This is a 15 minute breath session that'll start out with some light breathing and some breath holds to increase your body's ability to use oxygen,
Oxygenating the brain and the tissues.
We'll then move into some more faster paced breathing and by the end leave you alert and focused to start the day.
You can do this whenever you need to pick me up.
It's great in the morning,
Right around lunch.
While you're doing this you might feel a host of sensations.
I get a little tingly,
Might get a little stressed out mentally through parts of it.
It's okay,
It's all part of it.
I just want you to focus on relaxing your body,
Relaxing your mind.
You're in control of the situation.
By the end of it you'll be ready to go.
So I want you to start out in a normal breathing position,
Either lying on your back or sitting up straight and just close your eyes.
I want you to begin by inhaling in through your nose,
Exhaling through your nose.
Focus on breathing deep down into your belly,
Down around that belt buckle region,
In through the nose and out through the nose.
Inhale and exhale.
Just slowing your breath right now,
Getting in tune with your body.
Trying to get big,
Full,
Deep breaths in through the nose and out through the nose.
See if you can inhale for five to seven seconds.
And exhale for five to seven seconds.
Just a nice balanced cadence.
If you're holding any tension in your neck and your shoulders,
Just let it go.
Your hands and your feet,
Let that go.
Maybe you're holding tension in your face,
Just let it go.
Continue inhaling and exhaling.
We are about to begin breath holds,
So I want you to take a big inhale and exhale out all your air and hold it.
We are holding on the exhale.
It's okay.
Your brains might be telling you you need to breathe,
But you have plenty of oxygen.
Keep holding.
We're almost there.
Now I want you to take an inhale and resume normal breathing for the next 30 seconds.
We're going to do five rounds of this.
Just in through the nose,
Out through the nose right now.
Going to get in 10.
Take a big inhale,
Exhale and hold.
We're holding for 30 seconds.
You can do it.
Let go any tension in your body.
Keep your movement to a minimum.
What are the thoughts going on in your brain?
How are you dealing with this increase in carbon dioxide?
We're almost there.
And resume normal breathing for the next 30 seconds.
In through the nose and exhaling through the nose.
Let's do round three.
Take a big inhale through the nose,
Exhale and hold.
On these holds,
Just try to take that focus to the center of your forehead.
Spot between your eyes.
Just focus there and relax any tension in your body.
We're almost done.
Take an inhale and resume normal breathing in through the nose and out through the nose.
Now take an inhale and exhale and hold.
You've got this.
Just a couple more rounds.
Letting go of all the tension in your body.
Relaxing in this hold.
And inhale and exhale.
Resuming normal breathing.
We have one more round.
Just breathing in through your nose and out through your nose right now.
Okay,
We're heading into the last round.
In through the nose,
Fill up,
Exhale and hold.
Holding for 30 seconds.
Keep holding halfway there.
And resume normal breathing.
Exhaling through the nose and exhaling through the nose.
I want you to exhale out all your air.
And inhale for 5,
4,
3,
2,
1.
Exhaling out of the mouth for 10,
9,
8,
7,
6,
3,
2,
1.
And hold.
In through the nose for 5,
1.
And hiss out this exhale for 10.
Just a.
.
.
And hold.
In through the nose.
And hiss out that exhale.
And hold.
Now we're about to start picking up the pace here.
I want you to take a big powerful breath in through your nose.
Forcefully exhale out of your mouth.
In through the nose.
Forcefully exhale out of your mouth.
Drive that inhale deep down into your belly and force it out.
Pulling that belly button into your spine.
Contracting your abs on that exhale.
Take deep inhaling through the nose like you're filling up a bellow.
Stoking that fire on the exhale.
Keep going.
Just find your rhythm.
Find your pace with this.
You've got it.
Keep going.
Big powerful breaths in through the nose and out through the mouth.
Really oxygenating your system.
Bringing in as much oxygen as you can and forcing it out.
Working those respiratory muscles.
Working that diaphragm.
We're doing this for 30 more seconds.
Keep going.
In through the nose,
Out through the mouth.
Keep it up.
We're almost there.
15 more seconds.
In five seconds I want you to exhale out all your air.
Three,
Two,
One and hold it.
Keep holding.
Just check in with your body.
Do you have any tension in your neck and your shoulders?
Your face?
Just let it go.
Let it relax.
Keep holding.
We're almost there.
Take an inhale and hold.
And exhale.
Now we're going to go straight in through fire breathing in through the mouth and out of the mouth.
What you think about an equal inhale and an equal exhale really using that diaphragm as a pump.
Get that belly activated.
Make sure you're using that belly.
Find your pace with this.
You might get a little twitching in your diaphragm.
Might feel like it's cramping.
That's okay.
That's all part of it.
This is an intense exercise right here.
Keep it up.
Keep going.
Keep going.
You've got it.
We're almost there.
Keep going.
In 10 seconds,
We're going to take a big inhale.
Three,
Two,
One.
Big inhale and hold.
Still holding on this inhale.
Letting go of any tension we have in our body from the top of our head down to the soles of our feet.
Just let go.
Keep holding.
We're almost there.
Now take an exhale and hold that exhale.
This might be a little stressful.
We're not going to be doing this long.
Let go of any fear,
Any worries in your brain,
Any anxiety that's building.
Just let it go and keep holding.
Now take an inhale through the nose and an exhale through the nose.
Just a few normal breaths on your own.
Now I want you to take one hand,
Take your thumb,
Get your right hand and cover your right nostril.
I want you to inhale through your left nostril.
Take your finger,
Cover that left nostril and exhale out of the right.
Inhale in through the right.
Cover it with your thumb and exhale out of the left.
Inhale in through your left.
Cover it and exhale out of your right.
Inhale in through your right.
Cover it and exhale out of your left.
Inhale into your left.
Cover it and exhale out of your right.
Now I want you to continue doing this on your own.
You can continue it as long as you like.
I'm going to leave you.
I hope you enjoy this session and you leave feeling alert,
Focused and ready to attack your day.
Thank you.
