Hi,
I'm Susanna Kenton and welcome to this practice with four rounds of breathing,
Building up to a breath hold of two and a half minutes or beyond if you choose.
Please make yourself comfortable,
Either seated or lying down.
And I invite you to dedicate your practice today to something that feels important to you.
It might be that you want to call in greater freedom or resilience,
Well-being,
Peace or anything else.
So as you hold your intention for today in mind,
Let's take a deep breath in through the nose to anchor it.
And release your breath.
And let's begin round one.
Breathing in and letting go.
Allow your breath to expand your belly on your inhalation.
And let the belly settle back down on the out breath.
And you can either follow the guided breath track or breathe in your own rhythm.
And if you like,
You might try inhaling in through your nose and out through your mouth.
And now preparing for your first breath hold.
So take in one more in breath.
And release it.
Breath hold.
Just dropping into the stillness.
Almost done.
Take a deep breath in.
Holding for 15 seconds.
And let it go.
And now beginning round two.
And maybe you notice on this round that your breaths are becoming fuller.
Relaxing the muscles in your shoulders,
Your chest.
Relaxing your ribs.
Making space so that the breath flows easily in and out unhindered.
And coming up to the second breath hold.
Taking a nice full breath in.
And let it go.
Breath hold.
Just relaxing and trusting the process.
Dropping deep into the still center of your being.
Almost done.
Take a deep breath in.
And hold for 15 seconds.
And breathe out.
And now let's do the third round.
Letting your breath permeate even deeper into your body.
Clearing out old and stagnant energy.
Bringing deep healing to your cells.
And flooding your brain with feel good hormones.
Ready for the two minute breath hold.
So take in one more in breath.
And release it.
Breath hold.
Relaxing and going deeper.
Perhaps you feel a sense of lightness or tingling.
Maybe a feeling of spaciousness or freedom.
15 seconds left.
And take a breath.
And hold for 15 seconds.
And let it go.
Ready for the fourth and final round.
And for this round you're welcome to try a double in breath.
Filling your belly,
Chest and letting go.
Belly,
Chest,
Release.
Allowing that oxygenated blood to move to wherever in your body it's most needed.
As you breathe vigorously you might feel tingling in your fingertips.
And if it becomes too intense,
Just breathe normally for a couple of cycles.
Until you're ready to return to the rhythmic breathing.
Releasing thought forms and beliefs that don't serve you.
Just relaxing into this final round of breath work.
Enjoying the full expansion of your lower ribs to the sides and back.
Ready for the 2 minute 30 breath hold.
So take a deep breath in.
Filling up,
Up,
Up.
And let it go.
And take one final easy breath in.
And exhale.
Final breath hold.
Boosting your immune strength every time you practice.
Activating your body's own blueprint for epic health and well-being.
Building your resilience as you drop deep within.
Relaxing around the urge to breathe.
You're doing well.
And if you need to take a breath sooner,
You're welcome to.
15 seconds left.
In 3,
2,
And 1.
Take a deep breath in.
And hold for 15 seconds.
And let it go.
Just allowing your breath to return to its normal rhythm.
And if you continued for a longer hold,
You're now at 3 minutes.
Acknowledging yourself for taking this time to do your breath practice.
And just savoring the presence and peace you've created for a couple more minutes if you choose.
