This is a short upregulation protocol.
It's great to do in the morning before workout,
Midday if you need a little pick-me-up.
We'll be doing some rapid pace breathing during this.
If it makes you uncomfortable,
Just resume normal breathing and jump back in when you're ready.
You could do this either seated or lying down,
Whichever is more comfortable to you.
I just like you to close your eyes and begin by inhaling in through your nose and exhaling through your nose.
Think about breathing deep into your belly,
Getting a full 360 degree expansion up into your ribs.
Try to inhale for five seconds and on your exhale,
Squeezing your core,
Pulling your belly button to your spine and forcing all the air out.
In through your nose and out through your nose.
Just focusing on your breath and letting everything else go.
Try to breathe deep into your belly,
Slowly filling all the way up into your ribs and finally into your chest and reversing it all,
Squeezing all the air out of your lungs.
In through your nose and out through your nose.
Now we're going to be again taking big powerful breaths,
Inhaling in through the nose and forcefully exhaling in out of your mouth.
So it's a big deep inhales in through your nose forcing the exhale out like you're breathing into a bellow and stoking a fire.
Big deep inhale in through the nose,
Exhaling out of the mouth.
Trying to get as much oxygen as you can on the inhale and forcing it out.
Big deep inhale through your nose,
Exhaling out of the mouth.
Keep going,
Keep it up.
We're almost there.
Now take a big inhale and hold it.
We're just holding this inhale in,
Feeling the expansion in our ribs and our core.
Keep holding it,
We're almost there.
Now exhale out your air and hold it.
After this hold we're going to go in to immediately into fast breathing in and out of our mouth.
Fire breathing right now.
Trying to get an equal inhale,
Exhale in through your mouth and out of your mouth.
Really get that belly activated,
Really getting that belly button into your spine on the exhales,
Letting it fill back up on the inhale.
Keep it up,
Keep going.
Making sure you get that diaphragm working.
Keep going,
We're almost there.
30 more seconds of this,
Keep it up.
Make sure you get that belly activated.
15 more seconds,
Keep going.
Keep that pace,
Keep that rhythm.
Now take a big inhale and exhale and hold.
We're holding on the exhale this time.
Just relax into it,
It won't be long.
Relax your neck,
Your shoulders,
Relaxing your face,
We're almost there.
Now take an inhale and hold.
And exhale.
Go straight back into that power breathing,
This time taking big deep breaths in through our mouth,
Forcefully exhaling out of our mouth.
Fill up your belly fully on those inhales and force the exhale out.
Big deep powerful breaths,
Keep going.
Find your rhythm,
Find your pace.
What works for you?
Might get a little tingly while you're doing this,
It's all okay.
It's all part of it.
Big deep inhale and in through your mouth,
Forcefully exhaling out of your mouth.
You got it,
Keep going,
Keep going.
We're almost there,
Keep going.
Just 10 more seconds.
Now give me a big inhale,
Exhale and hold.
Just relax on this hold,
Take this time,
Set an intention for the day ahead,
For your rest of the day.
What do you want to accomplish?
How are you going to go out and make the best of your ability?
Keep holding,
Let go of any tension,
We're almost there.
I'll take an inhale and hold.
And exhale.
Now I just want you to slowly inhale in through your nose and slowly exhale out of your nose.
Inhale for three seconds,
Pause and exhale for six.
Slowly in through your nose and even slower out.
You can keep doing this as long as you'd like,
But if you're ready,
Get up and go attack the rest of your day.
