Hello guys,
My name is Kelsey and I'll be taking you through this next 10 minute breath work practice.
The aim of this practice is to regulate the nervous system and calm the mind and the body.
You'll be breathing in through the nose,
Mouth closed.
You can be seated or lying down,
It doesn't matter.
So let's begin by shutting down the eyes and just focusing on the natural rise and fall of your body as you inhale and you exhale.
Just letting the body settle,
Anchoring into the present moment,
Being aware of your inhale,
Being aware of your exhale,
No influence.
We will be starting the first pattern with inhaling into the belly,
Then inhaling into the chest and a calm exhale.
So when you're ready,
Inhale belly,
The belly lifts,
Inhale chest,
The chest expands and a calm controlled exhale,
Slowly letting the body lower.
Inhale belly,
Belly lifts,
Inhale chest,
Chest expands,
Exhale controlled and complete,
Pushing the air towards your feet.
Starting again,
Inhale belly,
Inhale chest and exhale emptying out completely,
Cycling right away back into the belly,
Into the chest and a calm controlled exhale.
We'll bring a count into the sequence now,
So breathing into the belly for three,
Breathing into the chest for three and a calm controlled exhale for six.
The count will help your mind anchor into the practice.
So just keep that count active in your mind,
Exhaling completely,
Inhaling into the belly,
Two,
Three,
Inhaling into the chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
So on your inhale into the belly,
The belly fills up like a balloon and on the inhale into the chest,
The chest expands,
The ribs open and as you exhale,
You're pushing the air towards your feet ensuring that you're not refilling the belly and at the bottom of that exhale,
You're inhaling into the belly,
Feeling it up like a balloon then bringing it up into the chest,
Feeling your ribs and heart space open and as you exhale,
You're pushing it towards your feet.
So belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
Belly,
Two,
Three,
Chest,
Two,
Three,
Exhale,
Two,
Three,
Four,
Five,
Six.
So nice,
Keep going with that pattern,
Keep feeling the space in the belly,
Keep expanding the space in the chest,
Letting the mind stay connected to the count and just surrendering,
Letting go as you get further into the sequence,
Inhaling into the belly,
You're pushing the belly up towards the ceiling,
Inhaling into the chest,
You're opening up the ribs,
Filling up the lungs completely and on the exhale,
You're emptying out,
Pushing the air towards your feet and at that bottom of the exhale,
You're inhaling straight away,
Belly,
Inhaling chest and a slow controlled exhale,
Inhaling into the belly,
Inhaling into the chest and a calm exhale and at the bottom of this exhale,
You're going to hold for a moment,
Stabilising the energy in the belly from the progression of the breath sequence,
Just pausing here for a moment and when you're ready,
Starting back into that same pattern,
Inhaling into the belly,
Inhaling into the chest and a calm exhale emptying out,
So I'd like you to drop the count for the second half of this sequence,
I would like you to feel into the body and the space that you're creating on those inhales and on those exhales,
So being aware of the belly lifting on that inhale,
Being aware of the chest expanding on the inhale and exhale emptying out completely,
Being aware of the body lowering and emptying out and at the bottom of the exhale,
Cycling right away back into the belly,
Into the chest,
Exhaling emptying out,
Inhaling into the belly,
Inhaling into the chest and a calm controlled exhale out,
I want you to make these inhales and your exhales as slow and as controlled as possible,
So just lean into the practice a little more,
Surrender to the breath,
You're doing so well,
Inhaling into the belly,
The belly pushes up,
Inhaling into the chest,
Pulling it into the heart space,
Filling up the lungs and as you exhale you're pushing the air out of the body,
Inhaling into the belly,
Filling the belly with air,
Inhaling into the chest,
The chest expands,
Feeling those tiny little back muscles activate and on the exhale you're slowly emptying out,
Controlled and complete,
Inhaling into the belly,
Inhaling into the chest,
Exhale emptying out completely,
Watching the body,
Watching the belly fill up,
Watching the chest expand and watching the whole body lower as you empty out completely,
Inhaling into the belly,
Inhaling into the chest and a calm controlled exhale,
Pushing the air towards your feet,
So nice we're almost there,
Inhale into the belly,
Inhaling into the chest and exhaling emptying out,
Cycling right away back into the belly,
Into the chest,
Exhale emptying out into the belly,
Into the chest,
Exhale emptying out completely,
Inhaling pushing the belly,
Filling it with air,
Inhaling into the chest,
Opening the ribs,
Exhaling pushing the air towards your feet,
Inhaling into the belly,
Inhaling into the chest and a calm controlled exhale out,
Watching the air move from the belly up into the chest and then watching the breath move from the chest down the spine,
Emptying out,
Inhale belly,
Inhale chest,
Exhale controlled and complete,
Making those inhales and exhales as slow and as patient as possible,
Inhaling into the belly,
Inhaling into the chest,
Exhaling emptying out,
Beautiful,
Cycling right away back into the belly,
Into the chest,
Exhale empty out completely,
Inhaling into the belly,
Inhaling into the chest and exhaling emptying out and on that inhale you're pushing the belly up towards the ceiling,
On the inhale into the chest you're feeling the ribs open,
Filling up the lungs,
Maximizing the volume that you have available,
Exhaling emptying out,
Pushing the air down your spine,
Inhaling into the belly,
Inhaling into the chest,
Exhale empty out,
Let's do one more before we move off into a retention,
Inhaling into the belly,
The belly lifts,
Inhaling into the chest,
The chest expands,
Exhale emptying out,
Holding here for a moment,
So no breath at the bottom of your exhale,
You're holding the breath at the bottom of the exhale,
Enjoying this space between the thoughts,
Stabilizing the energy that you've created.
And when you're ready taking a slow calm inhale in and a slow calm exhale out,
Just coming back to the natural inhales and exhales of your body,
No influence,
No control,
You're welcome to stay here in meditation or if you would like to come out of the practice just bring some slight movements into your fingers and your toes,
Feeling the body awaken and slowly opening the eyes,
Thank you.
