Welcome to your breath work session.
Thanks for joining me today.
My name is Ryan and I'll be guiding you through a very gentle practice that leads with awareness at the foundation,
Offers a few techniques for downregulation into maybe what you're expecting to be a stressful day,
And just deep connection to you.
Begin to get settled into your seat or lying down.
Remember today we're gonna be breathing through nose and trying to create belly breaths.
You'll hear the cues often.
Just come back to your anchor,
Wherever you feel it best.
Don't try to perfect the technique,
But just begin to breathe with me.
As you begin to breathe in your version of a belly breath,
Begin to notice the state of your breath.
What I mean by that is,
As you breathe in,
Maybe just state something like,
Inhaling,
And as you exhale or you let go of your breath,
Just state something internally like,
I'm exhaling or exhaling.
Breathing in through your nose,
Letting your belly expand,
And then releasing,
Feeling connected,
Grounded as you're coming all the way down.
Continue to use this breath,
Which is just a really easy,
Balanced breath.
Trying to keep your inhale and your exhale balanced as you breathe in through your nose,
Inflating your belly,
And then releasing,
Coming all the way back down.
See if you can.
Anytime you get caught in a thought,
Don't follow it with a story or a narrative.
Just simply call it something like,
Thinking.
Not a good thought or bad thought.
Just thinking.
Breathe in.
Your belly rises.
I'm inhaling.
Belly falls.
I'm exhaling.
I'm breathing in.
There's a thought.
I'm thinking.
Following these gentle inhales,
Keeping your anchor.
Be in your nose or your belly.
Come back to that spot as you breathe in.
I want you to imagine now that you have a marble somewhere right below your belly button,
And every time you breathe,
That marble grows from about the size of that tiny little marble to expanding to the size of a softball,
And then returning as you exhale.
Give this a try.
Breathe in.
Expand.
Size of a softball.
Exhale.
Back to a marble.
Breathe in through your nose.
Let your expand,
Opening,
And then back to the size of a marble.
Focusing on this diaphragmatic movement,
Expansion,
360 degrees.
Breathe in.
Expand.
Breathing in,
And exhale.
Breathe in.
Belly expands.
Marble to baseball.
Exhale.
Release it all the way down.
Still keeping your belly breaths.
See if you can now.
As you breathe in,
Focus on your ribs expanding.
Maybe even bringing your hands to your ribs.
Feeling the outward expansion in this lung capacity.
Still labeling your inhales and your exhales.
Breathing in through your nose.
Belly's rising.
Ribs expanding.
Long and deep.
Let's start to create a cadence here.
This cadence,
Pretty simple.
Four counts in.
Seven counts hold.
Eight counts release.
Keeping the mechanics that you know,
Use your nasal breath here.
All of us together.
Breathe in for a count of four,
Three,
Two,
One.
Now hold.
Seven counts right here.
Five,
Four,
Three,
Two.
Releasing extra slow.
All the way down.
Eight counts.
Like you have a straw in your mouth.
Like a very small coffee straw.
All the way to the bottom.
When you reach the bottom,
Breathing in through your nose.
All the way up.
Four,
Three,
Two,
One.
Hold.
Four,
Seven,
Eight is this cadence.
The cadence of bliss.
Not squeezing to hold here.
Just holding.
Being in between breaths.
Now exhale.
Eight counts.
All the way down.
Release,
Release.
Breathing in for four.
Holding at the top for seven.
Now release slow.
Eight counts.
All the way down.
All the way down.
Breathe in for four.
Cadence of bliss.
All the way up.
Expand through your belly,
Your heart.
All the way up.
And now hold.
Seven counts here.
Relax your face.
Relax your body.
Now exhale.
Letting the energy begin to settle back down your spine.
Three,
Two,
One.
All the way down.
Breathe in for three,
Two,
One.
Hold.
Seven,
Six,
Five,
Four,
Three,
Two.
Exhale.
Eight.
The way down.
Three,
Two.
Now all the way up.
Breathe.
Hold it at the top for a peaceful apnea.
Take a sip in.
Now release slow.
We're going to do another one of those.
Just release it slow.
Release it slow.
When you get to the bottom,
Big belly breath.
In through your nose.
All the way up.
Holding at the top.
Take another sip.
All the way down.
All the way down.
All the way down.
We're going into a balanced three,
Three breath.
Breathe in all the way up.
All the way down.
In,
Two,
Three.
Out,
Two,
Three.
Belly rises.
Heart.
Now release.
All the way down.
Breathe in,
Two,
Three.
Now out,
Two,
Three.
Belly.
Then your ribs.
Now your heart space.
Now release.
All the way down.
Keep this cadence.
Balanced.
It's three counts in and three counts out.
You can tap on your leg or you can just simply know.
First count belly.
Second,
Ribs.
Then the heart.
Expanding in a cadence that suits your pace.
Breathing in through your nose.
You might start to feel a little fatigue.
You might feel a little bit of fatigue in your nose and maybe even in your body.
It's okay to move around.
Just breathing in for three.
Out for three.
In,
Two,
Three.
Out,
Two,
Three.
We're almost to a hold.
Breathing in and out.
You can speed up here if you'd like.
I sometimes like right at the very end like to speed up like a final sprint.
In,
Two.
Out,
Two.
Breathe in,
Two.
Out,
Two.
You're breathing.
You're expanding.
You might feel a little light-headed.
You might feel the chemistry beginning to move through you.
Even heat moving through your body.
Just energizing.
Waking the body up.
Moving into clarity here.
Breathing in,
Two.
Out,
Two.
Breathe in,
Two.
Out,
Two.
Big breath in.
All the way up.
Now,
Releasing it.
Last one.
All the way up and hold.
Now,
Slow release.
Slow release and hold in a neutral lung.
We have just a short breath hold here.
I want you to see if you can relax your face.
Just a little over a minute.
Just in between a breath and a thought.
You might feel your heart racing here.
Talk to your heart.
Just tell it to slow down.
I'm okay.
I'm just practicing breath work.
You might hear a distraction or even know that there's distractions all around you.
See if you can stay inside.
Let the outside be on the outside while you are focusing on what's happening within.
You're down regulating your nervous system.
I'm in charge today and today is going to be a really good day.
As you relax here,
See if you can lower your shoulders.
Relax your eyes.
Relax your thoughts.
Now,
Let's breathe in.
Three,
Two,
One.
Big breath all the way to the top.
Slow,
Slow,
Slow.
All the way up.
All the way up.
Now,
Hold.
Peaceful apnea.
Zip in.
Now,
Release.
All the way down.
All the way down.
We're gonna do two more of those.
Big breath in.
See if you can go super slow.
Up,
Up,
Up,
Up,
Up,
Up.
All the way.
Hold.
Take a sip.
Now,
Release.
Last one.
Big breath in.
All the way up.
Slow,
Biggest breath you've done all day.
Now,
Hold.
Sip at the top to expand your lung capacity.
Welcome this day with a smile.
Bringing your hands down across your face,
Your throat,
Landing at your heart.
Setting your day with gratitude.
Gratitude is the next closest emotion to love and starting your day with gratitude.
Even if it's for something simple like I'm breathing,
I'm able to see the sunrise.
I love the sounds around me.
I'm grateful for this moment.
Welcome this day with a smile.
I know that you can always come back to this breathing with me.
