Release And Unwind The Day

Learn to unwind, relax, and release the stress of the day with this 30-minute breath exploration. Discover how to feel deeply into the body and purposely shift your consciousness down out of the head using a combination of breathwork and kinesthetic awareness.

Transcript

Welcome to this restorative breathwork session.

Please take a moment now,

Find a comfortable position,

Either seated or lying down,

Whichever you prefer,

And where you won't be disturbed.

And either close your eyes or soften your gaze.

Take a moment to tune into your body.

Notice any tension you might be carrying around in the stress of your day.

There's no need to do anything about this.

Just notice it,

And make note of what you brought into practice.

Perhaps you feel some tightness in your muscles,

Your chest,

Your heart's beating a bit rapidly,

Or your breathing is a bit shallow.

Just make note of your current state and accept where you are right now.

Now,

Bring your hands to your chest and begin to slowly lengthen the inhale,

Just slightly.

There's no need to strain.

Nice,

Relaxed,

Extended inhale through the nose and a normal exhale back out through the nose.

Just enjoy this relaxed breathing and feel the warmth of your heart in your chest.

Now that we've relaxed into an extended inhale,

We're going to begin to slightly extend the exhale match,

Looking for approximately a five-second inhale followed by a five-second exhale in and out through the nose,

Whatever's comfortable for you.

I invite you to imagine a beautiful white light emanating out through your chest,

Through the heart center.

As you inhale,

You're drawing this vibrant,

Pure energy through your hands and into your heart.

On the exhale,

You're sending this golden energy back out into the world.

Nice,

Slow,

Relaxed inhale,

Drawing universal energy in through the chest,

Filling up your entire body.

White light followed by a nice,

Relaxed exhale,

Sending love and light back out into the world.

Out into the world.

Let's begin to extend the inhale even more,

Slowing the breath down.

Slow,

Slow,

Slow,

Relaxed inhale,

As nice and slow as you can make it,

Filling up the abdominal space.

Feel the belly expand like a balloon on the inhale and relax back on the exhale.

Just do a super slow inhale for now.

Get long,

Slow,

Relaxed,

Breathing only into the belly at this moment in time.

Isolate the belly cavity.

Slow inhale followed by a relaxed exhale.

Just notice how the super slow inhale feels in the body,

Putting all of your attention into the abdominal area now,

Only feeling the muscles as they expand and contract as you breathe in and out.

Let's begin to extend,

Exhale as well.

So breathing in as long and slow and relaxed as possible.

Belly only here,

And then exhaling back through the nose and extending that super slow breath,

Slow as is comfortable in your body.

No strain,

No force.

Relaxing in this deep belly breathing.

Let's begin to move the breath up now into the side ribs.

Feel the lower edges of your ribcage and feel them expand and flare out on the inhale,

Contracting on the exhale.

Exhale.

Are you able to isolate the breath to the lower ribs only,

Keeping the belly and the chest fairly still?

If you can,

Excellent.

And if not,

That's okay.

We're just focusing into the body here and challenging ourselves.

Pay attention to how much we can notice.

Mind fully in the rib spaces now,

Feeling every minute movement,

The muscles as they expand on the in-breath,

And contract on the exhale.

We're aiming for approximately one to three breaths a minute here.

Super nice,

Slow,

Relaxed inhales and exhales.

Breathing with ease,

Letting go of discomfort.

Let's begin to recruit both the belly and the ribcage now in our breathing.

Some nice,

Long,

Slow breath into the belly.

Feel your abdomen expand,

Followed by the side ribs,

Keeping the chest fairly still for now.

And when this abdomen and side ribs are full,

Gently breathing out and beginning again.

Slow,

Slow,

Soft breath in.

Belly,

Ribs,

And out.

Slow breath in.

Belly,

Ribs,

Exhale.

Just another minute here.

On the next breath,

We'll move in.

Feel and isolate all three areas of the body.

Low belly,

Side ribs,

Chest,

In that order.

Breathing into the belly,

Isolate the abdominal muscles.

When you reach the top,

Moving in to the side ribs,

Let them expand fully.

And finally,

Into the chest area,

Feeling the heart open and lift as you finish this big,

Beautiful breath in.

Still moving slowly here.

As long and slow and relaxed as you can possibly make the breath without moving into discomfort.

Let's begin.

Add in some small breath holds.

Just little mini breath holds here.

Nothing too strong yet.

We'll do these breath holds as we isolate three breathing areas of the body.

Breathe in the abdomen,

Nice and slow,

Feeling it like a balloon.

And at the top of the inhale,

I invite you to hold the breath in the body for a few seconds.

Just as long as you can comfortably hold the breath without moving into discomfort.

Find your edge and explore.

When you're ready,

A nice,

Slow breath out.

The next inhale,

Breathing in just the side ribs here.

Breathe in,

Feel the side ribs and hold the air in the body.

Noticing how this feels.

Hold as long as is comfortable.

Fully exhale.

There's no rush.

Do everything in your own time.

Third inhale,

We're going to isolate the chest.

Breathing into the chest only.

Nice,

Slow,

Full inhale.

Holding the breath in at the top.

Noticing how this feels compared to the belly and the side ribs.

Relax into this mini breath hold.

Exhale when you begin to feel discomfort.

We're going to continue this breath pattern for a couple minutes here.

Fully into the belly.

Mini breath hold.

Slow exhale.

Slow inhale into the side ribs.

Mini breath hold.

Slow exhale.

Slow inhale into the chest.

Mini breath hold.

Slow exhale.

Begin again.

Just a few minutes here.

Really paying attention to the difference.

In the belly,

The side ribs,

And the chest.

Fully exploring these areas.

Just notice how they each feel.

Does one area feel better to you?

Is one easier to breathe into?

Where do you notice tension?

Is one easier to breathe into?

Where do you notice tension or discomfort?

How many individual muscle groups can you feel working,

Expanding and contracting?

On the inhale and the exhale,

You're losing yourself in the senses.

Losing your identity in sensation.

On the next inhale,

Let's drop the breath holds.

Again,

Breathing fully into the entire torso.

Belly,

Side ribs,

Chest.

Mini breath hold at the top.

Long,

Slow exhale.

Super long,

Relaxed inhale.

As long and slow and deep as you can make it.

Filling the entire torso with air.

Holding that fullness in the body.

Squeeze up on the pelvic floor.

Zip up the lower abdomen.

Squeeze all this beautiful energy up into the head.

Just hold.

Bask in the stillness for as long as is comfortable.

When you're ready,

Gently exhale back out through the nose.

Releasing all the air in the body.

We're gently inhaling.

Begin the cycle anew.

Long,

Slow breath in.

Relaxed breath hold.

Squeeze the pelvic floor.

Zip up the lower belly.

Send that creative,

Beautiful energy up the head.

Hold,

Hold,

Hold as long as is comfortable.

Slowly exhale.

Continue to make the breaths as long and slow and relaxed as possible.

Fully feeling into every area of the torso as it fills with air.

Imagine filling the body slowly.

Beautiful,

White light.

Starting with the toes and moving slowly,

Slowly up the body to the top of your head on the inhale.

Slowly down from the head,

Down the body,

Down the legs,

And out the toes on the exhale.

Slowly in,

Filling the feet,

The legs,

The torso,

The arms,

The head.

White,

Cleansing light.

White,

Cleansing light.

And hold.

Squeezing the pelvic floor.

Zipping up the abdomen.

Concentrating all that light up into the crown chakra,

The creative centers of the brain.

Hold,

Hold,

Hold as long as is comfortable.

Before relaxing and releasing.

Allowing the energy to flow back down through the torso,

Through the arms,

Legs,

Feet,

And out the toes.

Continue on your own now,

Your own pace,

For a couple minutes.

Continue to notice how much you can feel in the body as you visualize this light energy living and flowing over time with your breath.

Excellent work.

You're really good here.

You're really good here.

Now on the next exhale,

Just letting it all go.

Drop the breath.

Drop the visualization.

Give the breath back to the brainstem.

Bring your awareness of the body as a whole.

Gently scanning up and down through the body here.

Noticing any changes that have occurred during our practice together.

Do you notice a sense of ease,

Relaxation,

Loosening of muscles,

Expansion in the chest,

A sense of warmth flowing through the body?

Thank yourself for taking the time to enact these changes in your body system.

Taking the time to notice and make positive change in your body and in your life.

It's so important to love and care for ourselves as we move through this stressful world.

And I congratulate you for making this time for yourself in your daily routine.

Thank you for sharing your practice with me here today.

From my heart to yours,

Namaste.