Pranayama Breathing - Still

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, Taking a full inhale into the chest, Holding at the top of the inhale, And exhale with a sigh, Release. Let's do that again. Inhaling full and complete into the chest, Hold, And release with a sigh, Letting go. Inhaling into the chest, Complete and full, Holding at the top of the inhale, And releasing with a sigh, Coming to our first pattern of breath. We will be inhaling into the body for five, And exhaling out of the body for five. Engaging belly and chest breathing. Let's begin together. Inhaling into the body, 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. Keep feeling into that pattern. Embracing the technicalities, The count. The first few rounds, The mind will just be trying to figure everything out. So embrace the count, Embrace the imperfections, And just feel into it. Inhaling for five, And exhaling for five. And as you inhale, You're inhaling into the belly, And then filling the chest. And as you exhale, You're releasing, Lowering the whole body. And at the bottom of the inhale, You're inhaling into the belly, Into the chest, Complete and full. And on the exhale, You're lowering the chest and the belly, And letting go. That's so nice, Keep feeling into that. The mind is a little bit busy, That's okay. It's all a part of the process. Bring the mind back to the count. Inhaling, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Inhale, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Keep cycling with that pattern, Inhaling at the bottom of the exhale, Merging the breaths. Allowing that exhale to merge into the inhale, And the top of the inhale merging into the bottom of that exhale. So be patient with yourself as you access the count of five. There's no rush. In order to access that count of five, You will need to slow your breath down with intention. Intentionally softening, Intentionally being patient. Inhaling for five, Exhaling for five. Keeping the mind connected to the breath, Watching the belly and the chest rise on the inhales, And watching the chest and belly lower on the exhales. Inhaling for five and exhaling for five. And just noticing your breath in this moment. Noticing how the body feels. Breath to soften you. Inhaling for five and exhaling for five. So just do a few more rounds for me. And then we're going to move off into our first retention. So at the bottom of your next exhale, Just neutralize the breath. And together, Inhale, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Inhale, Two, Three, Four, Five. And at the top of this inhale, We're going to hold. So no breath, Containing the energy in the chest. As you move into this retention, Relaxing here as you pause the breath. And exhale, Release the hold. Our next pattern of breath will be inhaling into the belly, Inhaling into the chest, And a double exhale. So together, Inhaling into the belly, The belly lifts, Inhaling into the chest, The chest lifts, And a double exhale. Inhaling into the belly, Inhaling into the chest, Exhale, Pause, Exhale, Empty out. Cycling right away back into the belly, Into the chest, Exhale, Pause, Exhale, Empty out. Inhaling into the belly, Inhaling into the chest, Exhale, Pause, Exhale, Empty out. So just feel into that pattern, Embrace the technicalities. Feeling into those slight pauses in the inhales, Separating them, And the slight pauses on the exhale, Separating the exhales. Pauses are there to help you control, Help you to stay connected to the breath, So don't rush it. Be patient. Inhaling into the belly, The belly fills up. Inhaling into the chest, The chest expands, The sides of the ribs expand, Exhale, Pause, Exhale, Empty out. Inhaling into the belly, The belly fills up. Inhaling into the chest, The chest expands, Exhale, Pause, Exhale, Empty out. Cycling right away back in, In, Double exhale. So just feel into that pattern, Feeling the belly lift on the inhale, Feeling the chest expand on the second inhale, And on that double exhale, Noticing how the whole body lowers and surrenders. You're doing so well. Inhaling into the belly, Lifting the belly up towards the ceiling, Inhaling into the chest, Bringing it up into your heart and to your lungs, And a double exhale, Pushing the air towards your feet. Inhaling into the belly, Inhaling into the chest, Exhale, Pause, Exhale, Empty out. Finding control and stability in the breath, Keeping the mind connected to the breath, The mind connected to how the body moves and how the body feels. Noticing how the breath pulls the air in on the inhales, And how the breath pushes the air out on the exhales. You're doing so well, Keep going with that. Inhaling into the belly, Inhaling into the chest, And a double exhale, Really finding some control and length in that exhale. And at the bottom of your next exhale, We're gonna let go and move into a cycle together. So inhaling into the belly, Inhaling into the chest, Exhale, Pause, Exhale, Empty out. Inhale, Belly, Inhale, Chest, Exhale, Pause, Exhale, Empty out. Inhaling into the belly, And then bringing it all the way up into the chest, Holding at the top of the inhale. So no breath, Containing the energy in the chest, Enjoying any rush of energy, Relaxing and letting go of the idea that you're holding the breath, And just being present with the experience. Feel that stability of pure space, The safety in no breath. And when you're ready, You can exhale. As we move off into our final pattern of breath, Double inhale into the chest, And a double exhale out of the chest. So into the chest, Pause, Into the upper chest, Exhale, Pause, Exhale, Empty out. Inhale, Pause, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. So this beautiful fluidity of the breath, That circular motion of the double inhale and the double exhale, All in the chest space. So total chest isolation with this pattern. Double inhale into the chest, And a double exhale out of the chest. On your first inhale, You're filling up the middle chest. And on your second inhale, You're filling up completely. And as you exhale, You're emptying out halfway. And then on the second exhale, You're emptying out completely, Cycling right away back in, In, Exhale, Exhale. So embracing those tiny pauses that separate the inhales and the exhales. Feeling into these beautiful extensions of the inhales and exhales, The stability and the controlling of the breath. Double inhale into the chest, And a double exhale out of the chest. Finding your center, Staying connected. In, In, Exhale, Pause, Exhale, Empty out. In, Inhale, Pause, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. In, Pause, In, Fill up, Exhale, Pause, Exhale, Empty out. Inhale, Pause, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. Inhale, Pause, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. Keep going with that pattern. You're almost there. You're doing so well. Double chest inhale, And a double chest exhale. So nice. Inhale, Chest, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. Peeling into the space, The connection, Being totally present with yourself in this moment. And at the bottom of your next exhale, Let's do a couple of cycles together. So inhale, Middle chest, Pause, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. Inhale, Middle chest, Inhale, Fill up, Exhale, Pause, Exhale, Empty out. And just hold at the bottom of the exhale. So no breath. Pausing here. Relaxing the body as you hold, Releasing any tension that may have been collected. And when you're ready, You can take a calm inhale in, And a calm exhale out. Just allow your breath to move back to its natural rhythm.