Welcome to a guided breath session using the Wim Hof Method.
This session will consist of four rounds.
Each round is about 30 to 40 inhalations with a retention time at the end.
We'll increase our retention times from one minute to three minutes in this session.
To do this breath work,
You just need to come to a place that's safe and that's comfortable.
So begin by breathing.
And move into a retention.
At the end of each round,
You hold at the exhalation.
Beginning round one,
Breathe in and let it go.
Breathe in and let it go.
Breathing all the way into your belly,
Let it go.
Breathe in and release.
Continue this rhythm.
Breathing in,
Letting go.
Don't worry so much about the exhalation.
Just breathe in and release.
Letting this fill your entire torso.
Breathe,
Expand,
Release.
Bring it into your body.
And then release it.
Not worrying about the exhalation.
Just breathe it in.
Let it go.
We are bringing more oxygen into the body.
This is feeding your body.
This is feeding your muscles.
This is feeding your organs.
Breathe in and expand through the ribs.
And release.
Breathe in.
Let it go.
All the way in.
Release.
We are bringing and feeding your body oxygen.
It is making white blood cells.
It is feeding your brain.
It is feeding your organs.
It is feeding your entire body.
Breathe in.
Let it fill you.
Expand and release.
Five more breaths.
Breathe in.
Let it go.
All the way up.
Let it go.
Breathe in.
Two.
Let it go.
Last breath.
Breathe all the way in.
Now let it go and hold the breath.
Sitting here somewhere between an inhale and an exhale.
Just give it a feel.
Listen to me.
Your body,
You may feel a sensation in your hands,
Your feet.
Maybe even a ringing in your ears.
Just be here.
Nowhere else.
Your body has plenty of oxygen.
It is your conditioning that says I need to breathe more.
But your body has plenty of oxygen.
We just want more air.
Twenty more seconds to go.
Hold the breath.
Just be here.
Ten more seconds.
You got this.
Five,
Four,
Three,
Two,
One.
Breathe in and hold at the top.
Squeeze from your belly.
Squeeze it up through your torso to the back of your neck,
To the back of your head,
To your third eye.
Squeeze.
And release.
Beginning round two.
Back into that rhythm of breathing in and letting go.
I want you to see if you can.
Bring it in.
Bring it in.
Expand and let it go without thinking about the exhale.
Just breathe in and release.
I want you to see if you can take this attention inward as you breathe.
Feel your ribs expand.
Feel your heart lift and release.
Bring it in.
Let it go.
All the way up.
Let it go.
This is only 30 breaths.
You can do this.
Keep going.
Keep moving.
Doing this for yourself.
Breathe in and let it go.
We are activating the nervous system.
There are lots of things starting to fire here.
We're starting to produce chemicals and the endocrine system is starting to light up with all kinds of feel-good endorphins.
Breathe in.
Let it go.
All the way up.
And release.
Breathe in.
Expand.
Release.
All the way up.
And let it go.
Keep following this rhythm.
I want you to see if you can.
Just keep moving.
Don't slow down.
We're almost there.
Only 15 breaths to go.
Breathe in.
Let it go.
All the way up.
Let it go.
Breathe in.
And release.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
Last breath.
Bring it all the way in.
Release.
And hold the breath.
We're holding the breath for two minutes.
Just be here.
Right here.
Not at the end of your exhale.
Not at the beginning of an inhale.
Somewhere in between.
And simply focusing on the space between your eyes.
Just relax.
Relax your shoulders.
Relax your mind.
Relax your hands.
Relax your face.
Just here.
Your body has plenty of oxygen.
It has all that it needs.
Just be here.
Feel.
You might start to feel a tingling in your hands.
Even a ringing in your ears.
This is your nervous system.
This is your electrical system.
It's firing.
One minute has passed.
Only a minute to go.
You got this.
You're lighting up this electrical circuit within you.
You're turning the switches to your health.
You're turning the switches to being able to light up this adrenaline,
This response that's happening.
As you hold it,
This is very stressful on the body.
And we are calming it.
We're calming it.
You are in control.
You are the alchemist.
You are your own healer.
Thirty seconds to go.
You got this.
If you have to breathe before I cue it,
It's okay.
See if you can stay here.
Ten seconds to go.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in.
Hold at the top.
Now squeeze your belly.
Squeeze the space behind your heart.
Squeeze the back of your neck.
Squeeze your forehead.
Squeeze.
Pressurize this oxygen,
Pushing it to your brain stem.
We are firing up these neural pathways and then release.
Moving into round three.
Let's start back into that rhythm.
Breathing in.
Fill your lungs.
Release.
You know the rhythm here.
Just breathe.
Breathe in.
Release.
You know the rhythm.
Concentrate.
Bring it in.
Release.
Don't concentrate on the exhale.
Just focus on the next inhale.
Bring it in.
Let it go.
All the way up.
And release.
Continue.
Like a wave.
Into the belly,
Into the heart,
And all the way out.
It doesn't matter if you bring it in through your nose or your mouth.
Just bring it in.
And more.
You got this.
Come on.
Ten.
Nine.
Ten.
Three.
Two.
Take a giant breath in.
And hold at the bottom of the breath.
Exhale.
Usually by round three I start to hear that ringing in my head.
I know my nervous system is firing.
I know it's not working.
Right in this moment,
Nowhere else,
Just holding the breath somewhere between you and the exhale.
Focus.
If you need to breathe before I cue it,
That's fine.
See if you can be here.
A couple techniques I use.
As I feel as though I need to breathe.
Bring my attention back to my heart.
Just simply taking two fingers,
Tapping it.
Just tapping it.
Just tapping.
Maybe you swallow.
Swallow.
Focusing this attention right towards your torso.
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap.
Bringing the attention right there,
Nowhere else.
Just focus.
Just be right there.
Your hands may be getting cold or maybe even a little bit.
Feel the tingling sensation.
Only a minute left to go.
You can do this.
You got this.
Just be right here.
If you need to breathe before I cue it,
I understand.
It's great.
You're doing so well.
It's okay.
This is your practice.
Constantly improving.
Constantly moving forward.
But the time is not what matters.
It's how you feel.
It's not about how long you can hold your breath.
What are you feeling?
Only 20 seconds to go.
It's hard here.
Just tap your heart.
Tap.
This is space.
Focus.
Swallow.
Tap,
Tap,
Tap for five,
Four,
Three,
Two.
Breathe in.
Hold at the top.
Now squeeze.
Now squeeze.
Pull it all the way up.
And release.
Moving into our fourth and final round.
Start back into that rhythm.
You've already done a lot of breaths and you're doing so well.
Breathe in.
Let it go.
Keep breathing.
Let it go.
You've done so well.
Finishing this final round.
This is where we really start to see that we are the alchemist.
We start to feel it.
All of our body,
Through our toes,
Through our hands,
Continue to breathe.
Let go.
All the way up.
Release.
Bring it all the way in.
And let go.
Breathe in.
And release.
You've got this.
See if you can expand and roll your shoulders back here.
Open.
And let it go.
Fully in.
Now let it go.
Don't worry about the exhale.
Just fully in.
Let it go.
It'll happen.
The exhale will happen.
Fully in.
Let go.
Only 15 breaths to go.
All the way up.
Let it go.
Up.
Release.
10 more breaths.
Breathe in.
Come on.
Breathe in.
Breathe in.
All the way up.
5 more breaths.
Come on.
4.
3.
2.
Now take a giant breath here.
All the way up.
Release.
Hold at the bottom.
3-minute breath hold.
Be here.
Nowhere else,
Just here.
Right here in this moment,
You,
Creating your own alchemy or healing.
3.
And release.
We are in the process of filling your body.
We are firing on all cylinders.
The nervous system is going nuts.
And here you are,
Calm,
Sitting amongst it all.
So you are orchestrating a giant symphony,
Or you are guiding traffic through the most busy traffic jam.
You are the hero here.
Just holding your breath.
Just in the middle of it all,
Conducting,
Turning on and off switches within your body that you didn't even know you had.
Now there they are,
Ready for you to reach for.
Turning on your body.
Helping you,
You insistent,
Firing things in your lymphatic system,
Firing in the endocrine system.
You are powerful,
You are so powerful,
You are so powerful.
We're halfway there.
We're halfway done.
You've already done half of it.
Now let's finish the other half.
You need to come back to that tapping.
Tapping right on the breastbone.
Just tapping.
Focusing right there,
Center.
Focusing right on your heart.
If you need to breathe before I cue it,
It's okay.
This is a process that you are learning.
You can take a breath in,
Release,
And then hold at the bottom again.
See if you can stay here.
See if you can stay here.
For one more minute.
You're almost there.
30 seconds to go.
10,
9,
8,
7,
6,
5,
4,
3,
2.
Giant breath in.
Hold at the top.
Squeeze,
Squeeze from your root all the way to your crown.
Squeeze.
And release.
Arrive here.
Well done on the four rounds of the self-method breathing.
Now we're going to move into the DMT breath.
To do this,
I suggest you lay down if you can.
This round is a little bit longer,
But the breath is similar,
At least in the beginning stages.
Once you're comfortable,
We begin.
Breathing in and letting go.
All the way in and just let the exhale happen.
Just breathing in and releasing.
All the way in through the nose,
Through the mouth.
It doesn't matter,
Just get it in and let it go.
All the way up and let it go.
This is like a wave.
You bring it into the belly,
Let it expand and then just release.
Letting everything sort of just move through you.
Not counting breaths here.
Just being the experience of this breath.
Just visualizing the breath.
Come in and letting it go.
Don't worry about where the breath is going.
Just bring the next one in.
Breathe in and let it go.
All the way up and let it go.
All the way in.
Let it go.
Continue moving through this breath.
Knowing that you're bringing oxygen in,
Your body might start to feel a little funny now.
We've done four rounds of breath work and we're doing this breath here.
I tend to feel my hands getting a little tingly,
Even locked up.
Where they feel as though I need to move them because they're getting locked.
I feel a sensation in my head.
All these things are okay.
I want you to keep breathing.
Breathe in,
Let it go.
Breathing in,
We still,
This is a very long,
We still have another three minutes.
Very long round,
Bring it in and let it go.
All the way in.
All the way in.
Let it go.
Breathe in and release.
Keep bringing it in as you roll your shoulders back.
You're laying there,
Maybe even bringing your hands to your torso and feeling the breath coming and going.
Be a part of this.
Maybe close your eyes and visualize.
You may even begin to bring your attention towards the center of your mind.
Between the eyes and beginning to visualize bringing light in.
Just breathe in and exhale.
This energy is flowing through you.
It is bringing you life into your body.
Just keep breathing.
Breathe in,
Let it go.
All the way up and release.
Breathe in,
Let it go.
All the way up.
All the way up.
Release.
Keep moving.
Let it go.
Keep moving.
All the way up.
Let it go.
Into the body.
Feel it flowing,
Rolling through you.
And let it go.
All the way up.
Now we're going to start to make a couple of more rounds.
Now we're going to start to move that breath a little faster.
I want you to stay with me here.
Breathing in,
Let it go.
Breathe in,
Let it go.
All the way up,
Let it go.
Breathe in,
Expand.
Breathe in,
Let it go.
All the way up.
You can do it.
Just keep moving the breath.
Letting it flow through you.
This round is a little longer.
You may start to feel lightheaded.
It's okay.
Just keep breathing.
Bringing the hands to your torso.
Let this breath flow through you.
Let this oxygen come into your brain and surge through all your muscles into the deepest tissues.
Keep moving through this breath.
You got this.
Keep moving.
Just breathing in.
You got this.
Only another minute left of breaths like this.
Keep moving faster.
You want to slow down,
But you know you're halfway there.
Come on.
You can keep pushing through.
Breathe in,
Let it go.
Breathe in,
Let it go.
Breathe all the way in,
Let it go.
All the way in.
Release.
Feel the belly.
Release.
All the way up.
Let it go.
Feel the belly.
Release.
Maybe even rocking as you're laying there.
Just feeling the chest rising,
Falling.
Last 30 seconds.
You got this.
Maybe even going a little faster.
Don't hesitate.
Just keep moving.
20 seconds.
You got this.
Keep breathing.
Keep moving.
Keep letting it flow.
All the way in.
All the way out.
All the way in.
All the way out.
Breathe.
Flow.
10 seconds.
You got this.
10.
Good breaths.
Come on.
Bring it in.
All the way in.
All the way flowing.
Feel the light headedness.
The fingers tingling.
And I want you to take a giant breath in and this time hold at the top.
All that oxygen.
Squeeze it.
Squeeze it to your brain.
Now let it go.
Now hold the breath here.
Just sit in this sensation.
Sit in the sensation of this presence.
Feeling the blood plumping through your veins.
Maybe your hands feel a little stiff.
Sometimes mine lock up from the nervous system.
Activation begins to speak to the endocrine system saying that I need more chemicals because I am in fear.
And now sitting in this place of calm your hands begin to come back to their sensation.
Your feet.
Just sit here.
Notice what's coming up.
What emotions.
What sensations.
What are you feeling here?
Maybe you hear a ringing in your ears.
Just sit with that.
Just sit with that.
Or as the light comes through your eyelids.
The DMT that's been released makes colors in your visualizations here.
Just sit with that.
What do you see?
What shapes?
What colors?
What are the sensations?
This breathwork is the doorway to your consciousness.
As if though you were able to open a door,
Walk in,
And begin flipping switches on and off.
And then walk back out.
So now we're walking out of that door.
The door is still open.
You can look behind you and identify what you may see or feel.
You can come back here often.
You can come back here often.
You can come back here often.
As often as you need.
What's most important to take away from this session is the calm that you feel after the breathwork.
You did that.
You activated and you calmed.
A whole other set of chemicals are being released now that you are in control.
Feel the parasympathetic nervous system beginning to beginning to understand that you are safe.
That you are whole.
That you are loved.
In this space.
Residing in gratitude.
Residing in your own energy.
Thank you for joining this guided breath session today.
I'm glad that we could meet in this practice.
That we could meet in this place where we are bettering ourselves.
Where we are learning and going deep into our minds.
I am grateful for your practice.
Namaste.
Thank you.
