This breath protocol is a step up.
So we'll start with a balanced breath and then we'll start to pick up the pace.
We'll go through three rounds and we'll end with some more calming breath practices.
This will hopefully leave you in a calm,
Focused state ready to attack the day.
So wherever you are,
Either seated or on your back,
Just start with an even inhale and even exhale.
And as always,
If you have any major health conditions,
Please stay away from the faster-paced breath patterns or longer holds.
Also,
If you're pregnant,
Please just stay with easy inhales through the nose and exhales through the nose.
Just start to cultivate your awareness.
Notice how you're breathing and where the breath is going.
Wherever you are,
Exhale your air and breathe in for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Breathe in for four,
Out for four,
In for four,
And out for four.
Breathe in for four,
Out for four.
And now we'll start a circular breath.
So in through the nose and out through the nose.
It'll be a strong breath in and then let the exhale just fall out of the nose.
Strong nose and then just let the exhale fall out of the nose.
You can take this as fast or as slow as you want,
But we've got 15 seconds left.
So if you've got it,
Start to pick up the pace.
Passive exhale.
You've got four,
Three,
Two,
One.
Breath in,
Breath out,
And we hold.
Holding on the exhale.
Just allowing everything to settle out and soften.
Relax the jaw,
The space between the eyebrows.
We're not here for too long.
Stay with this hold.
You've got about 10 more seconds.
Stay with it.
Last three,
Two,
One.
In through the nose and we hold at the top.
Holding on the inhale this time.
Allowing the body to use all the carbon dioxide you just built up on the exhale hold.
Now we're using the oxygen you just took in on the inhale.
Good work.
You've got three,
Two,
One.
Slow exhale through the nose.
Breathe in for five,
Four,
Three,
Two,
One.
Out for five,
Four,
Three,
Two,
One.
In for five,
Out for five,
In for five,
Out for five,
In for five,
Out for five,
In for five,
Out for five,
One more round in for five,
And out for five.
Now we go strong in through the nose and a passive exhale out of the mouth.
So it'll sound like this.
Just letting the exhale fall.
You can start slow and then start to pick up the pace,
But on your own in through the nose,
Letting the exhale fall out of the mouth.
Keep it going.
Once you feel comfortable with this pattern,
You can start to pick up the pace up.
Maybe feel a little pickup of energy in the body.
You may start to feel some tingles in the hands,
Feet,
Or face.
Stay with it.
If at any point it becomes too much,
You can always come back to light inhales and exhales through the nose,
But stay with it.
If you've got it,
You've got about 10 more seconds.
Stay with it.
Stay with it.
You've got this.
Last five,
Three,
Two,
One.
Breath in,
Breath out,
And we hold.
Holding on the exhale.
Just noticing any sensations in the body.
Not attaching to them,
Just letting them go.
Creating awareness and space.
Good work.
Keep holding.
Last five,
Three,
Two,
One.
Breath in,
And we hold.
Hold on the inhale and let it go.
Slow exhale out of the nose.
Breathe in for six,
Two,
One.
Out for six,
In for six,
Out for six,
In for six,
Out for six,
In for six,
Out for six,
One more in for six,
Out for six.
This time we're gonna go strong inhales through the mouth and a passive exhale out of the mouth.
So it'll sound like this.
When you're ready,
Off you go.
Strong in through the mouth and then a passive exhale out of the mouth.
Strong in,
Getting as much air,
As volume,
Much volume as possible,
And then just letting it fall out of the mouth.
Once you feel comfortable with the pattern,
As always,
You can start to speed up.
Pick up the pace.
You might really start to feel those tingles in the hands,
Feet,
Or face.
Some light-headedness.
It's normal.
Stay with it.
You're almost there.
Keep going.
Last five,
Three,
Two,
One.
Breath in,
Breath out,
And hold.
Holding on the exhale.
Stay with it.
Your mind will tell you you need to breathe well before you need to.
Allowing the CO2 levels to rise after we dropped them from the circular breathing,
Especially out of the mouth.
It offloads a lot of carbon dioxide.
You've got this.
Stay with this.
Hold.
You're almost there.
Last five,
Three,
Two,
One.
Breath in,
And we hold.
Holding on the inhale this time.
Stay with it.
Just allowing the blood gases to even back out.
This time a slow exhale through the nose,
As slow as you can let it leak out.
When you get to the bottom,
Slow breath in through the nose.
And then this time,
Hum the exhale out.
As long as you can extend it,
Just a humming exhale.
When you get to the bottom,
Slow breath in through the nose.
Expand ribs and belly,
And then a humming exhale.
Extend it for as long as you can.
When you get to the bottom,
Slow in through the nose,
And a slow humming exhale out of the nose.
You can keep going with those slow and steady humming exhales for as long as you would like.
I hope you enjoyed this breath practice.
If you have any questions,
Please don't hesitate.
Let me know,
And I hope you have a great rest of your day.
Thank you.
