Pranayama Breathing - Rest

Influencing the breath by lengthening your inhales and extending your exhales to regulate the nervous system & access a new level of calm within the mind and body. Conscious breath patterns allow for the body to return back to its baseline, which acts as a reset having a positive effect on mental health and emotional wellbeing. A wandering mind is normal, notice it, welcome it, then come back to your breath. You will be breathing in through the nose, mouth closed, unless specified otherwise.

Transcript

Shutting down the eyes,

Relaxing the arms down by the side,

Releasing any tension that has accumulated up to this point.

And we'll begin by inhaling into the chest and sighing and releasing,

Letting go.

And again,

Inhaling into the chest,

Full and complete.

Sighing out,

Letting go.

And one more,

Inhaling all the way up,

Feeling up into the chest,

Sighing out of the mouth,

Letting go.

Keeping the mouth closed,

We'll begin our first pattern.

Inhaling into the belly for three,

Inhaling into the chest for three,

And a double exhale.

Inhaling into the belly,

The belly lifts up.

Inhaling into the chest,

The chest lifts.

And a double exhale.

So together,

Belly,

Two,

Three.

Chest,

Two,

Three.

Exhale,

Pause,

Exhale.

So keep the mind connected to the counts.

Use them to allow you to embrace the technicalities,

Allowing you to anchor in,

Coming into the body,

Connecting to the breath.

And then we'll begin our next pattern.

So we'll begin our next pattern by taking a deep breath in,

And then we'll take a deep breath out.

Inhaling into the body,

Connecting to the breath.

Inhaling into the belly,

Two,

Three.

Inhaling into the chest,

Two,

Three.

And a double exhale.

Embracing that slight pause between the two exhales.

And as you empty out,

Cycling right away back into the belly,

Two,

Three.

Into the chest,

Two,

Three.

Exhale,

Pause,

Exhale.

Embracing this control to the breath,

This specificness of where you want the breath to go.

Telling the mind how we want to breathe.

Inhaling into the belly,

The belly fills up like a balloon.

Inhaling complete into the chest,

Feeling your ribs expand,

The side body expand,

Maximizing your lungs.

Exhale,

Pause,

Exhale.

Bringing your intention to feeling into the inhales and the exhales as they travel up and down the body.

Feel how the torso expands like a balloon on the inhale.

Feel how the chest lifts on the inhale.

And watch as the body lowers and deflates on that exhale.

This beautiful fluidity momentum to the breath.

How your inhales merge into your exhales.

Becoming this observer to the process.

Restoring your energy and moving it upwards into the body and moving it downwards out of the body.

Our goal here is to connect to the mind-body connection.

Inhaling the new,

New thoughts,

New feelings.

Exhaling the old,

Releasing the things that you no longer need.

Inhaling into the belly,

The belly fills up.

Inhaling into the chest,

The chest expands and a double controlled exhale.

Surrendering all your desires and embracing all the beautiful sensations that you're already creating.

Inhaling into the belly,

The belly lifts.

Inhaling into the chest,

The chest lifts and expands.

The side body opens up.

And a double exhale,

Embracing that tiny pause between the exhales.

Eliminating any distractions that may be arising,

Not judging self for having them.

It's a part of the process,

So notice and bring your attention back to your breath.

Inhaling into the belly,

Inhaling into the chest.

And a double controlled exhale,

Emptying out completely.

Breathing into the belly,

The belly lifts up.

Breathing into the chest,

The ribs expand.

And as you exhale,

You're pushing the air right down the body towards the feet.

Inhaling into the belly,

Bringing it all the way up into the chest,

Filling up the chest completely and holding at the top of the inhale.

Just pausing here,

Embracing this space,

The safety of no breath.

And exhale,

Release.

And at the bottom of the exhale,

Just hold the breath once again.

Now containing the energy in the belly.

Our next pattern of breath,

We will be inhaling through the nose,

Inhaling through the mouth,

Closing the mouth,

Double exhale.

So inhaling into the nose,

Inhaling through the mouth,

Closing the mouth,

A double nasal exhale.

So embrace the technicalities,

Allow it to be a little bit messy at the start.

We're bringing in a new pattern.

Anything new can always feel challenging.

So notice any frustration arising and just soften to the experience.

Inhaling through the nose,

Inhaling through the mouth,

And a double nasal exhale.

Inhale,

Nose.

Inhale,

Mouth.

Double nasal exhale.

Inhale,

Nose.

Inhale,

Mouth.

Double nasal exhale.

So keep feeling into this,

Filling up your belly,

Filling up your lungs,

Allowing the breath to go where it naturally wants to go.

And focusing on the nose and the mouth inhales only.

We will bring in some specific placement shortly,

But for now,

Just inhaling in through the nose,

Inhaling through the mouth,

And a double nasal exhale.

Your spine and your back muscles all reacting and reacting to the breath.

Responding to the movement of your diaphragm from these beautiful inhales and these nourishing exhales.

Inhaling through the nose,

Inhaling through the mouth,

Closing the mouth,

Double nasal exhale.

Beautiful.

You have the ability to create a new state of being in this moment.

So what would you like to access?

How can you bring the energy back to you just a little bit more?

Accessing that peace,

That state of calm.

Inhaling through the nose,

Inhaling through the mouth,

And a double exhale.

And on this inhale,

We'll be breathing into the belly specifically.

And on the second inhale,

We'll be breathing into the chest specifically.

So inhale through the nose to the belly,

Inhale through the mouth to the chest,

And a double nasal exhale.

So take your time here.

Embrace the technicalities.

The first few rounds,

The mind is just trying to familiarize itself as with anything that's new and unfamiliar,

We tend to overthink it.

So just surrender and focus on the breath.

Place your attention on the breath,

Not how well you're doing it.

So inhale through the nose into the belly,

Inhale through the mouth into the chest,

And a double nasal exhale.

Inhaling belly,

Nose,

Inhaling chest,

Mouth,

Double exhale.

Inhale belly,

Nose,

Inhale chest,

Mouth,

Double exhale.

You're doing so well.

Keep feeling into this pattern,

Feeling your belly rise on the inhale through the nose.

Feeling your chest expand on the inhale through the mouth,

And a double nasal exhale.

Noticing that precise moment that the inhalation turns into the exhalation.

Using the breath to move through any stuck feelings,

Any stuck thoughts,

Bringing back that peace to you.

Inhale belly,

Nose,

Inhale chest,

Mouth,

And a double nasal exhale.

Just do a few more rounds here before we move off into a retention.

Staying witness to how you feel and not attaching to any story or narratives that the mind likes to create when we're attempting something new.

Just give yourself permission to know that you are perfect in this moment.

Inhale belly,

Nose,

Inhale chest,

Mouth,

Double exhale.

Inhale belly,

Nose,

Inhale chest,

Mouth,

Double exhale.

And together,

Inhale belly,

Nose,

Inhale chest,

Mouth,

And a double nasal exhale.

And just keep holding at the top of the inhale,

Closing the mouth,

Surrendering to the hold.

So containing the energy in the chest and not in the belly.

Feeling the pause,

Feeling the connection to yourself here.

Keep holding the breath and just take a deep inhale into the belly,

A double inhale into the chest,

And a strong exhale.

All through the nose,

No mouth breathing.

So when you're ready,

Inhale belly,

Inhale belly,

Inhale chest,

Inhale chest,

Strong exhales.

Really place some energy into that exhale.

Double inhale belly,

Double inhale chest,

And a strong exhale.

So in your inhales,

You're moving any stuck energy in the body,

Any stuck emotion.

And on the exhales,

You're releasing that stuck energy,

Letting go of what you no longer need.

So knowing this piece of information,

How can you lean into moving through it just a little bit more,

Allowing yourself to come back to that state of peace.

Double inhale into the belly,

Double inhale into the chest,

Strong exhale.

And again,

Inhale belly,

Inhale belly,

Inhale chest,

Strong exhale.

So nice.

Staying connected,

Finding your center,

Keeping that fluidity to the breath,

Allowing everything to merge together.

Embracing the feeling rather than the thinking.

Trusting how we feel to be our guide and our anchor.

So we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

And we're going to take a deep breath in,

And we're going to take a deep breath out.

Letting us know that we are here,

We are strong,

We can do this.

Double inhale into the belly,

Double inhale into the chest,

Strong exhale,

Strength,

Bravery,

And courage.

Inhaling into the belly,

Into the belly,

Inhaling into the chest,

Into the chest again,

And a strong exhale.

At the bottom of this exhale,

Let's hold.

So moving off into a retention,

Containing the energy in the belly.

Just enjoying this space here.

Feeling into any rush of energy,

How the body's feeling.

Using the retentions to stabilize the energy,

Building from that progression in each breathing pattern.

Our final pattern of breath will be a double inhale through the nose,

And a double inhale through the mouth,

And a strong exhale.

So allow the breath to go where it needs to,

No specifics around placement.

Just feel into the momentum.

Double inhale through the nose,

Double inhale through the mouth,

Closing the mouth and having a strong exhale.

Double inhale through the nose,

Double inhale through the mouth,

Closing the mouth,

Strong nasal exhale.

So nice.

Feeling the beauty of the breath,

That grounding,

That connection.

Double inhale through the nose,

Double inhale through the mouth,

And a strong nasal exhale.

You've created this time today,

So let's see what you can access in these final few minutes.

Leaning into the unfamiliar,

Embracing the unknown,

Being fearless with the breath,

Finding freedom.

Double inhale through the nose,

Double inhale through the mouth,

And a strong exhale.

Double inhale through the nose,

Double inhale through the mouth,

And a strong exhale.

So nice.

Keep moving with the breath,

Keep feeling into the breath,

Allowing yourself to access what you need more of,

More air,

More space,

Deeper expansion,

Greater perspective,

Surrendering to everything around you,

And controlling your breath,

Knowing it is the only thing that you can control.

Double inhale into the nose,

Double inhale through the mouth,

And a strong nasal exhale.

Double inhale through the nose,

Double inhale through the mouth,

And a strong exhale.

And at the bottom of this exhale,

You're going to hold.

Moving off into our final retention,

Just letting go of the idea that you're holding the breath,

Just relaxing,

Allowing it to be a healing hold,

Instead of resistance to what you need most.

Now take a nice,

Fulfilling,

And rewarding inhale into the chest,

Complete and full,

And a calm exhale,

Letting go,

Coming back to the natural rhythm of your breath,

Enjoying the energy you've created,

The feelings you've accessed,

And just remaining present with yourself for a few more moments.

Reviews

Such a gorgeous meditation 🥰, all of your meditations are so beautiful and rejuvenating! I could feel this lovely warmth in my chest when the energy flowed and it was so magical. I can still feel it as I type this. You are honestly one of the best breathwork facilitators I’ve come across and thank you for all your amazing work, it’s so valued, appreciated and needed 🥰. Your breathing practises are definitely becoming my go-to meditations for moments where I need to do deep breathwork🥰🥰.