Welcome to your daily practice.
We'll begin like we usually do with some breath awareness.
And that's placing one hand on our chest and the other hand on the belly.
Putting a bit of resistance into that lower hand to encourage your deeper breathing muscles,
The abdominal wall.
To rise and fall with the breath and your chest remaining relatively still.
Starting to inhale for 4 seconds,
Exhaling for 6.
And bringing the ujjayi noise,
The ocean sound to your exhale.
Exhaling for 4 seconds.
Exhaling for 4 seconds.
And bringing this 4-6 breathing to a close.
Feeling that calming sensation now that you've started to engage your parasympathetic nervous system.
And from this place of calm we're going to move into our box breathing to keep enhancing our CO2 tolerance.
Beginning with a 4 second box breath.
Remembering the 4 equal parts.
Inhaling for 4 seconds.
Pausing for 4 seconds.
Exhaling for 4.
Pausing for 4.
And repeating this for the next 2 minutes.
Exhaling for 4 seconds.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
After your next exhale,
Letting go of your box breathing pattern.
Letting your breath return back to its natural rhythm.
And we'll prepare now for 3 phase yogic breath.
Using this to gain space,
Stretch out the abdomen,
The rib cage and enjoy a long calming exhale.
We begin by inhaling for 2 seconds into the belly,
2 into the chest,
A 1 second top up to fully expand the lungs and a long slow steady exhale.
Continuing this on your own for the next few moments.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
Exhaling for 4.
And repeating this for the next 2 minutes.
And after your next exhale,
Bringing the 3 phase yogic breath to a close.
Settling into the sensations in your body,
How you're feeling.
And we'll prepare now for alternate nostril breathing.
For this alternate nostril breathing,
We're going to inhale for 4 seconds,
Exhale for 8 seconds.
Beginning when you're ready and I'll let you know when to come out.
Exhaling for 4.
And repeating this for the next 2 minutes.
And after your next exhale,
Keeping your eyes closed,
Relaxing your hands on your lap.
Noticing any sensation around the nose,
The forehead or inside of the head.
And now we'll prepare for our next round of alternate nostril breathing.
This time we'll layer a few techniques on top of each other.
So we're going to do the alternate nostril breathing in the box breathing pattern.
We'll inhale for 4,
Pause for 4,
Exhale for 4,
Pause for 4.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And relaxing your hands after your next exhale.
Leaning into the feelings,
The sensations created by these techniques combined.
And now we'll prepare for our Brahmar breathing.
Remembering the humming noise that increases the nitric oxide.
It also has a really calming effect on the vagus nerve.
A lot of very gentle stimulation.
So the parasympathetic nervous system understands that you're safe,
Healthy and well.
I want you to do 10 of these whenever you're ready.
Remembering to cover over the tragus on the ear canal to create an increased resonance.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And now we'll do the alternate nostril breathing in the box breathing pattern.
And after your next exhale,
Relaxing your hands,
Absorbing some of the sensations,
The feeling around your ears,
The resonance in your head.
And now we'll do the alternate nostril breathing in the box breathing pattern.
We'll bring today's session to a close using the coherent breathing,
The six second inhale,
Six second exhale that helps optimize the function of our heart and lungs.
Beginning when you're ready,
Remembering that if six seconds in and out isn't possible,
Settling for five or four.
But a bit of work,
A bit of strengthening the system,
Gaining the space.
And a six second inhale and exhale will be achievable,
Beginning whenever you're ready.
And now we'll do the alternate nostril breathing in the box breathing pattern.
Gently letting go of the coherent breathing,
Returning back to your natural breath.
Just spending a few moments bringing your awareness around your body and how it connects with the breath,
Noticing any sensation at the tip of your nose,
Through your nostrils,
In your throat,
Your chest,
Your belly.
And feeling a warm sense of gratitude for taking the time to connect with your breath and influence your nervous system in a very positive way,
Keeping you adaptable and resilient in the face of the stresses and strains of modern life.
