Low Belly Breathwork

From the tantric tradition, this practice incorporates the connected breath, inhaling and exhaling out of the mouth. Focusing on inhaling into the low belly and expanding and releasing any tension and emotions one may be holding here.

Transcript

You are here,

Wise one,

Sending gratitude to you for showing up for yourself,

To practice stillness,

Breath work.

This will be a breath work meditation.

If you are unfamiliar with breath work and have never done it before,

This may not be for you.

Please note that you should not continue with this meditation if you are pregnant,

If you have any cardiovascular or heart conditions,

High blood pressure that is not being controlled.

And if you are unsure if you should do this practice,

Please do some research and return at a later time.

Taking some deep breaths,

Finding yourself laying on a supportive surface flat on your back,

Placing your arms down by your sides,

Palms up or if you so desire,

Placing one hand on your low belly and one on your heart.

Just coming into full relaxation as you get situated,

Taking some deep,

Long inhales in through your nose and out through your mouth,

Settling the body,

Calming the mind,

Bringing all of yourself here now to this moment,

To this practice.

Inhaling deeply in through the nose and exhaling out of the mouth,

Taking a few more rounds here on your own.

This practice,

Continue breathing as I describe this practice to you.

This practice we are going to be doing a low belly breath work practice.

We're going to be using a breath that is a tantric breath.

It is called a connected breath and it is an inhale and exhale out of the mouth.

Continue with your relaxed breathing as I continue to explain this to you further.

I will guide you to beginning.

Informing your nervous system that we will breathe for about 12 minutes.

Please know that any tingling or clenching,

Shaking is welcome,

Invited and completely normal.

Continue breathing through if any of these sensations arise for you.

It is simply your cortical mind letting go of control and dropping into the primal brain where it is most available for rewiring.

Anything that may arise to be let go of during this practice.

Breathing into the low belly,

We tend to hold a lot of emotions here.

They may arise at any time if you need to kick,

Punch your arms,

Shake or allow movement of energy in any way through your voice,

Through sounding.

Please do so and then return to the connected breath.

And now we will begin this breath work.

Relaxing the jaw,

Relaxing the forehead,

Relaxing the body,

The shoulders,

The back and the glutes and the legs.

Begin now with a connected breath,

Inhaling and exhaling in and out of your mouth,

Taking the inhale all the way down to the low belly.

Holding this connected breath through this entire practice,

No pause at either end of this breath.

Keeping it connected,

You won't pause on the inhale or the exhale.

Starting to return to this connected breath.

If you stray away,

Lose track or otherwise need to allow energy to move.

Inhaling on the inhale in through your mouth,

Relax jaw,

Inhaling all the way down into the low belly.

Letting your low belly expand on the inhale and relax on the exhale.

For the first few rounds of this connected breath,

You may feel that you need an extra little force to get this breath all the way down into your low belly.

That's okay.

Keep breathing deeply,

Inhaling and exhaling with the connected breath down into your low belly,

Feeling the low belly expand with your breath on the inhale.

Keeping the breath connected.

If at any time it feels too intense,

Slow the breath down a little bit,

Just keeping it connected without pausing.

And if you wish to go deeper,

Speeding up the breath,

Making sure that your focus remains on the low belly area of your body as you inhale and exhale.

Breathing here on your own for a couple of minutes to stay connected with the low belly,

With this breath.

Bring your mental awareness to the felt sensations in your low belly.

With every breath,

With every inhale into your low belly,

Notice,

Notice the sensations that are present in your low belly as you continue with the connected breath.

Breathing in and out.

Breathing out.

Keeping the breath connected.

And if your mind has wandered,

Bringing it back,

Back to your low belly,

Back to the felt sense in your low belly,

The sensations arising with every breath,

Just taking a mental note of the sensations as they arise and shift and change.

Breathing in and out.

Breathing out.

Bringing yourself back once again to the low belly and the sensations that may be arising as you continue with the connected breath,

Inhaling and exhaling out of your mouth with a relaxed jaw,

Keeping this breath connected.

And on your next full exhale,

I want you to sound through your mouth,

Through your vocal cords,

Any sensation that may be arising,

Allow it to release.

It may be a sigh or a moan or a scream,

A yell.

Maybe you have a message from your low belly for yourself that comes in words.

Just allow yourself to express on the exhale,

Allowing it to be as long as it may need to be,

As short as it may need to be,

And then bringing yourself back,

Back to the connected deep breath in and out of the low belly,

No pause on the inhale or the exhale,

And bringing your focus back to the felt sense in the low belly,

Continuing with the connected breath in and out of the low belly.

Perfect.

And again,

Bringing your focus back to the felt sense,

The sensations in the low belly,

And on your next exhale,

Exhaling out the sensations that are present in the low belly,

Exhaling them out,

Making sound through the mouth,

Through the vocal cords,

Allowing them to release and move.

Emotion is energy in motion,

And it has to move.

Returning to the connected breath,

And one more time,

Sounding on the exhale,

Sounding as exuberantly as is necessary to move any emotion or energy or sensations that have arisen through this practice in your low belly,

Exhaling.

Maybe you're shaking as well,

Thrusting,

Moving,

Punching,

Kicking,

Whatever it may be.

Allow it to move,

And as that exhale of sound and movement ends,

Coming back to the connected breath in and out of the low belly.

Staying here with the connected breath for a few more minutes.

You're doing great,

And you're almost there.

Allow yourself this space to go even deeper,

Breathing and expanding into the low belly on the inhale and exhaling it out through a relaxed mouth and jaw,

Keeping the breath connected.

You're almost there.

You're doing great,

Keeping the breath connected.

And on your next exhale,

You're going to release the exhale out through the mouth once again,

In whatever way feels correct for you,

And then releasing the connected breath,

Releasing the exhale and coming into stillness,

Allowing the breath to return to normal,

Inhaling and exhaling out of the nose or the mouth,

If that feels correct for you at this moment.

Just allow the breath to return to normal.

Allow the body to relax.

Allow the mind to relax,

And continue to notice any sensations that may be present in your low belly as you allow the body to come into full relaxation once again,

Allowing the breath to return to normal,

The heart rate to return to normal,

Sending love and gratitude to yourself for showing up,

For releasing,

For allowing yourself the space and time for yourself for this practice,

For your body,

For your nervous system.

May love and light and peace move with you gracefully throughout your day.

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