Hello guys,
My name is Kelsey and I'll be taking you through the next 10 minute breathwork practice.
The aim of this practice is to maximise lung volume.
We will be utilising chest breathing,
Mouth closed through the nose the entire sequence.
You're welcome to be laying down or seated.
So let's begin by just shutting down the eyes and anchoring into where you are in this moment,
Letting go of any busyness and just focusing on your breath in this moment.
The natural rise and fall,
The quality,
The length.
And we'll begin by inhaling into the chest for two and exhaling out of the chest for two.
So together inhale chest one two exhale one two inhale one two exhale one two inhale one two exhale one two.
You'll want to slow the breathing down inhaling into the chest for two exhaling out of the chest for two.
So keeping your mind connected to the count of the breath it'll help you anchor in connect to your breath cycle.
So inhaling into the chest for two inhaling into the chest for two exhaling for two in two exhale two.
And as we're connecting here we're going to bring the count up to three.
So inhaling into the chest two three exhaling two three inhale two three exhale two three inhale two three exhale two three inhale two three.
Three.
So keep going with that pattern,
Feeling the space that you're creating in your lungs.
On the inhale,
You're expanding the ribs,
Feeling up the lungs.
And on that exhale,
You're emptying out the lungs,
Closing the ribs.
And just keeping the mind connected to the movement of the chest,
Keeping that count active in the mind's eye.
Just letting go of anything that you need to do next.
Letting go of any stress,
Any worries,
And just being here.
And as we're connecting here deeper,
Let's bring the count in the chest up to four.
So at the bottom of your next exhale,
You're going to bring the count to a four,
Inhaling two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
So nice.
If you find that you're struggling to access the top of the four,
I would like you to slow the breathing down a notch,
Enable to create that space and access that length.
So just be patient with yourself.
Inhaling into the chest for four,
Slowly and patiently.
Exhaling out of the chest for four,
Slowly and patiently.
Surrendering any thoughts,
Any distractions.
A busy mind is very much a part of this practice.
So just notice it,
Welcome it,
And come back to the breath.
Inhaling into the chest for four,
The chest fills up.
Exhaling out of the chest for four,
The chest lowers.
Inhaling into the chest for four,
The chest rises.
Exhaling out of the chest,
The chest lowers.
So keeping the mind connected to that count,
It helps you anchor in,
It's there to support you.
So inhaling into the chest for four,
Exhaling out of the chest for four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
So nice.
At the bottom of your next exhale,
I'm going to get you to hold.
So exhaling for four and holding at the bottom of the exhale,
Just stabilizing the energy in the chest.
It's important to stabilize the energy to ensure it doesn't get too intense.
So just pausing here for a moment with no breath,
Noticing the changes that are already occurring.
And when you're ready,
Inhaling into the chest for five.
So slowing it down a little bit more,
Being patient.
In order to access the five count,
You need to be inhaling slowly and patiently,
Extending the inhale and lengthening the exhale with intention to soften our mind and relax our body.
So inhaling,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
So nice,
Keep going with this pattern,
Feeling into the space that you're creating in your lungs,
Maximizing the volume you have available,
Slowing down the breath,
Inhaling into the chest for five,
Exhaling out of the chest for five.
So no belly breath,
All chest isolating breath,
Opening up the heart space,
And for the last few moments of the sequence,
We'll be bringing the count up to six.
So this will be our final count and you'll need to lengthen the inhale and the exhale just a little bit more and you access this by controlling the breath and influencing it by slowing it down and being patient.
So inhale chest,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
So nice,
You're almost there.
Keep going,
Keep feeling into the sequence.
Trust that the body knows what to do.
You just have to surrender just a little bit more.
So inhaling into the chest for six,
Exhaling out of the chest for six.
Inhaling,
Filling the ribs open,
The lungs fill up.
Complete and full.
And on that exhale,
You're emptying out slowly and control.
Inhaling into the chest,
Influencing the breath.
With calmness.
And on that exhale,
You're extending the exhale slowly emptying out.
Let's do one more.
Inhaling into the chest,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Exhale,
Two,
Three,
Four,
Five,
Six.
Pausing at the bottom of your exhale.
Once again stabilising the energy in the chest.
Feeling into the energy that you've created within the body.
Finding comfort in no breath.
And when you're ready,
You can take a slow calm inhale into the chest and a slow calm exhale out of the chest.
Letting go of the control of the breath and coming back to your natural breath cycle.
You're welcome to stay here in meditation.
Or if you're wanting to come out of the practice,
Just bring some small movements into your hands and your feet.
Feeling yourself connect to the body once again.
Taking a lovely inhale full and complete and a sigh out of the mouth.
And when you're ready,
You can open your eyes.
Thank you.
