Hi,
Everyone.
This breath recording is one that will hopefully give you a little bit of energy boost in the morning or if you need it in the afternoon for a little pick-me-up,
You can use it then too.
So start by either coming down onto your back so you can bend the knees,
Let the knees knock together,
Take the feet a little wider.
It might give you a little bit more space in the low back or you can sit up nice and tall,
Feet flat on the ground.
Just take a couple of inhales and exhales,
Not changing anything yet,
But we'll get right into it.
But before we do,
Just take a few moments to notice how you're starting,
How you're feeling.
And take a big inhale through the nose,
Open mouth,
Exhale,
Let it go.
One more,
In through the nose,
Open mouth,
Exhale.
This time,
We're going to take more of a powerful breath.
So think a strong inhale and a strong exhale.
It'll be in through the nose and out through the mouth,
But a little bit elongated.
Think a two-count inhale,
Two-count exhale.
So it'll sound like this.
In five,
Four,
Three,
Two,
One.
In through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
Keep going strong in and then strong out.
Even count inhale,
Even exhale,
But a little bit more powerful,
Really moving some air.
Strong in,
Strong out.
You might start to feel some tingles,
Stay with it.
You've got five,
Four,
Three,
Two,
One.
Take an inhale,
Exhale,
And hold.
Holding on the exhale.
And you may have already noticed some changes in how you're feeling.
Maybe a little uptick of energy,
But stay with this hold.
You've got plenty of air.
Your mind might tell you you need to breathe,
But just stay with it about 10 more seconds.
Three,
Two,
One.
Take an inhale and hold.
Holding on the inhale this time.
Almost there.
Keep holding.
Last 10 seconds.
Five,
Three,
Two,
One.
Let it go.
Right back into it.
Strong in through the nose,
Out of the mouth.
In through the nose,
Out of the mouth.
Keep with it.
Strong in through the nose,
Powerful exhale out of the mouth.
Allow the belly and ribs to expand on your inhale,
And then strong exhale,
Pull the abs in.
So slow,
Powerful breath in through the nose,
Out through the mouth.
Stay with it.
Almost there,
About 15 more seconds.
Pull the air in,
Push the air right back out.
Keep it going.
Last five,
Four,
Three,
Two,
One.
Take an inhale,
Exhale,
And hold.
Once again,
Holding on the exhale.
Keep holding.
You got this.
Last 15 more seconds.
You could always swallow,
Release the urge to breathe.
Last five,
Three,
Two,
One.
Take an inhale and hold.
Ten seconds.
Five,
Three,
Two,
One.
Let it go.
A couple of recovery breaths.
Just easy in through the nose,
Easy out through the nose.
Easy in,
Easy out.
Exhale,
Breathe in for four,
Three,
Two,
One.
Out through the nose 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.
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.
In through the nose and out through the nose.
Allowing the ribs and belly to expand on your inhales.
And just notice how everything falls back towards the midline on your exhales.
And finish out the round that you're on.
And breathe in for six,
Five,
Four,
Three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for six,
Five,
Four,
Three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for six,
Three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for six,
Three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for six,
Five,
Four,
Three,
Two,
One.
Pause for three,
Two,
One.
Out for three,
Two,
One.
Hold for six,
Five,
Four,
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Out for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
In for four.
Pause for four.
Out for four.
And pause for four,
Three,
Two,
One.
On your own.
In for four.
Pause for four.
Out for four.
And pause for four.
A box breath.
Just even count.
Inhale,
Hold.
Exhale and hold.
And if this feels easy or a little restricted,
You can extend the count to five,
Maybe even six.
In for five or six.
Hold for five or six.
Out for five or six.
And hold for five or six.
And finish out the round that you're on.
Just let the breath come back in naturally relaxed.
Not worried about a count.
Just let it flow where it wants to flow.
And once again,
As we wrap up,
Just notice now how your body feels.
How about your mind,
Your thoughts?
Maybe a little bit more energy.
Are you ready to attack your day or keep attacking the rest of your day?
Wherever you are,
I hope you have a great one.
Thanks for joining.
