So what we're doing in this practice is with strong exhalation and relaxed inhalation through the nose,
We'll strengthen our respiratory system and activate our whole body using a pumping effect like this.
So we have a lot of nerves in this area.
So by making this strong,
We also stimulate our nervous system and our whole body will be fully oxygenated.
We'll learn this in three different stages.
Slow breathing,
Then with the sound,
And the last one we'll try to do the full activation breath.
Place the hands on the knees and begin with a few deep breaths just to center yourself.
Now bring the hands to your belly.
We're just using the abdominal muscles.
Start to make the exhalation stronger.
And in the inhalation you soften the belly.
Inhale deeply through your nose,
Expanding your lungs fully.
And exhale forcefully through your nose by contracting your abdominal muscles just like a pump.
This should be a quick and sharp exhalation.
The inhalation will be passive and happens naturally as your abdominal muscles relax.
You can try now inhale deeply through your nose expanding your lungs fully exhale forcefully through your nose by contracting your abdominal muscles Try to establish a rhythmic and continuous pattern of forceful exhalations and passive inhalations.
Aim for a moderate pace,
Neither too slow nor too fast.
But with a steady and consistent rhythm.
Forcefully exhaling.
And relaxing on the inhalation.
Throughout the practice maintain awareness of your breath and the sensations in your body.
Avoid straining or forcing the breath.
Just use the abdominal area.
Now let go of the breath and bring your hands to your knees.
While you breathe normally.
Now for the second round we're going to exhale forcefully from the belly but making a sound.
And relax.
Learn how to use the abdominal area for this breathing.
If you still have difficulty repeat the first two steps.
Now let go of the breath and bring your hands to your knees.
Breathing normally.
Softly.
Now for round 3,
Let's try to complete deactivating breath.
Inhale deeply through your nose,
Expanding your lungs fully.
Exhale forcefully through your nose by contracting your abdominal muscles.
Avoid contracting the full body.
Keep a relaxed posture,
Shoulders back.
And also try to keep a relaxed mind Keep your body steady but loose.
Use just the abdominal area.
If at any time you start to feel uncomfortable,
Just stop.
Now take a nice breath in and slow down your breathing.
Soften the muscles you've just used.
Observe the cell sensations in your body.
As you bring the breathing to a very slow pace,
Very gentle.
Notice the space you've created in the mind.
Like you've opened up some space.
Observe your natural breathing.
Calm down.
Relax.
Slow your breathing.
For the final round just do 20 breaths on your own.
You can also do 10 or 30.
Just make sure that you are not pushing yourself,
That you are comfortable in what you're doing.
When you're finished,
Just slow down your breathing and stay for a while.
Just listening to your body.
To your breath.
Calming all of your system down.
Just stay with your breath until you feel comfortable or until you hear the bell ring.
You can start now.
You Thank you for joining us and feel free to come back to this class until you feel comfortable doing it on your own.
And remember,
The breath is the missing link between body and mind.
