Come to your practice.
This is going to be a quick breath work practice.
You can do it anytime you need a fast and easy way to get the burst of energy,
Anytime you want to focus on something new,
Or to clear your energy whenever you feel sleepy.
So we're going to do three rounds of breath of fire kapalbhati breathing.
It's going to be fast inhalations through the nose and exhalations are going to come naturally.
You're going to pump the belly into the spine as we go.
It's going to sound something like this.
So you can come to a nice and easy seat,
Sitting tall on the tailbone,
And take a moment to roll the shoulders around,
Roll the neck around,
And take any stretches that your body might be craving before you can settle in and be still for a few minutes.
To begin,
Close down the eyes and take a deep full breath in through the nose,
Filling up the belly with air.
And a deep sigh out the mouth as you let it all go.
Do that two more times.
Big full breath in through the nose,
All the way from the tailbone up to the crown.
Inhale,
And allow your exhale to really be full body as you feel your tailbone press down onto the earth.
One more deep inhale through the nose,
And breathe out the mouth.
We're going to do three rounds of breath of fire with holds in between.
To begin,
Take a big breath in through the nose and breath of fire.
Keep it going at your own pace with your own breath.
You can turn your eyes in and up to the brow and press the tongue on the roof of the mouth to take a super meditative face posture here.
Really feel the belly pumping into the spine.
You have 25 more seconds.
Take a deep breath in through the nose,
And this time when you reach the top,
Pause there.
Hold the breath in.
Release the shoulders,
And try to relax your entire body around this breath hold.
Release any tension you might be holding in the jaw,
In the hips,
In the feet,
In the palms.
And the eyes turn in and up to the brow.
And slowly exhale out the mouth as you let it go.
Breathe out so much that eventually the belly starts to suction into the spine,
And when you reach that point,
Hold the breath out.
We're going to try to hold for 30 seconds.
If your body starts craving oxygen,
Let yourself know that it's okay.
And we have more than we need,
And when you really need to take a breath in,
The body will naturally do that,
So you have nothing to worry about as you hold the breath out.
Take a deep inhale through the nose,
And a deep exhale out the mouth.
Let it all go.
And with your next breath in,
We're going to begin breath of fire round two.
Deep inhale through the nose,
And start pumping up the belly.
We're going to try to keep this going for 45 seconds,
So keep the spine super tall,
And feel the crown of the head reaching up towards the ceiling as you keep pumping the belly.
Release any tension in your jaw,
And turn the eyes in and up.
Take a deep,
Full,
Slow breath into the nose.
Fill up your entire being with oxygen.
Then hold it at the top for 30 seconds.
Release any tension in your face and your jaw as you hold the breath in.
Feel into the molecules restoring themselves with the breath.
Feel into the prana,
Feel into the life force that resides in your body.
And then in two,
One,
Deep exhale out the mouth.
Let it go,
Maybe let out the sigh.
Feel the belly suctioning into the spine as you blow all of your air out,
And hold the breath out for 30 seconds.
If you need to breathe in,
You can always breathe in,
But try to hold.
Notice what it feels like to be completely empty,
And try to really relax in this space.
Take a deep breath into the nose,
And breath of fire,
Round three.
We're going to try to go for a minute this time.
Start pumping up the belly.
Feeling your entire body fill up with energy as oxygen moves into places that it hasn't been before.
Maybe you start visualizing this energy that rests in the base of the spine as a white light moving up your spinal column as you push it up with the breath.
Last 15 seconds here,
Maybe you start going even a little bit faster,
Fully giving it your all.
Take a deep full breath into the nose,
And hold.
Eyes turning up to the brow,
Tongue comes onto the roof of your mouth.
Now your awareness moves outside of your body,
So you feel your aura moving and expanding in all directions.
You hold.
Visualize yourself from the third person as you keep holding for 10 more seconds here.
And a big sigh out the mouth,
As you let it all flow out,
All of the air,
And try to hold the breath.
When your body feels like it's running out of oxygen,
You might start to visualize all the oxygen in your toes and your fingers moving up into your lungs space to support your lung.
Letting yourself know that it's okay.
It's okay to be empty.
And try to turn your awareness onto the life force,
Onto the prana that's circulating around your body as you hold the breath out.
Take a big,
Full,
Yummy inhale into the nose,
And sigh out the mouth.
And slowly come back to your natural pattern of breathing.
And as you come back to the natural pattern of the breath,
You can start moving the body around,
Pulling the wrists and neck around.
And before you move on with your day,
Taking a few sweet moments with yourself to reflect upon the practice,
Reflect upon your experience,
And allow yourself to really enjoy and feel into this new state of being.
Thank you for breathing with me today.
Namaste.
