10-Minute Breathwork For Altered States

This 10-minute guided breathwork session uses rhythmic, connected breathing to help you enter an altered state of consciousness. You’ll breathe through the nose and out through the mouth at two different speeds, moving through three full rounds. As oxygen and carbon dioxide levels shift, sensations like tingling, emotional release, or deep stillness may arise. Breath holds begin around one minute and fifteen seconds and extend up to two minutes, starting with inhale holds and ending with exhale holds to deepen the experience.

Transcript

Hello and welcome to another Guided Breathwork Session hosted by Pneumatics Breathwork.

My name is Mitch Fox and I'm going to be breathing with you today.

We're going to be doing three rounds of energizing breathwork in through the nose,

Out through the mouth.

It's really simple.

Place your hand on your belly and the other on your chest.

We're going to breathe into the belly,

Up into the heart space,

And let it out with a relaxed exhale.

Don't force the exhale.

Just let it fall out with a sigh.

Throughout this journey,

We're going to be doing inhale holds and exhale holds.

Just follow the sound of my breath and listen to my voice as I guide you.

We're going to start off with an inhale hold and then an exhale hold,

Followed by an exhale hold at the end.

Breath holds will start at 1 minute 15 seconds and then we'll finish with a 2 minute breath hold.

Find your way to a comfortable seated position or better yet,

Laying down,

Because just in case you get dizzy,

At least you're already on the ground.

Make sure you never do this breathwork in water or while driving a vehicle.

Let's get ready to breathe.

In 3,

2,

1.

Take a little more in and hold for this 1 minute 15 second breath retention.

Relax into this stillness.

Beautiful.

Now exhale with a sigh in 3,

2,

1.

Great job.

1 round down,

2 more to go.

Take a few normal breaths in and get ready for round 2.

Okay,

Here we go.

In 3,

2,

1.

And then exhale with a sigh for this 1 minute 30 second breath retention.

Relax fully.

You can hold your breath a lot longer than you think.

The more relaxed you are,

The easier it is.

30 seconds remaining.

Beautiful.

Take a big breath in.

Hold.

Let it out.

Amazing.

Now take a few normal breaths and let's get ready for round 3.

In 3,

2,

1.

And now exhale with a sigh for this 2 minute breath hold.

Fully present in this moment.

Just relax.

If you can't make the full 2 minutes,

Count to 10 and then take a big inhale and hold at the top.

1 minute remaining.

Take a big inhale all the way in and hold.

Let it out with a sigh.

Inhale through the nose and let it out with a sigh.

One more time.

In through the nose.

Let it out with a sigh.

After all of this activating breath work,

It's very important that you sit here and integrate for at least 5 minutes doing slow nasal breathing in through the nose,

Out through the mouth.

Allow this to absorb into your body,

Into every cell of your being.

Thank you so much for joining me in this breath work session.

Be kind to each other.

Be kind to yourself.

Peace and love.