This session is designed to improve your tolerance to carbon dioxide and also build on those respiratory muscles.
Your respiratory muscles need to be worked and strengthened just like the other muscles in your body.
And with breath practice,
We can do this.
This is a good one to do lying down.
So it'll give you better access to your diaphragm and allow you to relax through these long breath holds.
So just go ahead and take a spot,
Find a nice quiet area,
Lay down.
I want you to put your feet flat on the floor.
Help keep your spine in a neutral position.
And just begin breathing in through the nose and out through the nose.
As we're going through this protocol,
You could experience a host of sensations.
You might get a little tingly.
You might feel some cramping or spasming in your diaphragm.
You might come a little lightheaded at points.
All of these processes are natural.
But if you at any point do not like the experience you're going through,
Just resume normal breathing in through the nose and out through the nose and jump back in when it's okay for you.
Now I want you to go ahead and place your hands on your belly and begin to extend your breath.
Breathing in for a count of four and out for a count of four.
Just on your own.
As you're breathing in,
Making sure that belly is expanding.
And as you're breathing out,
Letting your belly fall.
In through the nose and out through the nose.
Now I want you to just let go of your air.
Breathe in,
Filling all the way up for five,
Four,
Three,
Two,
One.
Pause.
And let's breathe out,
Squeezing all that air out for five.
Squeeze that belly button into your spine.
Two,
One,
And pause.
In,
Fill all the way up,
Really expand your belly.
Keep going,
Keep going.
Pause.
And out.
Really squeezing those core muscles,
Squeezing that bicycle seat,
Trying to get all the air out.
And pause.
In.
Filling all the way up,
Getting as much air as you can.
Pause.
And out.
Really squeezing that air out,
Trying to use all those core muscles to get every last drop of air out.
And pause.
In.
And out.
In,
Filling all the way up.
Keep going,
Keep going,
Really expand that belly.
Fill your ribs,
Expand and hold it.
And let's squeeze all that air out.
And every last drop,
Get all the air out of your lungs,
Squeeze,
Squeeze,
Squeeze,
Squeeze.
And hold it.
One more time,
In,
Filling all the way up.
Keep going,
Keep going,
Keep going.
You don't think you can get in a little more,
But you can,
Just suck in a little bit more and hold.
And out.
Let's squeeze all that air out.
In,
Filling all the way up.
Keep going,
Keep going,
Keep going.
You don't think you can get any more,
But you can.
And hold.
Now squeeze a little bit more,
You still got some more in there,
Keep going.
And just let it go.
Just take a few breaths in the nose and out of the nose.
And let's squeeze those muscles here for a second.
I want you to let out your air and breathe in for four,
Three,
Two,
One,
Hold.
Extend these holds,
Starting to build that tolerance,
The CO2.
Relax your neck,
Relax your shoulders as we're going through these holds.
Let go of all the tension in your body.
Keep holding,
We're almost there.
And we're going to slowly breathe out for eight seconds.
Out of the nose,
Keep going.
Three,
Two,
One.
In for four,
Three,
Two,
One.
Hold.
Relax your neck,
Relax your shoulders.
Just let go.
Keep holding,
We're almost there.
Let's slowly exhale for eight.
Keep going,
Three,
Two,
One.
In for four,
Two,
One.
Hold.
And let's slowly let that air leak out of our nose for eight seconds here.
Slow as you can,
Keep going.
One more time,
In for four,
Three,
Two,
One.
Hold.
And let's slowly let this air out for eight.
Three,
Two,
One.
Let's take a breath in the nose.
Fill up and let's force this out of the mouth.
Big breath in the nose and force it out.
In and out.
In and out.
In and out.
In and out.
In the nose,
Forcing that exhale out of the mouth.
If you're having trouble getting air in through your nose,
You can just take your two fingers and push them up and back.
Open up your airways.
Big breath in the nose,
Forcing that exhale out.
Big powerful breath.
In and out.
In and out.
In and out.
In and out.
Keep going,
Big deep breath in and out.
In and out.
We're almost there.
One more big breath in the nose.
Out of the mouth.
And we're holding on this exhale.
Going through these breath holds,
These longer holds.
Notice that self-talk going in your head.
You can do this.
Turn it positive,
A positive mantra.
Just let go of tension.
You're in control.
You can do this.
You have more oxygen than you believe you do.
You have the ability to hold.
You can do this.
Keep holding.
Your brain tells you to breathe much faster than you need to.
Now take a breath in through the nose and hold.
And let's hum this exhale out.
Just mmmmm.
Slowly in and out.
In and out.
In and out.
In and out.
Do another round of this powerful breath.
Big deep breath in through the nose.
Force it out.
In and out.
Making sure that belly is expanding as you breathe in.
And then force that exhale out.
In and out.
In and out.
Big deep breath in through the nose and forcing it out.
Keep going.
Big powerful breaths.
Make your voice,
Your breath speak.
Let it be loud.
It has a voice.
Let it talk.
Don't be afraid to make some noise with it.
In and out.
Keep going.
Ten more seconds.
Five.
Three,
Two,
One.
Big inhale.
And let's hold on the inhale this time.
Notice the difference between this hold on the inhale versus the hold on the exhale.
Come back to that positive mantra.
You can do this.
You're in control.
Just as you're in control of your life.
You're the driver,
Not the passenger.
Stay with this.
Relax your face,
Relax your jaw.
Keep holding.
You have plenty of oxygen.
Visualize it running through your system.
Now I want you to slowly exhale through the nose.
And hold at the bottom of this exhale.
I know this is tough,
But you can do it.
We won't be here long.
Ten more seconds.
Keep holding.
Five,
Three,
Two,
One.
Take a big breath in.
And out.
In.
And out.
One more time.
In.
And out.
Slowly in for five,
Four,
Three,
Two,
One.
Now slowly exhale out of the nose for ten.
Five,
Four,
Three,
Two,
One.
And hold.
That urge to breathe will come on quick here.
We won't be here long.
Stay with it.
Keep holding.
In for five,
Three,
Two,
One.
Slowly out for ten.
Keep going.
Five,
Four,
Three,
Two,
One.
And hold.
Keep holding.
Slowly in for five,
Four,
Three,
Two,
One.
Out for ten.
Slow that exhale down.
Three,
Two,
One.
And hold.
Let go of all the tension in your body.
Relax your face.
Relax your jaw.
Ten more seconds.
Keep holding.
In the nose for five,
Four,
Three,
Two,
One.
Hold.
And out for ten.
Five,
Four,
Three,
Two,
One.
And hold.
Holding on the exhale is much more difficult,
But you can do it.
You're in charge.
Stay with this.
Keep holding.
One more time.
In for five,
Four,
Three,
Two,
One.
And let's go out for ten.
Five,
Four,
Three,
Two,
One.
And hold.
Stay with this.
Now take a breath in through the nose and out through the nose.
Really work those respiratory muscles now.
Big deep breath in through the mouth.
Force that exhale out of the mouth.
Big deep inhale.
Trying to feel as much as you can.
And then forcing it out.
Really engage in that core on those exhales.
Letting that breath go on the inhales.
Filling up your belly.
Filling up your lungs.
Powerful inhale.
Powerful exhale.
You're in control.
Keep going.
You can do this.
You might start feeling very tingly.
A little lightheaded right now.
It's all okay.
You're in charge.
You are in control here.
Keep going.
You can do this.
Ten more seconds.
Five,
Three,
Two,
One.
Let's exhale out all of our air.
And hold.
Relax your face.
Relax your jaw.
Relax all the muscles from the top of your head down to the soles of your feet.
Let go of any worries or troubles you have.
Things you need to do later.
Things that you did today.
Just be here now.
Be with this breath hold.
You have plenty of oxygen.
Come back to that positive self-talk.
You can do this.
You're strong.
You're powerful.
You have more oxygen than you think you have.
You have more control over your life than you think you have.
Keep holding.
Stay with this.
I know your brain's telling you you need to breathe.
You can do this.
Fifteen more seconds.
Five,
Three,
Two,
One.
In through the nose.
And hold.
Let that CO2 build up in our system.
Now we take in some oxygen.
Let that oxygen go to work.
CO2 offloading it.
Now I want you to hum this exhale out.
Just hum.
Slowly in the nose for four,
Three,
Two,
One.
Let's go out for six.
Four,
Three,
Two,
One.
In the nose for four,
Two,
One.
Out of the nose for six,
Three,
Two,
One.
In for four,
Two,
One.
And out for six,
Three,
Two,
One.
In for four,
Two,
One.
And out for six,
Three,
Two,
One.
In for four,
Two,
One.
And out for six,
Three,
Two,
One.
In for four,
Two,
One.
And out for six,
Three,
Two,
One.
Now we're going to go in for eight.
Really slow it down.
Four,
Three,
Two,
One.
And hold for eight.
Four,
Three,
Two,
One.
And out for eight.
Three,
Two,
One.
And hold for eight.
Three,
Two,
One.
In for eight.
Three,
Two,
One.
Hold for eight.
Two,
One.
And out for eight.
Two,
One.
And hold for eight.
Three,
Two,
One.
In for eight.
Two,
One.
Hold for eight.
Two,
One.
And out for eight.
Two,
One.
And hold for eight.
Two,
One.
One more time.
In for eight.
Two,
One.
Hold for eight.
Two,
One.
And out for eight.
Three,
Two,
One.
And hold for eight.
Three,
Two,
One.
Now I want you to just breathe in for three,
Two,
One.
Pause and out for six.
Three,
Two,
One.
In for three,
Two,
One.
Pause.
And out for six.
Three,
Two,
One.
Now just continue that on your own.
In for three,
Pause.
And out for six.
In through the nose.
On your exhales,
You can use that humming technique.
You can hiss it out through your teeth.
You can exhale through your mouth.
Whatever you find most relaxing.
I'm going to leave you here,
But you can continue that on as long as you'd like.
Thank you and have a good day.
