Hello and welcome,
My name is Sari.
Before we begin this practice,
If you are new to Breathwork,
Press pause and start with the beginner's session that I have on offer,
So as we can ease our way into these powerful practices.
This short practice can pull a sense of calm into the body and peace in the mind,
Allowing feelings of stress and anxiety,
Or any other negative emotion,
To fall away as we follow the breath.
Let's start by finding a comfortable seated position,
The spine upright and alert,
With the back supported,
Or you can lay down for this practice with the knees bent,
The feet on the ground so we have full access to the lungs.
Eyes closed,
Welcoming the stillness.
Today's Breathwork is practiced through the nostrils with the mouth closed.
Begin by breathing lightly through the nose,
Beginning to settle the body into this position you are in.
You might notice the muscles begin to unclench and soften,
You may notice some grouping in your body,
And maybe as you start to focus more on your breath,
The releasing can begin.
As you take your next breath in,
Gather up any fogginess,
Negative emotions,
Or the activity in the mind,
And go ahead and hold it at the top there,
And with your out breath,
Let it go.
Breathing with the belly now,
Breathe with me,
Breathing in for 5,
And out for 5,
Gentle inhales,
And soft exhales,
Breathing in,
Belly rising,
And out,
Belly falls,
Inhale in,
And exhale.
Now keep this pattern on your own,
In for the count of 5,
And out for 5,
Taking this time to get calm,
Feeling the belly rising on those gentle inhales,
And falling on those soft exhales.
All this breathing is done with the belly,
Rising and falling like a wave.
Now let that last breath go,
And together now,
Breathe with me,
In for 5,
With the belly,
Hold,
Go ahead and exhale,
5 counts here,
Inhale,
Hold,
And exhale.
Focusing on the fullness and the depth of the breath,
Belly rising on those inhales,
Hold,
And exhale,
Belly falling,
Inhale,
Hold,
And exhale.
Now we will inhale together for 5,
Go ahead and exhale,
And hold that breath out,
Inhale,
Exhale,
And hold,
Inhale,
Belly rising on those inhales,
Exhale,
Belly falling,
Soft and gentle,
And hold,
The breath is held out.
Now on your next inhale,
Take that breath into the whole body,
All the way in,
And let's hold it at the top,
Breath is held in.
When we exhale,
We are going to do so through the teeth,
Leaking the air out,
Creating a hissing sound,
Like you have poked a hole in a tire.
Go ahead and exhale all the way out,
Exhale,
Let it all the way out,
And relax,
And then inhale,
Pull the breath back in,
Through the nose,
Filling all the way up,
A brief hold at the top,
And then that long hissing exhale through the teeth,
Inhaling nice and slow,
Pulling in that sense of calm,
Hold,
Hissing exhales,
Focusing the mind on that hissing exhale,
The body falling into relaxation.
Continue this pattern,
Slow on your own now,
Breathing through the nose,
Belly rising on those inhales,
The brief hold at the top,
And a long hissing exhale,
All those negative emotions,
Feelings of anxiety and stress leaking out from you,
Floating away.
Now inhale into the whole body,
All the way to the top,
And hold,
Body is relaxed,
Muscles unclenched,
And with the out breath,
Let the breath fall from the body,
Through the nostrils now.
Take a moment to let go of the practice,
Your breath now returning to a natural rhythm,
With the eyes remaining closed,
See if you can notice any shifts in the body,
Anything you may feel or sense,
Vibrancy,
Lightness,
Aliveness,
Maybe you sense the energy in the tips of your fingers,
The physical feeling of relaxation and calm,
And the mental feeling of relaxation and peace.
Keep the eyes closed,
But bring yourself back to the space around you,
Any sounds in the room,
Or the feeling of your skin,
This practice will likely have you feeling a greater sense of relaxation and ease,
A short session that can be practiced daily,
Pulling in that calm and peace.
When you are ready,
You can open your eyes and take in your surroundings,
And you can get back to your day in this relaxed state.
Thank you for practicing with me today,
See you soon.
