating space and expansion and that strong exhale,
You're releasing and letting go.
Inhaling into the belly,
Double inhale into the chest and a strong exhale releasing and a strong exhale.
Let's go a few more rounds together before we move into a retention.
Inhaling into the belly,
Double inhale into the chest,
Strong exhale,
Inhaling into the belly,
Inhaling into the chest twice and a strong exhale.
Let's do one more,
Inhaling into the belly,
Inhaling into the chest twice and a strong exhale,
Emptying out,
Containing the energy in the belly,
Having no breath in this moment,
Feeling the pause,
Feeling the connection,
Just pausing here and enjoying the effects of the practise that you've created.
So,
We're gonna do a little bit of a little bit of a pause here.
We're gonna do a little bit of a pause here.
We're gonna do a little bit of a pause here and enjoying the effects of the practise that you've created.
And when you're ready,
You can take a slow,
Calm inhale in and a slow,
Calm exhale out.
And then we're gonna do a little bit of a pause here.
We're gonna do a little bit of a pause here.
And then we're gonna do a little bit of a pause here.
And then we're gonna do a little bit of a pause here.
Just coming back to the body,
Letting the breath settle with no influence.
And you're welcome to stay here in meditation if you would like to keep the practise going.
And just putting your hands and your hands into your hands and your feet.
Moving your body in a way that feels right for you.
And when you're ready,
You can open your eyes.
Thank you.
