Hi,
Everyone.
This is a quick breath protocol to boost your energy and really get the respiratory muscles firing.
We will take short exhales through the nose,
Really using the diaphragm,
The belly to drive the exhale.
So think about snapping the belly in as you exhale,
Like you're tightening your core to force the exhale out.
But first,
Start with just some easy inhales and exhales through the nose.
Bring some awareness to the body,
To this state.
Start with calm before we start to ramp it up.
If you are pregnant,
Have any major health conditions,
Please stay with light inhales and exhales through the nose or talk to your doctor before doing any type of faster-based breath patterns or longer holds.
After your next exhale,
Take a big inhale through the nose,
Half an exhale,
And start to pulse the exhales out through the nose.
You can start slow and then start to speed it up if you've got the pattern,
Really using the diaphragm to pump the belly,
Push the exhale out through the nose.
Belly will expand on the inhale.
The inhale kind of takes care of itself on these,
But stay with it.
Stay with a nice steady rhythm,
Exhales through the nose.
You might start to feel some tingles,
Lightheadedness.
That's okay.
Just stay with it.
If it ever becomes too much,
You can come back to light inhales and exhales through the nose.
You're almost there.
Last five,
Four,
Three,
Two,
One.
Take an inhale,
Exhale,
And hold.
Sitting on the exhale,
Noticing the sensations of your body.
Relax the jaw.
You can swallow to relieve some tension if you need to.
You're almost there.
Last 10 seconds.
You've got this.
Stay with this hold for five,
Three,
Two,
One.
Take an inhale,
Half an exhale,
And right back to it.
Pulse the belly,
Pull the belly in,
Short exhales through the nose.
If you're okay here,
You can start to speed it up.
Really pump the belly.
Use it to push the exhale out of the nose.
Snap the belly in on the exhale,
Contracting the core with every push of the exhale.
You've got this.
You're almost there.
Stay with it.
Stay with that steady rhythm or start to speed it up.
You've got it.
Inhale just takes care of itself.
It takes practice,
So don't worry if it's not coming easily.
You're almost there.
Three,
Two,
One.
Take an inhale,
Exhale,
And hold.
Holding on the exhale,
Relax the jaw.
Create some space between the back teeth.
Again,
If you need to swallow to release some tension,
You can do that.
You're almost there.
Last four,
Three,
Two,
One.
Take an inhale,
Half an exhale.
Last round.
Pump the belly.
Exhales through the nose only.
You can start to speed it up.
Really get the pattern down first and then start to increase the rhythm.
You've got it.
Stay with it.
Short,
Powerful exhales through the nose,
Really working those respiratory muscles.
Last five,
Four,
Three,
Two,
One.
Inhale,
Exhale,
And hold.
Holding on the exhale.
Stay with this breath.
Hold.
If your mind starts to wander,
Just bring it back to this space you've created.
Notice your thoughts and then let them pass by,
Not judging or attaching.
Just letting them go.
You're almost there.
Stay with it.
You can swallow.
Last five seconds.
Almost there.
You've got it.
Take an inhale and hold.
Holding on the inhale this time,
Using the oxygen you've just absorbed,
Letting it really feed and nourish your tissues.
Last 10 seconds.
For five,
Two,
One,
Let it go,
Exhale.
Come back to light inhales and exhales through the nose,
Letting the body settle.
Notice the energy swirling in the body.
You'll be feeling some clarity.
Can stay here with these light inhales and exhales through the nose for as long as you would like.
Thank you for joining.
Have a great day.
