Welcome to your breathwork session.
Today we're going to be doing a.
.
.
Morning,
Sir.
Getting some energy,
Moving energy,
And getting ready for the day with momentum.
We'll have several types of breath work,
Including Nadi Shodhana,
Kabbalah Bahati,
And some peaceful apnea,
Along with balanced breath.
But thank you for trusting me today.
You can sit,
You can lie down.
Let's just begin to kind of tune into our breath here,
Just creating a diaphragmatic breath,
If you will.
Breathing in through your nose and doing it at your count,
But just breathing in and letting your belly expand,
Letting your ribs expand.
Just coming into presence,
Coming into your now breathwork session.
You might begin by just taking a giant breath,
Focusing on your belly,
Letting your ribs expand,
Maybe holding just slightly at the top.
A slow release all the way down.
You might find yourself rocking and moving.
And that's okay to move all this energy.
We're just starting to tune into the day.
What do we want for the day?
How do we want today to feel?
And as you begin to breathe,
Maybe you feel that sense of ease or maybe you feel a sense of congestion there.
Maybe inviting an intention.
Inviting ease,
Inviting.
.
.
Confidence.
Begin to breathe in and notice that you're breathing in.
You've been saying,
Am I breathing in?
Exhaling.
Noticing your exhale and maybe even saying just to yourself,
I'm exhaling.
Begin to notice your breath as an entire entity.
Maybe as though you were breathing,
Not just for air,
But to bring in this down regulation that comes from this imaginary cloud you're breathing in.
Just imagine you're breathing in all that cloud through your nose,
Right into your belly.
I'm inhaling and as you exhale,
You exhale and you release that cloud.
You need to notice that expansion as you breathe in.
All the way up.
And exhaling all the way down let's move into nadi shudana bringing your left hand to your lap and your right hand up to your forehead just your thumb hanging off to the side there we're gonna go back and forth and i want you to start with breathing in through the right side exhaling through the left so you're just going to go back and forth here Breathe in through the left side.
Close it off.
You're done there and then open releasing through the right Now you can still go at your own pace here,
But maybe a count of like in for three counts.
And out for three counts.
I want you to just kind of go back and forth here,
Keeping your attention on your forehead.
And just kind of crossing the channels here energetically as we go back and forth,
Keeping your focus right at the point between your eyebrows.
You can breathe in.
One side and might feel that congestion or maybe it's wide open and exhaling,
Maybe it's a different sensation.
Take your time.
There's no rush here.
Breathe in one side.
Keeping it balanced with your exhale on the other,
Just going back and forth.
We're only in this cadence for just about two minutes.
You can kind of imagine here.
Or how many times you go back and forth based upon how long you're breathing here.
And it's okay to take your time.
Breathe in through one side.
Maybe a slight hold at the top and then release going out to the other.
You get caught maybe doing the same side twice it's okay just see if you can come back to balance Catching yourself.
Nice breath.
And then release through the other side.
If I find you want to go fast or slow,
I'd suggest maybe about a three count in and a three count out here.
Here taking a peaceful apnea.
Breathe into your belly big and full.
Both nostrils all the way up.
Hold it at the top and we're gonna take another little sip here We're going to slow release down.
We're coming right into Kabbalah Bahad-D,
Which is an active diaphragmatic breath.
So as we do this here,
We're just going to take a nice breath in.
And begin to draw your navel back towards your spine on your exhale.
This is an exhale only.
The inhale will happen passively.
It sounds like this.
Navel to spine as you exhale actively here.
Only about 45 seconds of this.
Now you can slow it down if you like.
Or some of you might want to go faster.
Using only your nose,
The navel smacks back towards your spine as you exhale.
Very active.
Here we go,
All of us together all the way to the top and hold.
Take another sip.
And a slow release all the way down,
All the way down,
Moving into 3-3 balance breath.
In for 3.
Out for three.
Into the belly for three.
Slowly releasing out for three.
We're speeding up here.
Belly,
Ribs,
Heart.
Now release.
Heart,
Ribs,
Belly.
In two three out two three you got this breathing in expansion and then releasing in two three out two three In two,
Three.
Out,
Two,
Three.
Keep your mechanics.
Belly first,
Then the ribs,
Then the heart.
You're breathing in through your nose,
But you can release through your mouth if you'd like.
That's okay.
See if you can.
Use mostly your nose here,
And it's just a three count in and a three count out.
If you feel like you'd like to use your mouth,
You're totally welcome.
Beginning to speed up this pace if you would like.
Maybe you begin to find a cadence that works for you.
In for two and out for two.
Finding maybe that fatigue in your nose.
You might be even having tinglings in your hands and even emotions running through you.
See if you can.
Stick with it.
See if you can.
Stick with this breath.
Balance breathing here.
Maybe activating here.
Offering yourself comfort.
Bringing your hands to your heart or even down to your legs.
You got this.
Moving through the sensations here.
Moving through breath.
One pace at a time,
Just one breath at a time.
Inhaling and exhaling.
Move this energy.
In for three,
Out for three,
Or it could be in for two,
Out for two.
Just finding these mechanics.
We've already learned it.
Belly first,
Then the ribs,
Then the heart,
And then you release all the way down.
We're almost coming up to a hold.
We're very,
Very close.
You're doing really good.
Just see if you can keep going.
If you need to lay down,
You can or slow down your pace.
All of us together,
Take a full breath in all the way to the top,
All the way up and hold.
Take a sip.
And a slow release all the way down.
To a neutral lung and hold.
Now we're here for 75 seconds.
You've got plenty of oxygen.
You don't need any more.
There's plenty that's there.
And you breathe more than you normally would.
Your body's fine.
We're changing some default mechanisms here.
And see if you can talk to your heart and say,
Hey,
Heart,
I'm safe.
I'm totally okay.
I'm in a safe place to be doing this.
Check in there.
And begin to check in maybe to your thoughts,
The ones that are wandering.
And come back into this creating momentum.
Intention creating my day with moving energy And you might feel a ringing or even a motion or something that reminds you of something from your past.
You might get caught in a story.
Just see if you can come back.
Come back.
And if you need to breathe before I cue it,
It's okay.
It's okay to take a sip in and come back to your hold.
Maybe you stay inside.
Stay inside,
Knowing that you're safe.
You're okay.
Allowing.
Doing really good.
Five.
For.
Three.
One.
Giant breath in all the way to the top.
Oh.
Step in.
Really slow like you have something like a straw in your mouth just All the way down,
All the way down.
Don't hold.
Take another sip in.
All the way to big breath.
Belly,
Ribs,
Heart.
Now hold.
It's a pen.
And release it extra,
Extra slow.
Extra slow.
Take your time.
Take your time.
Take your time.
Releasing from the upper respiratory to lower respiratory.
And as you get to the bottom,
Don't hold.
We're going to move into God's breath here.
This is the slowest inhale and exhale you can possibly take.
Take two of those there.
Ready?
Really expand.
Open.
Lifting.
Taking your time to get all the way to the top.
It to the top see if you can release it Just as slow.
Just take your time.
Whether that be through your nose or your pierced lips here.
All the way down one more one more big expansion big lift slow as you can all the way to the top welcoming the day.
Maybe you raise your hands.
Expansion and allowing your hands to come all the way down with your exhale all the way down to your heart honoring your own practice honoring this new really good day Welcome home friends.
Welcome home.
Thank you for joining me today on this breathwork session.
To create a little bit of a morning surge.
Smile.
Be proud of yourself.
You did really,
Really good.
Namaste.
See you on the next session.
