Welcome to your breath work session.
Today here at the Canyon Mouth,
Here at Snow Canyon in Southern Utah,
Looking to guide you into kind of an awareness exercise,
But this is an interruption exercise to stop stress where it is.
I'm going to be using our nose for big breaths and trying to focus on our mechanics in the belly.
Just kind of getting centered here and maybe begin to deepen your breath.
Just you breathing in,
Breathing out.
No particular cadence.
Just using belly breaths and breathing only in through your nose.
You take your next exhale,
Just holding it center.
And let's set an intention for today's practice to expand,
To grow,
To find something amazing.
Now take a big breath and hold it at the top.
Take another sip and now release it down.
This is a peaceful apnea.
Let's try another one of those.
Just taking a big breath when you get to the bottom,
All through your nose,
All the way to the top.
Hold.
Now let's release it all the way down.
Moving into our box here,
Holding at the bottom and in for four counts,
All the way to the top.
Now hold.
Two,
Three,
Four.
Getting ready.
Let go.
Two,
Three,
Four.
All the way to the bottom and hold,
Holding this four count box,
Relaxing your shoulders,
Relaxing your face.
Now take a big breath in,
Expanding all the way up to a hold.
Four counts.
Now releasing slow.
You can use your mouth for the exhale if you like,
But try to use your nose and hold right here.
Relaxing.
Breathing in for five now,
All the way up,
Expanding our box all the way to the top.
Now hold,
Relax your face,
Relaxing your body as you exhale all the way down.
Five counts,
Keeping this equal all the way around and hold.
Just five counts here.
Breathing in all the way up.
Three,
Two,
One,
Hold.
Exhale all the way down,
Just staying inside here as we hold at the bottom.
Through your nose,
Belly expands all the way up.
Five counts,
Three,
Two,
One,
Hold.
Confident,
Strong,
Powerful.
You got this,
Releasing slow,
Letting go of any tension in the body as we get down to the bottom.
Holding.
What was your intention again?
Remember that intention you set today.
Breathing in for six,
Five,
Four,
Three,
Two,
One.
Big breath,
I know,
All the way to the top.
You can take another sip if you need to.
Get to the top and hold.
Release for six,
Five,
Four,
Three,
Two,
And one.
Now holding at the bottom,
Six counts.
Six count box,
Breathe in,
Full breath.
Find this expansion,
Low in your belly,
Into the chest,
Into the ribs.
Now hold it at the top.
Exhale all the way down,
Just controlling your exhale,
Using your diaphragm here,
Now just hold.
You got this,
Staying.
And now breathe in,
Big breath,
All the way to the top.
Six counts,
All the way to the top.
Holding at the top.
Releasing down,
Take your time,
Take your time.
It's okay if your pace is different than mine.
It's okay if we're moving at different paces and holding right here at the bottom.
Just you sticking with your breath work practice today.
Now let's go balanced here,
Breathing in for four and releasing for four.
It's going to start to speed up,
You got this.
Slow down if you need to.
In for four,
All the way up,
No holds,
Release.
All the way down,
Three,
Four.
Breathe in,
Two,
Three,
Four.
Interrupting stress right where it is,
Exhaling all the way down.
In for four,
Three,
Two,
One.
Exhale,
Four,
Three,
Two,
One.
Body chemistry beginning to kind of shift.
Maybe your body gets warm,
You might feel tingling.
You got this,
Keep moving your breath.
Knowing you're safe right here to breathe.
This is your breath.
All the way down for four.
In for two,
Out for two.
Switching it up,
In for two,
Out for two.
In your nose,
Out through your mouth if you need to.
Just in,
Two.
Out,
Two.
Belly rise,
Two.
Belly fall,
Two.
Using your nose,
You might feel that discomfort there.
Keep going,
You got this.
This is temporary,
We're almost at a hold.
When we get to a hold,
You'll have a nice relaxation.
You'll feel the body chemistry.
Maybe switching,
Feeling euphoric or even feeling calm.
Breathing in for two,
Out for two.
In,
Two.
Out,
Two.
In,
Two.
Out,
Two.
Breathe in.
Breathing in.
Now release.
Holding at the top.
Take another sip,
Peaceful apnea.
And release it all the way down.
Not breathing,
Relaxing your heart.
Just a 30 second hold.
Relaxing your face,
Your hands,
Your thoughts.
Notice the chemistry.
From active to chaos,
To activation.
Breathing in all the way down.
All the way up,
All the way up.
Draw energy up your body and hold.
Holding at the top.
30 second hold complete.
Maybe a smile to your face as you slowly release the breath.
All the way down.
Completing your practice.
Grateful for showing up today.
Taking our three peaceful apneas at the end.
Big,
Slow expansion through the torso.
Breathing in through your nose.
You can hold it at the top and maybe take another sip.
And release.
Extra,
Extra slow.
Honoring the practice.
Honoring yourself.
Just being in your own energy here.
One more.
Big breath in.
Hold.
Sip at the top.
Now release.
Release all the way down.
All the way down.
Maybe touch the earth next to you.
Feeling the earth supporting you.
Bringing your hands to your heart.
Closing your practice with gratitude.
I did that today.
I showed up.
I did this practice to expand my possibilities.
My capabilities.
I am grateful.
Thank you for trusting me to guide you today.
Thank you for showing up for practice.
Namaste friends.
See you on the next breath work session.
