Welcome to the session.
Find a comfortable space to sit or lie down.
I generally prefer to lie down where I can let my complete body relax and let go,
Let all the muscles go.
In this breathing session we are going to go through a round of box breathing just to prepare the body but we're going to expand the box to make it a little bit uncomfortable for your body to start understanding carbon dioxide discomfort.
We're going to ride around there for a few rounds before diving into a few rounds of breathing exercises comprising of deep inhales,
Breath holds and coming out of it and we'll do that for about four to six rounds.
It will be a little longer than usual for your body to dive into the different sensations which might include tingling,
Buzzing,
Dizziness.
These are part and parcel of the process.
If you don't like it,
Slow down,
Relax.
If you're really into it,
Use your mouth,
Go deep,
Enjoy whatever happens.
All right,
Relax the body from top to bottom.
Let's take a deep breath in first.
Relax everything as we soften into the ground.
For the box breathing,
We start simple taking three seconds per side with an inhale,
Holding the breath at the top for three seconds and then letting it go for three seconds and holding at the bottom for three seconds and again three seconds in,
Hold for three,
Out for three,
And hold for three.
Let's try four and in,
Hold two three four and out two three four and hold two three and again in one two three four hold two three four and out two two three let's try five in two three four five slowly out two three four five and hold relax as you're holding on the exhale in for six this time two three four five six and hold two three four five six seven eight go with the beat hold try eight control the inhale to the top and hold that's the easy part slowly out in and hold if it gets tougher relax let's try nine in control all the way to the top and hold slowly out out don't let everything out at once and hold relax last one ten on the belly to the chest to the hip in oh slowly out oh last one relax back to normal breathing in box breathing is really good if you drag that box out wider and wider you might even achieve a one minute breath if you want to hit 15 seconds on each side it's really tough but worth developing the practice towards now that your body's a little relaxed as well as a little primed with dealing with carbon dioxide we can go into the rounds of breathing we'll do a few rounds today diving a little deeper we'll start take a deep breath in to the belly the chest the head let it all go i'd like you to focus on your inhale exhale all the way to the top in a gentle exhale and just keep doing that in and inhale oxygen exhale carbon dioxide inhale feel the tension build up exhale release and relax relax in and out going in and out fill it up from bottom to top and let it all go efforts in the inhale and release all the way in in let go five more in and out and three and out two more deep in let go last one all the way in to the top release holding your breath relaxing the body all you are waiting for is your body to consume the oxygen to let carbon dioxide build up you might feel tension arise in the body soften the muscles and let the tension melt away it's gonna come back and just try that release over and over again you might feel thoughts coming in just release those thoughts with calming affirmations that you are okay nothing bad's gonna happen the human body can last a long time without air and all you are experiencing today just suggestions from the body and the mind one take a deep breath in hold at the top do not let go as recovery for 15 seconds we'll let fresh oxygen come in we'll get carbon dioxide to be expelled back into the lungs and then exhale release relax after that gas exchange is done it feels so much better more relaxed softer and we're going to let go let go feels good right keep going deep in let go if you're okay we can even speed it up a little the point is not to rush we are expelling air expelling carbon dioxide it might be uncomfortable and this is the whole purpose to face this comfort yet be fully in control fully in let it go keep going deep in and out the more we do this the more familiar we'll get it's going to get easier keep pushing while you can fully in let go let go speeding up in belly chest four out three out two out last one as deep as you can and release understand that there's a lot of processes going on in the background now start to dive into them sense what you're seeing with your eyes closed what you're hearing what you're tasting what you're feeling in your skin if you want more intensity lightly clench the belly push your shoulders towards your pressure build up towards the head keep that squeeze for three two one release let go deep in and out if you use your nose it will be gentle and slow if you use your mouth it will be deeper and more intense so follow what your body tells you keep going deep in let go go in let go feel it in your lungs your chest your rib cage breathing this deep isn't easy just get it done know that relaxation is just around the corner keep going follow the we're halfway there picking up the pace deeper if you can keep going in out in out in out in out in 10 more deep out in out in out in out in out that's it five out four out three out two out last breath in to the top release shh decide where you want to bring the spotlight of your mind see what calls for attention within your body see what your body wants to tell you hold squeeze if you want to bring oxygenated blood up your spine into your brain stem it might sometimes hit the pineal gland to release more nice sensations let it go let it go deep let go in and out in and out you know what to do you control the speed and the depth as we go along how deep you want to go you decide follow flow control your intensity in and out full breath let go halfway there keep going slightly faster in good job keep going let it go come on in three out two even more sinking one layer deeper into the ground into relaxation let go ah fill it up and release belly chest on the way freezing the depth freezing the speed halfway there deep deeper here we go final stretch of the exercise in four more out three out two out one last deep breath to the top up release one let go squeeze a little if you want more intensity four three two one relax relax for the next few moments so take a slow deep breath in in stretch a little
