You do our practice lying down today.
Find somewhere comfortable to lie down,
Somewhere you won't be disturbed.
Place a pillow under your head,
Under your knees if you like.
Grab a blanket if you're cold,
An eye mask,
Whatever you need.
Just get fully comfortable and relax.
Start.
Just notice your breathing.
Don't try to change it or control it in any way.
Feel the breath in the body.
Notice your belly and the rib cage.
Expand as you breathe in.
A wave rolling slowly up the body and contract down as you breathe out.
Rhythmic wave flowing through your belly and your chest.
Now slowly begin to extend your inhale.
Breathe in as slow as you can,
As slow as is comfortable.
There's no strain here.
Extend the exhale as well.
Breathing in and breathing out as slowly as is comfortable with the body.
In and out through the nose,
Long slow full breaths.
And just do a few minutes here.
Slower and slower as the body relaxes.
I'm just releasing I'll just really relax any muscles that might be holding tension.
Let's melt into the floor here.
Down,
Down,
Down.
Let go.
Let go.
Just melt.
Dropping down to an alpha brain state.
Nice and relaxed.
Super slow,
Calm.
Full breath.
Stay with the breath here.
Just get comfortable.
Notice the changes in your body.
Really lengthening the exhale here.
Try for an exhale that's twice the length of the inhale.
No need to count here.
Just guess.
Long slow inhale.
A double length extra long exhale.
Really good.
Stay with the breath here.
Notice your facial muscles softening.
Eyes,
Nose,
Jaw,
Ears.
All the micro muscles letting go.
To breathe out any tension.
Enjoying this alpha brain state.
Deep relaxation.
Same feeling you should have as you're about to drift off into peaceful healing sleep.
Enjoy feeling rest and relaxation.
You can't control sleep.
You can't control sleep.
You can control taking time out to relax and heal your body.
You know,
Deepen the breath.
Slow it down even more.
Now add in micro breath holds at the end of the inhale and exhale.
Don't hold it so long that you rush the inhale or the exhale.
So another just a moment of pause.
Slow inhale.
Pause.
Long slow exhale.
And pause.
Let yourself drift off into a healing state.
Begin to move your eyes from side to side.
Keeping the eyes closed.
Just allow them to twitch from left to right.
Try looking up.
This encourages the brain into a theta state.
Try looking up slightly,
Eyes closed as you move them from left to right.
Left to right.
This encourages the brain into a theta state,
Which we normally only access during REM sleep.
Keep the breath long,
Long,
Long and slow.
With little micro holds after the inhale and the exhale.
Enjoy this deeply healing brain state.
We're accessing and healing while we're awake.
Notice any resistance you may be feeling.
Notice any resistance you may be feeling.
Question it and let it go.
Processing emotions and thoughts here.
Same as we do in REM sleep.
Moving the eyes.
Keep breathing slow and deep and letting go.
Enjoy this healing waking state.
Feeling so good.
A few more minutes here.
Gradually stop the eye movements and relax the breath.
Relax the breath.
With the breath back to the brainstem.
Moving back in to a super long,
Slow breath.
No pauses.
And lastly,
Feel comfortable to you.
Just focus on the long,
Slow inhale and exhale.
Start breathing in little sips.
Tiny little sips of air.
One after the other.
Slowly,
Slowly,
Slowly.
So you're completely full.
You can't sit in anymore.
You have a long,
Long,
Slow,
Long exhale.
And sip in long,
Long,
Slow inhale.
And tiny little sips.
Sip and pause.
Sip and pause.
Sip and pause.
So you're completely full.
Long,
Smooth,
Slow exhale.
Dropping down into the delta state.
State we access during deep sleep.
Deep healing sleep to restore the body.
The slower the breath is,
The deeper you'll drop.
Aiming for around one breath a minute here.
Don't strain.
Just do the best you can.
Slow as you can comfortably go.
Drop the little sips.
Just inhale as fully as you can now.
Belly,
Thoracic spine,
Up into the chest.
And exhale.
Great big,
Full breaths.
A little faster now.
About three second inhale.
Three second exhale.
And then exhale.
And then inhale.
And then exhale.
And then inhale.
And then exhale.
Three second exhale.
In and out through the nose.
Make some sounds on the exhale.
Little sigh if it feels good.
Great big,
Full body breaths.
And back up to a more sympathetic state with these large,
Large breaths.
Three to four second inhale.
Three to four second exhale.
I'm gonna do about another 20 breaths like this.
Just breathe into it.
Few minutes here.
As big as you can.
Feel the front,
Side,
And back of the body all open up as you breathe in.
Big 360 breath.
When you let go,
They all relax.
Everything just lets go.
Breathe in and just let go.
Breath in.
And it's gone.
Breathe out.
And it's gone.
Breathe in.
Front,
Side,
Back.
Fully focus on the sensations of the body.
Notice all the muscles contracting and releasing.
Activating and releasing.
Just breathe in and out.
Alkalizing the blood here.
Breathing out extra carbon dioxide.
Bring it to a slightly sympathetic state.
Hermetic stress.
Hey,
Hermetic stress is good for rebalancing the body and allowing deeper relaxation.
So just let go.
Breathe into it.
Look up slightly as you breathe in and down.
Look down as you breathe out.
Full body breaths here.
Keep making the noises on the exhale.
Look down on the exhale.
Fully release and drop down.
It's okay that you're more activated here.
It's a stronger breath.
Few more minutes.
You can do it.
Nice,
Big,
Full breaths.
Breathing in fully.
Breathe out any frustration you might be feeling with sound.
Fully let go on that exhale.
Keep your attention in the body.
If you feel fuzzy,
It's from the CO2.
We've been breathing out and that's okay.
Keep going.
We'll build the CO2 levels back up later.
Keep breathing in.
Keep breathing out.
Keep breathing in.
Keep breathing out.
Just enjoy the changes in brain state.
Hold deep breath in.
Breathe life in.
And let it go.
Just let everything go.
It's all gone.
All the emotions,
All the stories,
They're all gone.
Flicker the eyes left to right,
Left to right.
Left to right,
Left to right.
Process the emotions as you do these great,
Big,
Powerful breaths.
Don't hold on.
No holding on,
No gripping.
Only breath.
Breathe in.
Let it go.
Breathe in.
And let it go.
Move the head.
Shake the body if you need to.
Release any tension you're holding.
Just let it go with this huge,
Big,
Full,
Powerful breath in and out through the nose.
One more minute here.
Full inhale,
360,
Front,
Side,
Back,
And then just let it go.
Any sounds you need to make to fully let go on the exhale.
Body,
Shake if it needs to.
Next exhale,
360.
Next exhale,
Breathe out slowly.
Slow as you can go.
Slow,
Slow,
Slow.
And gently hold the breath out of the body.
Bring your attention down into the chest as you hold the breath out of your body.
All your attention down into the chest.
Landing in the center of the heart.
Keep holding the breath out of the body.
Earth your energy down into the pelvic floor.
Relax into the breath hold.
Enjoy this moment of relaxation.
Enjoy this moment of peace,
Timelessness.
As you hold your breath,
Just relax.
Hold the breath out for as long as you can.
If you need to breathe in,
Do it slowly,
Slowly,
Slowly.
You don't have to.
Hold it as long as you can,
As long as feels good.
And calmly and slowly,
Slowly,
Slowly breathe in through the nose.
As slow as you can when you're ready.
As you breathe in,
Take the eyes up,
Look up,
Breathe in,
And hold at the top of the inhale.
Breathe in,
Look up,
And hold the breath in the body.
Feel the spaciousness and the stillness in your body.
As you hold the breath in the body now.
As long as you can,
Just feel it.
When you're ready,
Slowly breathe out,
As slow as you can.
Whenever you're ready,
Don't force it.
Just breathe out slowly,
Slowly,
And you feel you can't hold the breath anymore.
Follow with another slow inhale,
Bringing the eyes up on the inhale,
Following the breath.
Little breath hold,
The end of the inhale,
And the end of the exhale.
Long,
Slow inhale,
Short breath hold.
Long,
Slow exhale,
Short breath hold.
Rebuilding those CO2 levels in the body.
Enjoy a long,
Slow,
Relaxed breath.
The counterpart of all the powerful breathing we've just been doing.
Enjoy the breath.
Slow,
Relaxed breaths.
The counterpart of all the powerful breathing we just completed.
Keep your attention in the center of your chest,
Right over the heart.
At the end of the next exhale,
Release any control over the breath.
Go back to the brainstem and observe.
Keep noticing,
Nothing else to do.
Feel the breath,
Feel the body.
Notice the changes now and when we started.
Breathing oxygen,
Every cell of the body.
Feel your body melting into the floor.
Just relax into it.
Body completely disappear.
Down into the floor.
Down into the floor.
Becoming one with the air around you.
Just allow,
Feel the body,
Feel the breath.
When you're ready,
Begin to bring some movement back into the body.
Start,
Wiggle your fingers,
Your toes.
Shake your head from side to side.
Stretch your arms up over the head.
Full body stretch,
Nice big yawn.
And curl up on your side.
Thank you for joining me today.
Four different brain states and how to control them through your breath.
Namaste.
