Hello and welcome to your breathwork session.
My name is Ryan Bean and today I'm going to take you through the interruption exercise.
This particular exercise was created because many times we want to do breathwork and yet we're feeling too stressed or too anxious or our bodies are not cooperating with what our mind wants or vice versa.
This particular exercise is to meet yourself where you currently are before trying to down regulate.
This is a pretty simple breath,
It only requires a balanced breathing,
Meaning with the inhale and the exhale are the same length.
To begin this exercise,
Maybe you imagine you're in a place where you feel stressed or you're feeling not as connected to the true or the highest self of you.
I'm going to invite you now to begin breathing in for a count of four,
Three,
Two,
One.
In,
Exhale,
Four,
Three,
Two,
One.
Breathe in through your nose,
Two,
Three,
Four.
Exhale through your nose,
Two,
Three,
Four.
Breathing in,
Your belly inflates,
Three,
Four.
Now exhale,
Two,
Three,
Four.
Breathing in,
We have this pattern for one minute all the way to the top.
Now exhale,
Two,
Three,
Four.
Belly rise,
Ribs expand,
Heart lifts,
Four.
Now exhale,
Two,
Three,
Four.
You might feel the sensations in your nose as you breathe in,
Maybe even feeling a little stress and then releasing,
Releasing,
Letting go,
Letting go,
Letting go.
Breathe in,
Two,
Three,
Four.
Now exhale,
Two,
Three,
Four.
One more,
Breathing in,
Four counts in,
And four counts out.
Now we're going to speed it up,
In,
Two,
Out,
Two.
Breathing in,
Exhaling,
In,
Two,
Out,
Two.
Breathe in,
Belly inflates,
And then you rest down.
It's just one minute in this pattern,
Breathing in,
In,
Two,
Out,
Two.
This might feel like more stress.
You might feel tingling in your hands,
Ringing in your ears.
You might feel a little bit of tension in your body.
We're building it up to meet yourself where you are so we can move into down regulation.
In,
Two,
Out,
Two.
Breathe in,
Two,
Out,
Two.
Binding movement,
Two,
And releasing,
Two.
Breathe in,
Two,
Out,
Two.
Two more,
In.
Last one,
In,
Two,
Out,
Two.
Now take three peaceful abnias.
This is a big breath all the way to the top.
Hold at the top,
Big,
Big,
Big,
Hold.
Take another sip in.
Now I want you to release it with a sound,
A humming or a sound like this,
Shoo,
Shoo,
Shoo.
When you get to the bottom,
Don't hold.
Full breath in all the way to the top.
Hold.
Take another sip,
And a full release with a sound,
Getting all the way down to the bottom.
One more like that.
Full breath in all the way to the top,
Another sip,
And release with a sound all the way down.
You can use those peaceful abnias as many times as you like here,
Or go back to your normal breath,
Meeting your mind and body and breath all in the same place to where you can downregulate.
Now you can use other tools here,
Meditation,
Other breath work,
Or even just a walk in nature,
Meeting yourself where you are to then downregulate.
Use one of my other tracks,
Maybe the 478,
Or maybe some of the meditations that I have on my page following this breath.
It only takes two minutes to downregulate.
Thanks for joining the interruption exercise with me.
I'll see you on the next one,
Guys.
