Hello friends,
Welcome to this Breathwork with Quirk Breathwork Session.
Excited to be joined by Jerry Williams Music,
Adding in some really beautiful ambient sounds to this breathwork practice.
And appreciative of his support and help as we start to craft some new and exciting breathwork sessions for you.
Today's breathwork session is going to be one of my all-time favorites.
We'll be practicing a variation of box breathing,
But just holding on the inhale.
So this is a really relaxing meditative practice.
We'll also be adding some short breath holds with an audible sigh.
So both of these practices are wonderful to downregulate the nervous system to bring us into more parasympathetic response.
This is something that you can use just about any time of the day,
But is most effective when you're feeling stressed or anxious.
It is also really good as a bedtime technique or something that you use with your evening wind-down routine.
So we'll get started by getting into a comfortable position.
You're welcome to practice this sitting up or lying down.
Just recommend that you get into a nice relaxed posture.
So as always,
We'll start by relaxing our face.
Good,
And relaxing the jaw.
Beautiful,
And then letting the shoulders just sink away from the ears.
And letting that feeling of relaxation travel all the way down to the tips of the fingers.
Good,
And then softening the belly,
The glutes,
And the hips.
Good,
And then all the way down into your toes.
Beautiful.
Now just notice if it's accessible to breathe in and out through your nose.
And if it is,
That's where we'll direct the breath.
And if not,
That's okay.
We can do this practice through the mouth as well.
No big deal.
Good,
And we'll gently start to breathe in for a count of four,
Three,
Two,
One.
Good,
And then holding that breath for a count of four,
Three,
Two,
One.
Good,
And now exhale for a count of four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Good,
Inhale for four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Good,
Inhale for four,
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Inhale for four,
Three,
Two,
One.
This time we're going to hold a little bit longer for six,
Five,
Four,
Three,
Two.
Big exhale in one with a little ah.
We'll do another one of those big sighs in three,
Two,
One.
Ah,
Good.
Let's do that one more time.
Deep breath in in three,
Two,
One.
Ah.
Three,
Two,
One.
Holding for four,
Three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Holding for three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
Holding for three,
Two,
One.
Exhale for three,
Two,
One.
Three,
Two,
One.
Exhale for three,
Two,
One.
Inhale for three,
Two,
One.
This time holding a little longer for six,
Five,
Four,
Three.
Audible exhale in two,
One.
Let it go.
Let the breath come back in and out on its own.
Good.
And now noticing how relaxed the body feels.
You might notice some sensations,
Perhaps a little bit warm.
Perhaps a bit of tingling.
Just take a moment to scan through the body.
Notice where you might feel a little bit lighter or a little bit heavier.
Good.
And just allow it all to be here.
Allow it all to be a part of the experience.
Now let yourself drift away a little bit.
Inching towards that place where you feel like you're almost going to fall asleep.
Start to feel the mind unwinding and slowing down.
Notice you can come back to watching the breath at any moment.
Good.
Allow the sound of the music to help you drift into that deeper state of relaxation.
Good.
You did such a beautiful job with this breath work.
Now you can simply lay back and enjoy the fruits of your efforts.
