This short breath practice is designed to work on CO2 tolerance and general resilience.
We'll do these on the inhale,
But you can also do these on exhale holds.
So start by sitting up nice and tall,
Feet planted on the ground,
And just begin with some general awareness.
Notice how the breath is moving in the body,
Where it's flowing,
And start to take inhales through the nose and out through the nose if you're not already.
This practice will all be done nasally.
Think about expanding the ribs and belly on your breath in.
Notice how everything draws back together on your breath out.
We'll begin our first hold in five.
Take a breath in,
Two,
One,
Inhale and hold.
So holding on the inhale.
This first one might not feel like too much,
But we've got ten rounds,
So stay with it.
Last five,
Three,
Two,
One,
Exhale and just recovery breath.
So we're going every minute on the minute.
A hold for a count of 20,
And then we recovery breathe for the rest of the minute.
So really take your recovery time to try to slow down the breath.
In through the nose and out through the nose.
Slowly in and then slower out.
We're holding again in five,
Three,
Two,
One,
Breath in and hold.
Holding on the inhale.
Release any tension you're holding in the jaw,
The shoulders.
Last three,
Two,
One,
Exhale and recover.
It's really just using this time to refocus on your breath.
In through the nose and then maybe slower out through the nose as quickly as you can,
Trying to slow the breath back down.
Holding in ten.
Three,
Two,
One,
Breath in and hold.
Just notice where your mind goes during these holds.
You're almost there.
Exhale and recover.
Easy in through the nose,
Easy out through the nose.
Maybe a counted breath,
Maybe not,
Maybe just feeling how the breath feels in the body.
Checking in with your emotional state,
Your mental state.
Holding again in five,
Three,
Two,
One,
Breath in and hold.
Halfway through,
Stay with it.
Last three,
Two,
One,
And recover.
Doing great.
Just keep with it.
Allow this recovery time to be a time where you just reset,
Recenter.
Ten seconds.
Holding in five,
Three,
Two,
One,
Breath in and hold.
Last three,
Two,
One,
Recovery breaths.
Just allowing the breath to slow.
We know a slower exhale in particular is more calming.
So if you see if you can just lengthen the exhale out just a touch.
Holding again in five,
Three,
Two,
One,
Breath in and hold.
Stay with this hold.
You got this.
You're halfway there.
Three,
Two,
One,
And recover.
Notice when your mind starts to tell you I can't or this sucks and know that you can and you are and we can do hard things.
This is just part of training.
You're training the body but you're also training the mind,
Your resilience.
You just have a couple left.
Ten seconds.
Holding in three,
Two,
One,
Breath in and hold.
Stay with it.
Last five,
Three,
Two,
One,
Recovery breaths.
Nice work.
You're almost there.
Stay with this practice.
Easy in,
Easy out.
When the mind starts to wander,
Just bring it back to the breath.
Giving yourself the tools to refocus,
Re-center.
Holding in five,
Three,
Two,
One,
Breath in and hold.
Ten more seconds.
Last five,
Three,
Two,
One,
Recovery breaths.
Nasal only.
Slowly in and slower out.
How quickly can you get it back under control?
Holding in ten.
Last five,
Three,
Two,
One,
Breath in and hold.
Halfway.
Last five,
Three,
Two,
One,
Recovery breaths.
Nice work.
We just have one more hold after this period of recovery.
20 more seconds.
Last ten.
Five,
Three,
Two,
One,
Breath in and hold.
This is your last one.
You've got this.
Last five,
Three,
Two,
One,
And recover.
In through the nose and out through the nose.
Just get it back under control.
Just taking the next few breaths to notice how your mental state has maybe changed over the last few breaths.
To notice how your mental state has maybe changed or shifted.
How the breath feels in the body.
And after your next exhale,
Breathe in for five,
Three,
Two,
One,
Out for five.
Two,
One,
In for five.
Two,
One,
Out for five.
Two,
One,
In for five.
Two,
One,
Out for five.
Two,
One,
In for five.
Two,
One,
Out for five.
Two,
One,
In for five.
Two,
One,
Out for five.
Two,
One.
You can continue that count of breath in for five,
Out for five on your own for as long as you would like.
And if you're ready to move on with your day,
I hope you have a great one.
Thanks for joining.
