We'll start today's session seated.
If you are pregnant and have any major health conditions,
Please stay away from the faster breath patterns or any longer holds.
But if we can begin by thinking of the ribs,
Belly and chest as three separate chambers of the breath,
I want you to think about inhaling into each one separately,
But fluidly.
So the first thing we'll do will be a little faster and then we'll start to slow it down.
So the first thing will be a three-part inhale.
Think belly,
Ribs,
Chest.
It'll sound like this.
And then we'll exhale out of the nose,
Powerful exhale.
So once you're ready to start that,
Go ahead.
We're not going to be here for long,
So you can start slow and then start to speed it up at your pace.
Stay with it.
You might start to feel a little rush of energy.
You're almost there.
Last 10 seconds.
Stay with it.
Start to speed it up.
If you haven't already for five,
Four,
Three,
Two,
One,
Take an inhale,
Exhale and hold.
Holding on the exhale,
Notice the body sensations and bring the attention back to the ease in your body,
Letting go of any tension you might be holding.
You're almost there in three,
Two,
One,
Back in through the nose,
That three-part inhale and then exhale out of the mouth.
In through the nose,
Out of the mouth.
Keep it up.
You got it halfway there.
Strong three-part inhale through the nose and blowing it out of the mouth.
Powerful exhale out of the mouth for three,
Two,
One,
In through the nose,
Out of the mouth.
Then we hold.
Holding on the exhale,
Might start to feel some changes in temperature,
Tingling in the hands,
Feet,
Or face,
But just stay with it.
Staying with your breath.
Stay with this hold.
You've got it.
You're almost there.
You need to swallow to relieve a little tension.
You can do that.
Last five,
Four,
Three,
Two,
One.
This time,
Three-part inhale through the mouth,
Out of the mouth.
In through the mouth,
Out of the mouth.
Keep it up.
You might start to really feel those tingles or changes in temperature,
Maybe some lightheadedness,
But just stay with it.
You're almost there.
Strong in through the mouth,
Filling up ribs,
Belly,
Chest,
And then exhale out of the mouth for five,
Four,
Three,
Two,
One.
In through the nose,
Out of the mouth,
And hold.
Holding on the exhale.
Notice the energy swirling around in the body.
Notice the changes in temperature if you're having any.
Just bringing your attention as the mind starts to wander,
And it will.
Back to the breath.
Back to the sensations of the body,
The cessation of the breath.
You're almost there.
Stay with this hold.
You can swallow if you need to,
But stay with it.
You've got this.
Last 15 seconds.
For 10.
Last five,
Four,
Three,
Two,
One.
In through the nose,
Out through the nose.
Take a couple recovery breaths here,
Letting the blood gases just even back out.
On your next inhale,
Breathe in,
For four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Keep going on your own.
In for four,
Out for four,
And hold for four.
Staying with the count.
Even inhale,
Exhale,
And hold.
If this begins to feel easy,
You can take it up to a count of five or even six.
Inhaling for five or six,
Exhaling for five or six,
And holding for five or six.
Just about another minute here.
Maybe noticing a little bit of balancing out.
Just staying with the breath.
Last 15 seconds,
Even in,
Out,
And hold.
Breathe in for six,
Five,
Four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Strong exhale for three,
Two,
One.
In for six,
Five,
Four,
Three,
Two,
One.
Pause for four,
Three,
Two,
One.
Strong out the nose for three,
Two,
One.
Keep going in for six,
Hold for four,
And then powerful exhale out of the nose for three.
Shortening the exhale to the inhale,
Building a little bit more energy as we round out our practice.
You can stay with this six-second inhale,
Four-second pause,
And three-second exhale for as long as you would like.
If you would rather end with a more balanced breath,
You can go in for five slight pause and out for five slight pause at the bottom,
And stay with that if you need to be a little bit more even instead of energized.
Hope you enjoyed and have a great rest of your day.
Thanks.
