One Round Of Breathwork - One Minute Breath Hold

Join Susannah for this dynamic breathwork session to reset body and mind in minutes.

You’ll be guided through a powerful breath sequence designed to regulate your nervous system and enhance your ability to handle stress. Over time, this type of breath practice can also help reduce inflammation, enhance immunity and boost mental clarity and focus.

You might consider using breathwork as a daily reset—a simple way to release tension and return to balance. Many like to use it before meditation to drop more effortlessly into stillness and presence.

Transcript

Hi, I'm Susanna and I'd like to invite you to join me in a round of breath work for just a few minutes. One of the things I love most about breath work is its ability to help regulate our nervous systems and also build our resilience to stress so that we can stay calm under pressure and handle the challenges that life throws at us. So we're going to be doing a double in-breath followed by an out-breath. You can choose to breathe through your nose or your mouth or you can go back and forth between the two. We'll do about two minutes of vigorous breathing like that and then we'll hold the breath for one minute. We'll release it and I'd love you to notice just how you're feeling before we begin and then we'll take the inventory at the end of the breath work and see if you notice a shift. So I'm going to play a track that will help me to time us as we go, Invite you to relax your body, Relax your shoulders and let's begin. Breathing in and releasing and see if you can continue to breathe in that rhythm, Making sure that your belly expands with the in-breath and contracts back down on the out-breath. And you might also like to do this rhythm which is belly, Chest, Breathe out. So we go, Keeping your shoulders relaxed, So you're not doing that upper chest breathing, Nice deep breaths. Try for a moment perhaps with the nose breathing instead. Breathing out through the mouth, In through the nose, See if you can expand your lower ribs as you breathe in, Nice deep breaths. And if you start to feel a little bit light-headed, You can just slow the breathing or do it a little bit more calmly, It doesn't have to be quite so vigorous. You're doing so well. Okay, Now we're going to take a deep breath and release it. Take one more breath, Release it to neutral and breath hold. And as you hold your breath, Just savor that dropping into the stillness feeling, Where things go a bit quiet and you soften and relax, Noticing that you really have rid your body of carbon dioxide through that intensive breathing. And by relaxing your body, You can notice when you have that urge to breathe and you might be able to just continue to hold. If you need to breathe, That's fine, You just breathe. Perhaps next time you try the practice, You can hold a little longer. We've got just about 10 seconds left. And hold for 15 seconds. That's good. And just allowing your breath in its own time to come back into its own easy rhythm. And just tuning in and noticing how you feel. You've put your body under a little bit of stress, Hormesis as it's called. And now your body gets the signal that all of us are building little by little that resilience every time you practice. So if you enjoy this, I have a number of breath smacks on the app, Which you can do. Breathwork for different things, Whether it's to calm your nervous system, To build resilience like this one. And there are also breathwork sessions with several rounds like we've done today that can help you even more to increase that resilience, That robust ability to handle stress. So well done for doing one round of breathwork snack and enjoy the rest of your day or your evening.