Guided Breath Work Instruction Recorded Live (4 Rounds With Om Chant & Night Sounds)

This track is a guided breathwork session. This session was recorded live as part of a one-hour meditation in Southern Utah. I opened the meditation with four rounds of breathwork. The audio track is mixed with the night sounds of crickets recorded while visiting Zion National Park. The audio track adds deep Om's, shamanic drums, and the enchanting vocals from Rachel LaQuea. The beginning is a description of how to perform WHM and ends after four rounds.

Transcript

So to begin tonight's class,

We're going to start with Wim Hof method style breathing.

To do this,

I'm going to lead us through a pretty simple or beginner introduction to this practice.

What I want you to do is either come to a seated position,

Laying down position,

Just not on your belly.

That's probably the worst way to do this,

Would be on your belly.

Really just to find this place of comfort.

The reason why I want to start with this breath work is because I know that this opens up space within you.

It also brings in an appreciation of your body.

It brings in an appreciation of your breath.

It brings in an appreciation of your life.

Right now,

We're in a place that is kind of uncertain and kind of scary and kind of anxiety driven and kind of this place where fear can live.

When you tap into your body,

Your breath,

Your life,

You start to really appreciate and those things that were so small before now become really,

Really small.

They're not as big of a deal as they once were.

You can't go to your favorite store,

Favorite restaurant,

Your favorite yoga studio.

We just find a way to make it work.

We find a way to start over.

I know I was feeling this way.

I was feeling as though I was stuck in this place between one monster wave and another one coming.

What's coming next?

What is this monster wave that's going to crash over my head?

What is it going to do to me?

What is going to happen?

Instead of freaking out,

Instead of trying to paddle as hard as I can,

Swim as fast as I can,

Taking time in a sacred pause,

Allowing the body to calm,

Allowing the heart rate to slow,

Allowing myself to float to the surface ready for the next wave,

Not freaking out in your eyes.

Beginning tonight's practice,

Wim Hof breaths.

We're going to do three rounds.

These breaths are done,

About 30 of them,

To bring in more oxygen.

We breathe in and then just release it,

Not focusing on pushing it out or counting or trying to get the number right,

Just going with the flow.

This breath then takes you to a place of breath hold,

Retention.

We hold the breath and pressurize this new oxygen into our body after our last exhale.

This allows your body to feed off the oxygen that it has in its cells,

In its muscles,

Not in its lungs.

Capable.

Your body is able to do this.

We'll do three rounds,

And I'm going to guide you through that.

Just coming into a very comfortable spot,

Begin this rhythm of breathing in and now let it go.

Breathing all the way up and then release it.

Let it come in like a wave to your belly,

To your heart,

And then just let it go.

Let it flow through your body.

Don't mind how you let it go.

Don't try to spend time worrying about the exhale.

Just bring it in and then release it all the way up and then let it go.

This is bringing new oxygen into your body.

It is filling your entire body and brain and blood full of new oxygen,

Bringing you to an alkaline state.

This alkaline state is you removing toxins.

That's what it means.

Breathing in.

Let it in.

Let it go.

All the way up.

Let it go.

Releasing all the way up and then all the way out.

Fifteen more.

You got this.

Breathe in all the way in.

Don't mind.

Just let it flow all the way up and all the way out.

Breathing in and releasing.

Bringing in this relaxation and releasing stress.

Bringing in calm and releasing anxiety all the way up,

All the way out,

Into the body and releasing in this glorious breath that Mother Earth gives us,

Oxygen.

We're absorbing it and releasing it.

Five more.

Breathing in and release.

All the way up.

Four and release.

Three.

Two.

Last one.

All the way up and let it go.

Hold.

Hold the breath.

Just being here one minute,

Feeling this sensation.

You may feel a tingling in your fingers.

You may feel a lightheadedness.

That's okay.

It's all right.

There's nothing wrong.

There's nothing that's wrong with you.

You may even hear a high pitched noise in your head.

This is your nervous system,

Your electrical system.

It's firing.

Not just your electrical system,

But all the chemicals that bounce around in your body and your brain are now all coming into this alkaline state because you asked it to do that.

Fifteen more seconds.

Just holding this breath,

Not trying to push it,

Not trying to clear your ears.

Just be here.

Feeling your heartbeat.

Appreciating your body.

Breathing in in five,

Four,

Three,

Two,

All the way in.

Hold for 15 seconds.

I want you to press this breath from your belly through your heart all the way to your neck,

The back of your head.

Squeeze your eyes.

Pressurize this breath.

And let it go.

Going back into that rhythm.

Breathing in.

And then let it go.

All the way up.

And releasing.

Keep that rhythm going.

Don't squeeze it.

Don't pay any mind to like how long have I held this breath or how long have I moved it.

Just keep it coming and keep releasing it.

All the way up and all the way up.

Just let it be like a wave.

Think about it.

You bring it into your belly and you open up all this here and let it flow.

Bringing in this feeling of good.

This feeling of happiness.

And releasing this feeling of bad.

This feeling of fear.

Releasing anxiety.

All the way up.

And all the way up.

Just keep it moving.

All the way in.

And releasing.

We have 10 more breaths like this.

You've got this.

All the way up.

Let it go.

Breathe in.

Let it go.

Take a part of this breath and let it go.

All the way up.

And release.

Five.

Four.

Three.

Two.

Last breath.

All the way up.

Let it go.

And hold.

Somewhere in between the inhale and the exhale,

You're in this space of holding.

How often do we just appreciate our breath when we don't have it?

Now you have plenty of oxygen in your body now.

You've breathed in more than you normally do.

We always are squeezing our breath in times of stress,

In times of just our lives in general.

We don't fully oxygenate our body.

That's why they say we don't have the capability of our brain that is wrong.

You have full capacity of your brain.

You're tapping into it now.

You're bringing in about 25% more oxygen,

Which is producing more white blood cells,

Which is opening things in your brain like hippocampus,

Hypothalamus,

Prefrontal cortex.

All the parts of your brain are engaged here.

Feel your heartbeat.

Feel your fingers tingling.

One minute has passed.

30 seconds to go.

Just be here.

Appreciate your breath.

Appreciate your body,

Your sacred paws where you are holding your breath.

Ten seconds remain.

You need to breathe this way.

Breathing in in five,

Four,

Three,

Two.

Breathing all the way in and hold.

15 second hold.

I want you to press this breath.

Think about it as you're pressurizing this new oxygen all the way through your body.

It feels good.

It feels really good.

Squeeze all the way to the crown of your head and then release.

Yes.

It feels really,

Really good.

I'm kind of envious here that I'm not getting the same breath right now.

Now,

Let's move into our final round.

Final round.

Start back into that rhythm.

Breathing all the way in and let it go.

All the way up and releasing.

Being a part of this experience as it comes in and then letting it go.

All the way up and release.

Just 30 breaths.

All we're doing is bringing more oxygen in and we're allowing the exhale to just happen on its own.

All the way up.

All the way out.

Like a wave.

Bring it to your belly first and let it roll.

Let it roll through your body.

Ah,

The feeling of it just energizing your entire being here.

All the way.

15 more breaths to go.

All the way up.

All the way out.

Breathing,

Inhaling and releasing.

Yes.

Bring that oxygen.

10 more breaths all the way up and all the way out into your body and release for 7,

6,

5,

4,

3,

2.

All the way up and let that breath go and hold.

Hold the breath here.

Just letting it go.

Feel your body.

Feel this experience.

The heartbeat.

All these systems that are in your body including your lymphatic system,

Your immune system.

All these things are just pumping.

We're thanking you.

We're saying thank you for bringing me new oxygen so I can produce to the highest of my capabilities.

Your body is very happy with you right now.

Just be here.

Don't try to change anything.

Don't try to clear your ears.

Just listen to that ringing that's in your ears.

That is your electrical system,

Your nervous system.

A nervous system which is connected to your chemical system.

Chemicals are being produced.

Serotonin.

All this in your pineal gland activated.

One minute has passed.

Only a minute to go.

You're just clear.

You are experienced.

You are reliable.

If you need to breathe before I cue it,

That's okay.

That's okay.

You don't need to hold it.

But if you can't do it,

Just hold it here.

Your body doesn't need more oxygen now.

You gave it plenty.

30 seconds to remain.

If you need to breathe,

That's okay.

It's all right.

You're doing so good.

Hang in there.

You got this.

Breathe in deeply and hold it for 15 seconds.

And release.

Don't you feel amazing?

You always feel so great after a few rounds of breath work.

Now you're able to tap into the brain.

Tap into your highest power.

Tap into your immune system.

You're able to find that healthy self within you.

That's it.

That's it.

Thank you.

Reviews

Thank you Ryan. It’s always a pleasure meditating and breathing to your tracks.

experienced a deep resonance through this meditation. I felt connected to the universe in a way that allowed me to find deep gratitude for the tests of faith I’m currently experiencing. felt the physical sensation of grace manifest, beginning with the idea that faith is not meant to be unshakable. it is meant to be fortified, like a muscle. tear and rebuild. extremely grateful for this practice 😌🙏🏾.

Your intro spoke to me my pure blood brother. Struggle with brain fog and it has taken its toll on my day to day life. I would like to work with you because I believe you can help.

Fabulous. Loved the music and the explanation. Will be recommending this one. Thank you 🙏

I absolutely loved this experience! The music is exquisite and the instruction clear and motivating. Thank you! I’ve bookmarked it 🙏🏼

Thank you. This is really helping me feel more energy and I can walk as fast as my husband and sons on our coastal walks now

Excellent! Ive tried WHM on my own, but having this guidance was so helpful!

So good! My holds are longer when I have energy to focus on and this was great!

Excellent session, thank you 🙏🏼💙🕉

Wow, just the intro I needed! Thank you!💚🙏

This was the most amazing experience and after the 3rd round of breathe, I could feel myself reach my higher higher self and potential and the white light flooded by body, followed by the most amazing grounded ness within me. Thank you!!

amazing!

The WHM is epic ✨🤍

Very good when I just have 15 mn to do breathwork. Thank you💜🙏💜

Thank you 🙏

I loved the sounds, so many to concentrate on and "observe". A lot of learning, as always

Really great WHM guidance. Makes it feel so much more manageable. Thank you Ryan!

Love this! I always feel so energized and grounded when I’m done. 💕