Welcome to your breathwork session.
Thanks for joining me today.
My name is Ryan and I'll be guiding you through a very gentle practice.
That leads with awareness at the foundation.
Offers a few techniques for down regulation to maybe what you're expecting to be a stressful day.
And just deep connection to you.
Begin to get settled into your seat or lying down.
Remember,
Today we're going to be breathing through nose and trying to create belly breaths.
You'll hear the cues often.
Just come back to your anchor wherever you feel it best.
Don't try to perfect the technique.
But just begin to breathe.
As you begin to.
.
.
Breathe in your version.
Have a belly breath.
Begin to notice.
The state of your breath.
What I mean by that is,
As you breathe in,
Maybe just state something like,
Inhaling And as you exhale,
Or you let go of your breath,
Just state something internally like,
I'm exhaling or exhaling.
Breathing in through your nose.
Letting your belly expand.
And then releasing,
Feeling.
The ground rules are coming all the way down.
Continue to use this breath,
Which is just a really easy,
Balanced breath.
Trying to keep your inhale and your exhale balanced as you breathe in through your nose,
Inflating your belly.
And then release and come out.
See if you can,
Anytime you get caught in a thought.
Don't follow it with a story.
Or a narrative.
Just simply call it something like thinking.
Not a good thought or a bad thought.
He belly rises.
I'm inhaling.
Belly falls.
I'm exhaling.
And breathing in.
Ah,
There's a thought.
I'm thinking.
Following these gentle inhales.
Keeping your anchor.
Your anchor might be in your nose or your belly.
Come back to that spot.
As you breathe in.
I want you to imagine now that you have a marble somewhere right below your belly button.
And every time you breathe,
That marble grows.
From about the size of that tiny little marble to expanding to the size of a softball.
And then returning as you exhale.
Let us a try.
Breathe in.
Expand.
Size of a softball.
Exhale,
Back to Amon.
Breathe in through your nose as your marble expand opening.
And then back to the size of a model.
Focusing on this diaphragmatic movement.
Expansion 360 degrees Breathe in.
Expand.
Exhale,
Bring it all the way back.
Breathing in.
And exhale.
Then belly expands marble into baseball.
Exhale release it all the way down.
So keeping your belly breath.
See if you can now.
As you breathe in.
Focus on your ribs expanding,
Maybe even bringing your hands to the ribs.
Feeling the outward expansion in this lung capacity.
Still labeling your inhales and your exhales.
Breathing in through your nose.
Belly's rising,
Ribs expanding.
Long and deep.
Let's start to create a cadence here This cadence,
Pretty simple.
For consent and service counsel.
Eight counts release keeping the mechanics that you know use your nasal breath here All of us together,
Breathe in for count of four.
One now hold seven counts Releasing extra slow all the way down eight counts.
You have a straw in your mouth,
A very small coffee straw all the way to the bottom.
When you reach the bottom.
Breathing in.
Through your nose,
All the way up for.
.
.
Three.
One.
.
.
Four,
Seven,
Eight is this cadence,
The cadence of bliss.
Not squeezing to hold here,
Just holding in between breaths.
Now exhale.
Eight counts.
All the way down.
Really?
Breathing in for four.
Holding at the top for seven.
Really slow eight counts all the way down all the way down 3 then for 4.
Cadence of bliss all the way up.
Expand through your belly,
Your heart,
All the way up,
And now hold.
Seven counts here.
Relax your face.
Relax your body.
Now exhale,
Letting the energy begin to settle back down your spine.
Three two,
One,
All the way down,
Breathe in,
Four.
Three,
Two,
One,
Hold,
Seven.
Bye.
Three,
Two,
Exhale,
Eight counts.
All the way down.
Three Two.
All the way up.
Breathe.
Hold it at the top for a peaceful apnea.
Take a sip in.
Now release slow.
We're going to do another one of those.
Just release it slow,
Release it slow.
When you get to the bottom,
Big belly breath.
In through your nose,
All the way up.
Holding at the top.
Take another sip.
Now release.
All the way down,
All the way down,
All the way down.
We're going into a balanced 3-3 breath.
Breathe in all the way up.
All the way down.
In,
Two,
Three.
Out,
Two,
Three.
Belly rises.
Heart,
Now release.
All the way down.
Breathe in,
Two,
Three.
Now out,
Two,
Three.
Belly then your ribs now your heart space now release all the way down keep this cadence balanced it's three counts in And three counts it up.
You can tap on your leg or you can just simply know.
First count belly,
Second ribs,
Then the heart,
Expanding in a cadence.
That suits your.
Breathing in through your nose.
You might start to feel a little fatigue.
You might feel a little bit of fatigue in your nose and maybe even in your body.
It's okay to move around.
Just breathing in for three.
Out.
In,
Two,
Three,
Out,
Two,
Three.
We're almost to a hold,
Breathing in and out.
You can speed up here if you'd like.
Sometimes like right at the very end,
Like to speed up,
Like a final sprint,
In,
To,
Out,
To,
Breathe,
In,
To,
Out,
To,
You're breathing,
You're expanding,
You might feel a little lightheaded,
You might feel the chemistry beginning to move through you,
Even heat moving through your body,
Just energizing,
Waking the body up,
Moving into clarity here,
In,
To,
Out,
To,
Breathe,
In,
To,
Out to big breath in all the way out.
Now releasing it last one all the way up and hold Now slow release.
Slow release.
And hold in a neutral lung.
We have just a short breath hold here.
I want you to see if you can relax.
Your face.
Just a little over a minute.
Just in between a breath.
And a thought.
You might feel your heart racing here.
Talk to your heart.
Just tell it to slow down.
I'm okay.
I'm just practicing breath work.
You might hear a distraction or even know that there's distractions all around you.
See if you can.
Stay inside.
Let the outside be on the outside.
While you are focusing on what's happening within.
You're downregulating your nervous system.
I'm in charge today.
And today is going to be a really good day.
As you relax here see if you can lower your shoulders relax your eyes lecture thoughts.
Now let's breathe in three two one big breath all the way to the top slow so so all the way up all the way up now hold peaceful apnea zip in Now release.
All the way down.
All the way down.
We're going to do two more of those.
Big breath in.
See if you can go super slow.
Up,
Up,
Up,
Up,
Up,
Up.
All the way.
Cool.
Take a sip.
Now release.
Last one.
Big breath in.
All the way up.
So biggest breath you've done all day.
Now hold sip at the top to expand your lung capacity.
Welcome this day with a smile,
Bringing your hands down across your face,
Your throat.
Landing at your heart.
Setting your day.
With gratitude.
Gratitude is the next closest emotion to love.
Starting your day with gratitude,
Even if it's for something simple like I'm breathing.
I'm able to see the sunrise.
I love the sounds around me.
I'm grateful for this moment.
Welcome this day with a smile.
Know that you can always come back to this breathing with me.
