Beginners Breathwork: Hello Breath

Welcome to Day 1 of Insight Timer's 14-Day Breathwork Challenge. In this session, guided by Susan Oubari, you will discover the transformational healing power of Breathwork. Proper breathing is effective in reducing stress and helping maintain a sense of inner calm. Susan will lead you on a gentle but powerful journey of self-discovery using conscious breathing set to inspiring music.

Transcript

Hello,

And welcome to day one of Inside Timer's Breathwork Challenge.

Time for a deep breath.

Inhale deeply and let out a soothing sigh.

Let's dive into today's session.

Have you ever wondered how many breaths you take a day?

Well,

Rather unbelievably,

Most of us take between 20 and 26,

000 breaths per day.

And generally,

We're completely unaware or unconscious that we're even breathing,

Let alone breathing properly.

And that's why it is so cool you're here today.

You're about to discover the power of your breath and how,

If you become conscious of it and learn how to breathe correctly,

It can totally transform your life.

My name is Susan Ubarri.

Welcome to day one of Inside Timer's first ever Breathwork Challenge.

For the next 14 days,

You're going to discover the transformational healing power of conscious controlled breathing.

In other words,

Breathwork.

Breathwork is a general term that covers a wide variety of conscious breathing techniques that are used to change one's state of being.

That can be consciously,

Physically,

Mentally,

Emotionally,

Or spiritually.

Your breath is there to help you.

You'll explore different breathing techniques from different teachers,

Some to energize and motivate,

And others to soothe and relax.

Above all,

You'll learn how to breathe correctly and become more conscious of your breath.

Why is that so important?

Well,

Most of us are not breathing correctly at all.

And this is detrimental to our health.

How would you like to sleep better,

To feel healthier,

To let go of the past,

To be less reactive and less stressed,

More focused and more present?

A regular practice of breathwork can get you there.

By learning how to control your breath,

You can control your life.

It takes consistency and commitment.

Our hope is that you'll show up every day and finish the program with the tools and insight to make breathwork a part of your life.

So you can reap the benefits and share what you learn here with the world around you.

I'll meet you on the other side on day 14 as we close the challenge together.

But in the meantime,

Let's dive right in.

Are you ready?

We'll be lying down for this first breathwork session where I'll guide you on an intimate journey into yourself using the breath and music.

I like to call it the dance of the breath,

Where we'll explore breath awareness and conscious breathing.

As you lie down,

Spend a few moments settling into your body.

Place your right hand on your belly,

Your left hand on your chest.

And whenever you're ready,

Softly close your eyes and find stillness.

Let your attention settle inwards and allow your body to soften.

Relax into the natural rhythm of your breath.

Allow your breath to breathe you.

Notice what's going on.

How are you breathing?

Are you breathing through your nose or your mouth?

What temperature is your breath?

What muscles are being used?

Where do you feel movement?

In the belly or up in the chest?

How does it feel for you right now?

Is it easy or a little challenging?

This is the basis of breathwork.

It is called breath awareness.

The breath does what it needs to do and you just follow.

Hello breath,

Thank you for showing up for me every day.

I'm sorry I've ignored you often in the past,

But now I'm here and I'll be here from now on,

I promise.

I realize that when I'm stressed,

When I'm busy,

When I'm scared and stuck in my head,

It has a negative effect on you and you don't have enough space to move,

To flow,

To express yourself,

To be you.

I feel it because I too in those moments can't express myself and I can't be me.

I'm so sorry,

But I'm here now.

It's time to lead the dance with some conscious diaphragmatic breathing to shift up this energy and create a deeper flow.

It's possible that emotions come up and that's what breathwork can do,

So embrace it.

Take a nice deep and slow inhale through your nose as you inflate your belly and gently release the breath out through your nose as the belly softens.

That's it.

Feels good.

Let's do that again.

Inhaling,

Energize and fill up,

Feel your rib cage expand and breathe up into the chest.

This time exhale through the mouth with an audible sigh as you release.

Now come back to your nose breath,

But stay focused on the belly breathing as we go into the last dance.

Follow me as we synchronize the breath with the beat of the music.

We'll start with nose breaths,

Then nose and mouth and finish with a combination of two inhales and one exhale all through the mouth.

Don't worry,

Just follow me.

In two,

Three,

Four and out two,

Three,

Four.

So we're breathing through the nose right now.

Two,

Three,

Four and exhaling through the nose.

Three,

Four.

Fill up the belly.

Three,

Four.

And as you release,

You let your belly soften.

Four and in two,

Three,

Four and exhale two,

Three,

Four.

Beautiful job.

Keep it going and fill that belly.

Expand up to the top and as you let it go through the nose,

Allow everything just to let go.

In two,

Three,

Four and release.

Let it all go.

And in two,

Three,

Four.

It's beautiful.

Continue this way.

Feel the surf.

Feel the waves.

In two,

Three,

Four.

Feel the dance as you bring in the breath.

We're going to go faster now and out and in and out.

Through the nose only,

Out and through the nose and out and in,

Out,

In,

Out.

So you're using the abdomen to really pull and push.

Pull and push.

And in and release.

And in and let go.

We're going to change it up and we're going to breathe in through the nose and exhale through the mouth from the next turning point.

Here we go.

So in through the nose.

In through the nose and out through the mouth.

That's the way to do it.

We're energizing the body.

We're bringing up the energy in your body.

And we're going to hold it up to the top.

Just hold it there for a moment.

We're going to stay here for about 20 seconds.

Inhaling in and push into those lungs.

Keep it going.

Inhaling in a little bit more.

You've got this.

And five,

Four,

Three,

Two,

One.

And let it go.

And hold it there at the bottom.

Completely empty.

Emptying out all your worries.

Emptying out all the tension.

Emptying out all of the stress.

And here we're going to go into the two inhales in and one exhale out through the mouth.

Belly chest exhale.

Belly chest and exhale.

Energizing on that inhale.

And as you're exhaling,

You let it release.

In,

In,

Out.

And starting to feel the sensations in your body.

The shift of the energy.

In,

In,

Out.

In,

In,

Out.

In,

In,

Out.

In,

In,

Out.

In,

In,

Out.

In,

In,

Out.

In,

In,

Out.

So release any tension in your shoulders and your face.

Down in your hands.

Down to your feet.

Suck in a little bit more air.

Breathing in what you need right now in your life.

Letting the belly expand,

The rib cage soften as you let go of any old chains.

Any closed doors that may need opening today.

Lightly let this all release.

And now come back to a natural nose breath.

Connecting with the sensations flowing through your body,

The waves of energy.

Accepting this moment just as it is.

Along with all the sensations going on.

Just your thoughts,

Emotions.

Everything is okay.

Let's ground this session now by taking a deep inhale in as we suck up energy from our feet.

Inhaling in.

You know how to do it.

All the way to the top of your head as you connect to the universe.

Exhale with an audible sigh and release it out.

Thank you,

Breath.

Congratulations on completing day one of the Breathwork Challenge.

As we close today,

I'd love to know what came up for you.

Anchor the experience by sharing in the comments how this session made you feel.

And come back tomorrow.

Start changing the world one breath at a time.

Thank you,

Breath.

Reviews

Amazing. I want to do this every day for 30 days and see what happens. My little challenge.

It has been a lobg time since I meditated,I feel much better now.Thank you dear teacher🧚🏻‍♂️

This was amazing. I keep coming back to this breath work track! Just love it. I would love to know the name of the music are you using? It truly makes this a dance of the breath! ❤️❤️❤️

This breathwork session was amazing. Your guidance was superb. Thank you so much!! 🙏

At day 1 I was learning and experiencing something new. Thank you!

Love it my dear Susan. I will do it every morning now! Need now to come back to dynamic breath works after months of slow. Love u, you know, Caroline from Les Ateliers du Souffle ✨🕊️❤️

I feel more aware of the gift of breath. By controlling the breath it shifts my mental focus outwardly. Thank you for this practice🙏🏻

I was invigorating!! A positive wave of energy passing over and through me ☀️thank you

Beautiful masterpiece breath work session.

Thank you and Namaste.

This was beautiful, I felt great after the session! 💗

Fantastic first day! I feel at peace yet exillerated! Thank you! I’m looking forward to day 2!

I felt so emotional. Tomorrow I need to repeat the first day. I need to feel it deeper. I'll go slow with the course and that's fine with me. Thank you Susan.

It was relaxing but at the same time allowing to focus. One of the best, thank you.

An superd meditation to concentrate on your breathing.

Amazing! Every time I practice this I am rejuvenated:)

That was AWESOME. Wow! I literally wanted a longer session. The expression of gratitude to the breathe was emotional.

Loved that the music got all intense!! Will be doing this again :)

Amaxing! Thank you! I loved being able to keep in time with the audible breaths on the track.

Oh my God 😳 I felt like a huge burden was lifted off my chest,I broke down 😭😭 this was so freeing.Amazing! I wish I had started this challenge sooner.

That opened up thoughts I'd been too afraid to think. Amazing sense of relief at the end. Namaste