Hello,
Welcome to your breathwork session.
Today we're going to work the bottom triangle.
This particular technique is used for athletic performance and stamina specifically with CO2 tolerance.
This is something that I hear a lot with folks who are trying to get stronger or have a longer time in whatever sport or event or hobby that they're trying to participate in.
They find that maybe they run out of oomph,
They run out of gust,
They run out of strength just a little earlier than they'd like to.
A lot of this has to do with us mouth breathing and over breathing.
This means is as the heart rate begins to increase,
It sends some signals to the brain saying hey,
We're needing more oxygen so then you try to take in more oxygen through your mouth or whatever way you can get it in.
In today's session of bottom triangle breathing,
This is going to inspire you to breathe in and out through your nose and also to lengthen your exhales and to work with air hunger.
This feeling that you have when you are over breathing,
When you feel like you need to breathe more,
This will exhaust you faster.
By using bottom triangle,
You will begin to gain a higher tolerance for CO2,
Be able to handle stress more efficiently and increase your stamina while also increasing the time that you can hold your breath especially in long hypoxic breath sessions where you have a retention time that maybe exceeds a minute or two minutes.
This is the breath you're going to want to use.
So for today's session,
You can be walking,
You can be seated,
You can be laying down.
This is not a hypoxic breath.
You can practice this at any time even while you're driving or walking.
What I'd like you to do is begin with a giant breath in through your nose,
Hold it at the top and then just release it fully.
Continue to take a breath in all the way to the top,
Hold it and then release it all the way down.
We're going to begin to bring in a count here.
So breathing in now for a count of 4,
3,
2,
1.
Now exhale for 7,
6,
5,
4,
3,
2,
1.
Now hold,
8 counts here,
6,
5,
4,
3,
2,
1.
Breathing in through your nose,
Inflate the belly,
2 and 1.
Now releasing all the way down for 7 counts all the way,
5,
4,
3,
2,
1.
Now hold,
8 counts,
6,
5,
4,
3,
2,
1.
Now breathing through the nose,
The belly inflates,
4 counts all the way to the top and releasing 7,
6,
5,
4,
3,
2 and hold,
8 counts,
4,
3,
2,
1.
See if you can get your mechanics here.
Breathing in through the nose,
4 counts in and then a 7 count release all the way down.
Just taking your time with it.
Use the entirety of that breath and as you get to the bottom,
Holding,
Relaxing the shoulders,
Relaxing the face,
Relaxing the knees,
The body,
The tongue and then we start our next round.
Breathing in for 4,
3,
2,
1.
Now exhale,
7,
6,
5,
4,
3,
2,
1.
Now hold,
There you go,
2 and 1.
One more time like that.
Exhaling for 4,
Release for 7 and holding at the bottom for 8,
4,
3,
2.
All of us together take a full breath in,
Another sip at the top and then release with a sigh.
That is your bottom triangle.
Now if that was pretty easy to accomplish and you're looking for something a little bit more,
I'd invite you to do a big bottom triangle.
The big bottom triangle is a 5 count in,
A 10 count exhale and a 15 count hold.
I would recommend getting proficient with the 4,
7 and 8 triangle first before moving on to this one.
However,
We're going to do this together.
We're going to progressively get there and you can decide what is the best breath for you.
So we're going to start with 4,
7,
8 and then increase it all the way to 5,
10,
15.
Stick with me or do the triangle that makes most sense for you.
All of us together take a full breath in and then release it fully.
Let's do 2 more like that.
All the way in through the nose,
The belly expands,
The heart lifts and then exhale.
One more and release.
Breathing in for 4,
3,
2,
1.
Exhale 7,
5,
4,
3,
2,
1.
Now hold 8 counts,
4,
3,
2,
1.
Breathe in for 5,
4,
3,
2,
1.
Exhale for 8,
7,
6,
5,
4,
3,
2,
1.
Hold for 10,
9,
8,
7,
6,
5,
4,
3,
2 and in for 5,
3,
2,
1 and exhale all the way down 8 counts,
4,
3,
2 and hold for 10,
5,
4,
3,
You can stay at this or move with me to our 5,
10,
15.
Here we go in for 5,
4,
3,
Belly expands all the way up now release it for 10 slowly out through the nose regulating this all the way down 7,
6,
5,
4,
3,
2,
1.
Now hold 15 counts here,
11,
10,
9,
8,
Relax,
Relax your eyes,
Relax your shoulders,
Relax your face,
Bring awareness to the heart to let it slow down.
Here we are breathing in for 5 and release for 10,
9,
8,
7,
6,
5,
4,
3 and hold for 15,
12,
11,
10,
9,
8,
7,
6,
5,
4,
1 more like that breathe in for 5,
In through the nose open everything up expand now release for 10,
9,
8,
7,
6,
5,
4,
3,
2 and hold 15 counts here 5,
4,
3,
2 all of us together full breath in all the way to the top take another sip in because you can and release it with a sigh.
One more like that breathe in through your nose all the way up take another sip and release it with a sigh back to your normal breath.
Know that you can do this while walking just use the steps as your cadence of counting you can do this while sitting just tapping your toe or you can do it in a laying down position good luck with your bottom triangle improving your athletic stamina and your performance and just increasing your CO2 tolerance thanks for breathing with me today.
