Welcome.
Thank you for joining me for today's breathwork practice.
I will recommend that you practice this technique in a seated,
Upright position,
Supported by a bolster,
Pillow,
Or block underneath your seat.
Another option is to recline on your back with a bolster underneath your knees.
Before we begin,
You may pause here to prepare your environment.
Let's begin.
If you are seated,
Lengthen your spine,
Draw the shoulders down the back.
If you are reclined,
Make any adjustments you may need underneath your back body,
Creating ease and effortlessness in the body.
Reach your awareness to shift inward,
Softening the gaze or closing the eyes.
Today's breathwork practice will involve a rhythmic count,
Four counts on our inhale,
Five counts on our exhale,
And six counts on our exhale retention.
Then we will repeat the cycle of breath.
Take an expansive breath in,
And an audible breath out through the mouth.
Inhale fuller,
Filling up down through the side ribs,
Exhale,
Sigh it out.
Inhale through your nose for four,
Three,
Two,
One,
Exhale,
Five,
Four,
Three,
Two,
One,
Pause empty,
Six,
Five,
Four,
Three,
Two,
One,
Inhale for four,
Part the teeth,
Exhale,
Five,
Four,
Three,
Two,
One,
Hold empty for six,
Inviting energy to receive.
Inhale for four,
Three,
Two,
One,
Exhale for five,
Allowing the exhale to wash down,
Hold empty for six,
Five,
Four,
Three,
Two,
One,
Breathe in,
Four.
Exhale,
Five,
Hold empty,
Six,
Five,
Four,
Three,
Two,
One,
Breathe in,
Four.
Exhale,
Five,
Hold empty,
Six,
Observe the changes,
Breathe in,
Four,
Three,
Two,
One,
Exhale,
Five.
Ease,
Hold empty,
Six,
Breathe in,
Four,
Three,
Two,
One,
Breathe out,
Five,
Hold empty,
Six.
As you inhale,
Explore taking a fuller breath,
Allowing the inhale to fill up the length of the spine through the side ribs,
Back ribs,
Lower back,
Navel.
As the exhale filters out,
Notice any changes in physical sensations,
Calmly inviting your breath to return to neutral,
Slowly in and out through the nose,
Inviting your eyes to open.
Tap into what has shifted for you.
Benefits of this breathing technique can be felt almost immediately.
A mood-boosting,
Mind-calming breathwork practice.
