Prana Portals Breathwork
by Ryan Bean
This guided breathwork session invites you to step into deep awareness and presence. We begin with a gentle awareness practice and introspection, followed by an interruption exercise designed to meet stress where it lives in your body and mind. The core of this session is a mixed-method breathwork experience rooted in the Language of Breath philosophy—where the conscious self meets the unconscious in harmony. Through curated breathing patterns and mindful guidance, you’ll explore your inner landscape and learn how to bring awareness to every breath. This immersive track features background music by DJ Taz Rashid, used with permission, combined with my original guidance to create a powerful, flowing experience. Perfect for reducing stress, reconnecting with yourself, and cultivating resilience through breath. Headphones are recommended for a fully immersive experience.
Transcript
Welcome to your breath work session.
My name is Ryan Bean.
Today I'm going to be taking you into the prana portal.
All you have to do is sit or lie down,
Follow some instruction,
And see if we can tap into a deeper state of awareness.
I'd like to invite you to begin to notice your breath,
Maybe closing your eyes and just noticing the fullness of your breath.
As you breathe in,
Maybe you notice it at the tip of your nose or perhaps in your belly.
As you exhale,
You may notice your body sinking into a silhouette right underneath you.
Allow this.
Allow your body to sink deeply.
As you breathe in,
Perhaps you begin to notice an anchor point right at the tip of your nose.
As you exhale,
Feeling your body settling,
I'd like you to begin to use only nasal breaths and see if you can deepen or lengthen your exhale.
Breathing in,
Letting go deeply.
Breathing in.
Now see if you can begin to notice the area right below your belly button,
Maybe an inch or two down.
Pretend that there is a marble there or visualize it.
As you breathe in,
That marble grows to the size of a baseball,
Expanding,
Opening and lifting.
As you exhale,
Slowly deflating.
Practice this.
Breathing into your lower belly,
Let it rise.
The marble expands to the size of a baseball.
As you exhale,
Back to the size of a marble.
As you breathe into your belly,
Maybe just identifying or labeling this apnea,
Inhaling or I am inhaling.
Feel the expansion in your ribs,
Maybe even the highest part of your collarbone.
As you exhale,
Label this apnea,
Exhaling or I am exhaling.
Breathing in,
Inhaling,
Belly rises,
Ribs expand,
Heart lifts,
And exhaling,
The heart descends,
The ribs lower,
The belly flattens,
Breathe to the belly.
Marble to baseball,
Baseball to marble.
As we find our own individual cadence,
Breathing in and letting go longer or deeper than your inhale,
See if you can,
Begin to notice when the fluctuations of the mind show up.
It shows up maybe as a thought.
Perhaps it shows up as an emotion.
Each one of these fluctuations,
These thoughts,
I'm thinking,
Label it.
I am thinking or just simply thinking.
Breathing in,
Your belly rises,
Ribs expand,
Your heart lifts.
Ah,
And there's the thought.
I am thinking.
No storyline,
No tall tale,
Not even an expected outcome.
Just notice the thought,
Call it thinking,
And come back to the state of your apnea.
I am exhaling,
Inhaling.
Notice the belly rising.
And perhaps you notice other parts of your body responding to the cellular respiration.
The body,
All working together,
Working in whatever state they are.
This is awareness and this is the place for all positive change.
What am I feeling?
Where do I feel this?
What's actually happening within me?
Notice the temperature of the air coming in.
Notice the ease of letting go.
Notice the whole body respirating.
The ribs expanding,
Your heart lifting,
Even perhaps letting light in by opening your eyes just a little brighter.
You can keep your eyelids closed and still open the eyelids,
Letting in more light.
Turning your gaze upwards to the space of Ajna,
The third eye.
Begin to breathe with me into a cadence,
A very simple cadence.
Box breath.
All of us together,
Let's start with a big breath in,
Belly rises,
Ribs expand,
Your heart lifts,
You're all the way at the top,
And now release all the way down.
Here comes our first box.
Breathing in for a count of 4,
3,
4.
One more box,
Breathing in all the way up,
And then 2,
3,
4,
And hold.
Now we're going to move to a balanced breath.
Breathing in for 4,
3,
2,
1.
Exhale for 2,
1.
Let's go.
In for 2,
3,
4.
Exhale for 2,
1.
Belly falls for once.
This is the interruption exercise.
As you breathe in,
Notice what the thoughts are coming in.
If they're stressed or if they're feeling fluctuations or emotions.
As you exhale,
Maybe you're just imagining this thought moving out with your breath.
As you breathe in,
The belly rises.
You might notice a thought.
Come back to awareness,
This anchor of you.
Breathing in,
Breathing out.
Keeping it balanced just for a moment before we change our pace.
I'm noticing my breath.
I'm noticing my thoughts.
I'm noticing my now.
I'm noticing each state of apnea.
All of us together.
Changing our pace now to a little bit faster pace.
Two counts.
So it sounds like this.
In,
2.
Belly rise,
2.
Belly fall,
2.
Keep this a little faster.
In,
And a fall,
2.
You might start to feel tingling in your hands.
You might feel emotions or frustrations or even stress.
See if you can.
Notice the discomfort.
That part of you that is now.
Maybe it's in your nose or perhaps you're getting distracted with the thought.
Come back to this 2 count breath.
Doing it the best you can,
You can always go back to the home base of a box breath.
If you feel overly activated,
If it's too much,
Just go back to a box and catch up with us.
The rest of us.
In,
2.
Out,
2.
Breathe in,
2.
Out,
2.
Belly rise,
2.
Belly fall.
We're interrupting stress right where it is.
When you notice that you have these fluctuations,
You can always come back to this.
One minute for 4 counts.
One minute for 2 counts.
And here we come to the end.
In,
2.
Out,
2.
In,
2.
And out,
2.
Last one.
Rising and falling.
All of us together take a giant breath in all the way to the top.
And hold the peaceful apnea all the way at the top.
Take another sip at the top.
And slowly release this with a sizzle all the way down.
Just a shhhhh.
Get to the bottom.
Hold it.
No breathing.
60 second hold.
Just allowing CO2 to build up.
Body to rest.
Face to rest.
Even talk to your heart here.
Relax heart.
I am safe.
I'm okay.
Normally we would react when we breathe this way.
Today I'm safe.
I'm training my nervous system.
I'm training cellular respiration.
I don't need anything.
I'm totally okay.
See if you can relax your hands or face.
Only 30 seconds to go.
You got this.
See if you can relax deeper into this.
But if you need to breathe before I cue it,
Take a sip in and then come right back to the hold.
3,
2,
1.
Giant breath in all the way up.
Big breath.
Belly rise.
Ribs expand.
You're all the way to the top.
Now see if you can release it extra slow.
Just like a sizzle or if you have a coffee straw in your mouth.
Just allow it to slowly leak out.
When you get to the bottom,
Don't hold here.
Take another breath all the way to the top.
And a slow release all the way down.
Just.
.
.
One more peaceful apnea here.
Full breath in all the way to the top.
And a slow release all the way down.
All the way down.
Letting go.
We're moving back into our balanced breath now.
Here we go.
Breathing in for 4 and out for 4.
Breathe in.
2,
3,
4.
And out.
2,
3,
4.
Belly rise.
2,
3,
4.
Belly fall.
2,
3,
4.
Stay on this count.
You're doing really,
Really good.
Notice the parts of you that say,
I don't know if I can or I don't know if I should or what's supposed to happen here.
This is the fluctuations of the mind.
See if you can.
Just notice your breath coming in.
I'm aware of my breath coming in.
I'm aware of my belly rising.
I'm aware of this big exhale as I let it go all the way down.
You might feel discomfort in your nose.
Keep breathing if you can.
Always come back to the box if you need a break.
Come back to your box breath.
4 counts in.
4 counts hold.
4 counts exhale.
4 counts hold.
Just a few more seconds here in this 4 count balanced breath before we move to another cadence.
Maybe bring a smile to your face.
I'm doing this.
I'm going deeper.
I'm learning about me.
In.
Belly fall.
In.
2,
3,
4.
And out.
2,
3,
4.
One more like this and we're going to change the cadence.
Listen for the change.
Out.
2,
3,
4.
Here we go.
In for 4.
3,
2,
1.
Now hold.
1,
2.
Now exhale.
1,
2.
Breathe in.
2,
3,
4.
Hold.
Exhale.
Now in for 4.
Holding for 2.
Now exhaling for 2.
In.
2,
3,
4.
And hold.
1,
2.
Exhale.
1.
Short exhale.
Breathe in.
2,
3,
4.
And hold.
Exhale.
Breathe in.
4 counts all the way up.
It's a big breath and then you just slightly hold at the top.
Now release.
Out.
Breathe in.
2,
3,
4.
And hold.
2,
3.
And release.
Breathe in.
2,
3,
4.
And hold.
And exhale.
Changing.
No hold.
Breathe in for 4.
3,
2,
1.
Now just ha.
Out.
Breathe in.
2,
3,
4.
No hold.
Ha.
Out.
Breathe in.
2,
3,
4.
Release.
Breathe in.
Belly's still expanding.
You're still releasing with this big sigh.
We're moving to bring more oxygen into the body.
Keep this count.
4 counts in.
2 counts out.
4 counts in.
And 2 counts out.
You got this.
Notice what parts of you are finding the fatigue or discomfort or even challenge.
You might feel emotions come in.
You might feel this shift in the mindset where I'm absolutely present and I'm feeling emotions and don't know why.
And I can tell you it is absolutely okay.
This is normal.
This is part of moving and challenging and really molding our nervous system to be more resilient.
To find times when it's challenging and to breathe through it.
In for 4.
And out for 2.
In for 4.
And out for 2.
Now we're going to change this up.
One more.
In for 4.
3,
2,
1.
Now exhale.
1,
2.
Switching it up.
In.
2.
Out.
2.
Breathe in.
2.
Out.
2.
You got this.
Breathing in.
Noticing the parts that are challenging.
Feeling that sensation.
Maybe even tingling in the hands or ringing in the ears.
Breathe in.
2.
Out.
2.
Just one minute here.
You got this.
Breathing in.
Moving this energy.
You might even feel it rising up your spine.
Tune into this tingling and this rise of kundalini within your body.
This chakra system becoming activated.
Perhaps you notice areas where you feel not as open or blocked.
All of us together.
In.
2.
Out.
2.
Breathe in.
2.
Out.
2.
You're almost there.
In.
2.
Out.
2.
Last one.
2.
Out.
2.
Take a giant breath in.
All the way up.
Fully in.
All the way up.
Now release it with a sigh all the way down to a neutral lung.
And hold.
60 seconds here.
Relax your shoulders.
Relax your hands.
Relax your thoughts.
You are safe.
You are stepping into your true power.
You are training your nervous system to be more resilient.
Be less reactive.
Calm.
You're noticing the fluctuations of your mind and noticing which ones are present.
Which ones are from our past.
Stepping into you as a peaceful warrior.
I'm safe.
I'm okay.
If you need to breathe before we cue it,
It's okay.
We're almost there.
Just about halfway through this breath work session.
You're doing so good.
You're doing amazing.
Maybe a smile comes to your face as you're making it right here to the last 60 seconds of this hold.
Breathing in.
3.
2.
1.
Giant breath in.
All the way up.
Fully in.
If you want to squeeze up your body.
If you like that,
Go for it.
Squeezing.
Rising that energy all the way to your third eye.
And then releasing it slow.
All the way down.
Peaceful apnea.
I'm going to do two more like that as you get to the bottom.
Deep breath in through your nose.
Maybe you squeeze.
Maybe you don't.
See if you can feel the sensation of rising energy in your body.
Holding it in the space between your brow.
And then slowly release all the way down.
All the way down.
Okay.
One more.
One more.
Big breath in.
All the way up.
And a slow release.
All the way down.
All the way down.
All the way down.
All the way down.
Beautiful.
Let's start our balance breath again.
Moving into our 4 count breath.
In.
2.
3.
4.
Out.
2.
3.
4.
Belly rise.
Your ribs expand.
Your heart lifts.
You're at the top.
Now release.
2.
3.
4.
You got this.
Finding this movement.
This little bit of momentum.
Have a breath.
Maybe even notice the fatigue.
Keep these 4 counts going.
If you need some rest.
Gentle pause.
Maybe move to your box breath.
Those who are ready to continue to move into this beautiful cadence.
We're going to add a couple other techniques.
Let's begin to change this cadence now.
In for 4.
Holding for 2.
Release for 2.
Here we go.
All of us together.
Full breath in.
All the way up.
And let's just release with a roar or a sigh.
Here we go.
In.
2.
3.
4.
And hold.
2.
Out.
2.
Breathe in.
2.
3.
4.
And hold.
2.
Out.
2.
Belly rise.
4 counts.
And hold.
2.
Out.
2.
Breathe in.
2.
3.
4.
And hold.
2.
Out.
2.
Belly rise.
2.
3.
4.
And hold.
2.
Out.
2.
You got this.
Find this cadence.
We're just barely holding at the top just to create a little bit of pressure and then releasing with a big sigh.
Just let it go very fast.
So we're trying to remove some of that CO2.
But really we're working towards hyper oxygenation.
Bringing in more oxygen and releasing less CO2.
You might feel this.
You might notice this hypoxia starting within your body.
Starting with maybe tingling or a sensation of air hunger.
See if you can move through this.
But if you need to take a deep long exhale,
Go for it.
We're just breathing in for 4.
Holding for 2.
Release.
2.
Breathe in.
2.
3.
4.
And hold.
2.
Out.
2.
Let's do 2 more.
In for 4.
Holding for 2.
And out.
2.
Breathe in.
2.
3.
4.
Hold.
2.
Out.
2.
No more hold.
In for 4.
3.
2.
1.
Now out.
2.
Breathe in.
2.
3.
4.
And out.
2.
Breathe in.
2.
3.
4.
And out.
2.
You got this.
You got this.
Find your rhythm.
Find your mechanics here.
This is your belly moving.
The ribs expanding.
And you're releasing as though you're really letting something go.
What would that feel like to really let something go?
Finding your rhythm.
Noticing the shift happening.
This is you moving into hypoxia.
This is you changing the state of your nervous system.
A little bit of training to be more prepared for when life comes at you and you're not expecting it.
When you're not expecting the stress or you're not expecting that surprise.
Here you are feeling more calm,
More resilient,
And embodying the peaceful warrior.
Let's take away that top hold now.
In.
2.
Out.
2.
Breathe in.
2.
Out.
2.
A little faster.
And out.
2.
You got this.
You're doing so well.
See if you can.
Find this rhythm.
If it's not working for you,
Maybe slow down if you want.
Maybe you do a 3 count or stay at a 4 count.
We're going 2 counts in.
2 counts out.
In.
2.
Out.
2.
Belly rise.
2.
Belly fall.
2.
You can do this.
And release.
Breathe in.
2.
Out.
2.
Only 1 minute in this cadence.
Then we have 1 more cadence before our next hold.
You're doing so well.
Notice the shifts here.
I am aware of my inhale.
2.
I'm aware of my exhale.
2.
In.
Inhale.
Exhale.
Breathe.
In.
Inhale.
Exhale.
Down.
You got this.
Now you're welcome to stay here in this 2 count belly breath that is balanced or follow me into a double inhale we call sniff,
Sniff,
Poo.
It sounds just like it sounds there.
Double inhale through the nose and then release with a single exhale.
It sounds like this.
Sniff.
Sniff.
Poo.
Down.
There it is.
Sniff.
Sniff.
Poo.
So it's sniff.
Sniff.
Release.
Out.
So it's sniff.
Sniff.
Poo.
And in.
In.
Release.
Down.
There you go.
In.
In.
Release.
Down.
Breathe in.
Breathe in again.
And then release.
Down.
So it's sniff.
Your first breath goes to the belly,
Second to the heart,
And then you release fully with a big sigh.
So it's sniff.
Sniff.
Poo.
Down.
You got this.
In.
In.
Release.
Down.
In.
In.
Let it go.
Poo.
Sniff.
Poo.
You might feel the fatigue.
You might feel the nervous system tingling.
You might feel your whole body breathing here.
See if you can offer ease.
See if you can offer ease of thought and just follow the cadence of you breathing.
In.
In.
Release.
Down.
Breathe.
In.
In.
Let it go.
Down.
We're almost to another hold.
You got this.
Release.
Down.
And in.
In.
Release.
Down.
And sniff.
Sniff.
Poo.
Down.
Breathe.
In.
In.
Release.
Here it is.
Belly.
Heart.
Release.
Down.
In.
In.
Release.
Down.
In.
In.
Let it go.
Down.
Breathe.
Open.
Release.
Sniff.
Sniff.
Poo.
Poo.
In.
In.
Release.
Down.
Two more.
In.
In.
In.
In.
In.
In.
In.
In.
In.
In.
In.
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Thank you,
Friends.
Namaste.
4.9 (51)
Recent Reviews
Lisa
September 5, 2025
Absolutely magnificent I so enjoyed this prana portals Breathwork I could feel changes of energy within my body felt amazing Thankyou so much Ryan 💕🔆🙏
Johanna
August 22, 2025
An intense, painful, yet profoundly beautiful journey into the depths of my inner self 🙏🏻
Andreas
August 3, 2025
It was beautiful. Loved how the music and energy increased further in to the meditation. I went from unfocused to fully aware within that ended in complete peaceful state of mind and body. Just want more.🙏✨️
lonnie
July 28, 2025
Reaching a state that allows communication with angels🙏 Beautiful
Claude🐘
July 28, 2025
Amazing I am feeling so good. Thank you very much💜🙏💜⭐️⭐️⭐️⭐️⭐️ I came back and I knew it was a challenging session for me but I was ready. I was in paradise at the last hold came back in my backyard with the songs of the cicadas and the Robin trying to cover it by singing so loud. Can’t wait to hear the story😊
Rachael
July 26, 2025
Really enjoyed this session. Easy to follow and the background music was relaxing
Gina
July 25, 2025
A fast-paced breathwork that keeps you on your toes!