Exploration Breathing

This session will take you on a journey of the breath as you experience what it feels like to change your physiological and psychological state. You might experience some tingling sessions as your state changes. If at any point in the session you do not like the sensations, resume normal breathing and jump back in when you can.

Transcript

Thank you for joining me for this Exploratory Breath session.

This session is designed to show you how you can change your physiological and psychological state.

We will be ramping your nervous system up and down through a host of protocols.

We will be doing some long breath holds,

Some rapid breathing,

Along with some slower cadence breath.

If at any time you feel uncomfortable,

I'd just like you to resume normal breathing and jump back in whenever you feel ready.

You could experience a host of sensations,

Some tingling in your hands and feet.

It's all natural and it's all part of the process.

This is your journey and just be okay and explore it.

Now I'd like you to lie down,

Put your feet flat on the ground with your knees bent,

And slowly begin inhaling through the nose and exhaling through the nose.

Just put one hand on your belly and one hand on your chest.

Breathe into that hand on your belly on the inhales and let it fall on the exhales.

Slowly in through the nose and slowly out of the nose.

Inhaling and exhaling.

Just letting your breath go on its own at the moment.

Just follow it,

Check in with your body,

See if you're holding tension anywhere,

And just let it go.

Slowly inhaling and slowly exhaling.

Now wherever you are,

I'd like you to exhale out your air and inhale for three,

Two,

One,

Hold,

And exhale for three,

Two,

One,

Hold.

Inhale three,

Two,

One,

Hold,

And exhale for three,

Two,

One,

Hold.

Inhale hold and exhale hold.

Inhale hold and exhale hold.

Continue this on your own.

Inhale for four seconds,

Hold for four seconds,

Exhale for four seconds,

And hold for four seconds.

Just breathing into the four corners of the breath.

The inhale,

The hold,

The exhale,

The hold.

Just following your breath right now.

Checking in with your body,

Thoughts going through your head.

Be aware of what's going on,

Come back to that breath.

Now wherever you are,

I'd like you to just exhale your air and inhale for four,

Three,

Two,

One,

Hold,

And slowly exhale out of your mouth,

Slow as you can,

And hold.

Inhale hold and slowly exhale out of your mouth.

It's kind of like you're breathing through a straw,

Just a shhhhhhh,

And hold.

Inhale hold and slowly exhale out of the mouth one more time,

And hold.

Now we're going to start picking it up.

I want you to take big deep breaths in through your nose and forcefully exhaling out of the mouth.

Big deep breath in through your nose,

Forcefully exhaling out of the mouth.

Think of a bellow,

Stoking a fire,

Big forceful inhale,

Forcing the exhale out.

Try to pick up the pace a little bit,

Increase your speed,

Find a cadence that works for you,

Big deep inhale in through the nose,

Forcing the exhale out.

Keep going,

Keep it up,

Make sure you're getting that belly working,

Breathing deep into your belly.

Big deep inhale in through the nose,

Forcing the exhale out.

Keep going,

Keep going.

We're almost there.

Stay with it.

Just a few more breaths.

Give me one more inhale,

Exhale,

And hold.

Let go any tension you have in your body,

Your neck,

Your shoulders,

Just let it go.

Keep holding.

We're almost there.

Give me an inhale and hold.

And exhale.

We're going to go right into another round of that big deep inhale in through the nose,

Forcing the exhale out.

Powerful breath.

Making sure to get your breath deep as you can,

Really feeling up that belly,

Pulling your belly button into your spine on the exhale,

Forcing the air out.

Really squeezing your core in on the exhale.

Keep going,

Trying to pick up the pace here a little bit.

Might start feeling a little of that tingling in your hands and the feet that we talked about.

It's okay,

It's all part of the process.

Keep going.

Big forceful inhales,

Forcing the exhale out.

Keep it up.

Find your rhythm,

Find your pace with this.

We're all different.

Don't be afraid to make some noise with your breath either.

Let it speak.

Keep going.

Just a little bit longer.

Now give me a big inhale and hold on the inhale.

Feeling your lungs fully expanded.

Feeling it in your ribs,

In your low back.

Let go of any other tension you have in your body.

Your hands,

Feet,

Your neck and your shoulders.

Just let it go.

Keep holding.

Stay with it.

Your brain is probably telling you you need to breathe,

But you don't need to.

We're almost there.

Just a few more seconds.

Exhale and hold on the exhale.

And take an inhale in through the nose and out of the nose.

Take a couple breaths,

Reset your system.

Slowly inhaling through the nose and slowly exhaling through the nose.

We're going to pick it right back up here though.

We're going to go quick short breaths in and out of the mouth.

Get your inhales and exhales equal,

Keeping that belly active.

Sounds like this.

Really get that belly involved.

Use your diaphragm as a pump,

Really pumping the oxygen through your system.

Bringing in as much oxygen as you can,

Forcing the carbon dioxide out.

Nice fast rapid breath here.

Keep it up.

Really ramping your system up on this.

You might get a little cramping in your diaphragm,

In your abs,

In your core,

That's okay.

It's all part of that.

Muscles we might not work all the time,

You're getting a workout here.

Keep going,

Keep going.

Really pumping with that belly button.

Forcing that belly into the spine on each exhale.

You got it,

Keep it up.

Keep going,

Keep going.

Just a little bit longer.

Stay with it.

Keep going.

Doing this for 10 more seconds.

Keep it up,

Keep it up.

Five more.

And exhale out your air and hold.

Just relax into the mat.

You have plenty of oxygen.

Be aware of the thoughts that come in as the carbon dioxide starts to build in your system.

Just take note.

It's okay.

Stick with it.

Keep holding.

You can do this.

Just 10 more seconds.

Do anything for 10 seconds.

Stay with it.

Inhale through the nose and hold.

And exhale.

Just take a few breaths in through the nose and out through your nose.

Just equal.

Inhaling for 4-5 seconds.

Exhaling for 4-5 seconds.

In through your nose and out through your nose.

Slow it down slightly here.

I want you to exhale out your air and try to inhale for 6 seconds filling all the way up.

Three,

Two,

One.

Suck in a little bit more air on top.

Pack it in and hold onto it.

Feel your ribs fully expanded.

Your chest.

Your belly.

Feel your low back pressing into the mat.

Keep holding it.

And I want you to hiss the exhale out of your mouth just to hiss as slow as you can.

Inhaling for 6,

Filling all the way up.

Keep going.

Two,

One.

Suck in a little bit more on top and hold onto that.

Really feeling full expansion in your rib cage.

Your belly.

It's like you have a beach ball inside your core.

Keep holding it.

And slowly hiss out that exhale.

As slow as you can.

Inhale to one.

Suck in a little bit more on top.

Feeling this inhale,

Some tension in your ribs,

Your chest.

Just becoming comfortable.

And slowly hiss out that exhale.

Inhale.

Feeling all the way up.

Now slowly hiss out that exhale.

Keep going.

And we're going to hold at the end of this exhale and hold it.

Just relax on this hold.

We're almost there.

Slowly inhale through the nose.

Two,

One.

And slowly hiss that exhale out.

Keep going.

Just let it go.

And hold.

How does this hold differ from the inhale hold?

Change your thoughts in your mind.

Your body feel different?

Just becoming aware.

Keep holding it.

One more time.

In through the nose.

And slowly hissing out that exhale.

Keep going.

And hold.

And take an inhale and an exhale.

Now I want you to just take little small breaths.

Tiny breaths in through the nose and out of the nose.

Think about taking about half the amount of air that you want to breathe in.

Just tiny,

Tiny breaths.

Gets too difficult.

You can extend them a little bit.

Bring in a little bit more air.

But we want just small little breaths.

Let the carbon dioxide build up in our system.

Help us become used to it.

Get accustomed to it.

See how it changes our thought patterns.

How it changes what's going on in our brain.

Just continue.

Just tiny,

Tiny breaths.

Try to let go any tension you have.

Relax your face.

Relax your chest.

Just keep breathing just small,

Small breaths.

We're going to pick it up again.

This time I want you to take two inhales and an exhale.

So it sounds like this.

Really getting deep inhales.

Filling the belly all the way up.

Letting the exhale go.

Trying to fill up as much as you can on those inhales.

Getting big deep inhales.

Letting the exhale go.

Find a rhythm.

Find a pace.

Keep going.

We're going to do this for a little bit.

Might become a little uncomfortable.

That's okay.

You're in control.

This is all up to you how far you want to take this.

Keep going.

Two inhales and an exhale.

I want you to visualize inhaling blues and greens.

Inhaling peace and strength.

Exhaling out reds and yellows,

Fiery colors.

Exhaling out any stress you have,

Any anxieties,

Any worries.

Just visualize that oxygen coming in bringing you life.

Keep going.

Stay with it.

Make some noise.

Let your breath speak.

You can do it.

Keep going.

We're almost there.

Stay with it.

Ten more seconds.

Keep going.

Keep going.

You've got this.

Give me a big inhale.

Exhale and hold.

I want you to take your focus to that spot in the middle of your forehead.

Right between your eyes.

You might see some colors.

You might see some shapes.

You might see nothing.

We're all different.

I just want you to keep your focus there.

Let go of any tension in your body.

Just melt into the mat and keep holding.

You have plenty of oxygen.

If you ever need to breathe,

You can take a small sip of air.

You don't need to.

Your brain will tell you you need to breathe well before you really do.

Just keep holding.

Stay with me.

We're almost there.

Keep holding.

Give me an inhale and hold.

And exhale.

I want you to slowly inhale in through your nose as slow as you can.

And I want you to hum out your exhale just a mmmmmmmmmm.

Slowly in through the nose.

And hum out that exhale.

Slowly inhaling.

And hum out that exhale one more time.

And hum out that exhale.

And hum out that exhale.

And hum out that exhale.

Now we're going to take three inhales and we're going to sigh out the mouth.

So it's an inhale.

An inhale.

An inhale.

Ahhhhh.

Inhale.

Inhale.

Inhale.

Ahhhhh.

Inhale.

Inhale.

Inhale.

Ahhhhh.

One more time.

Inhale.

Inhale.

Inhale.

Ahhhhh.

Now I just want you to slowly inhale through your nose and slowly exhale through your nose.

Try to inhale for three to four seconds and exhale for six to eight seconds.

No matter what pace you choose just try to double your exhale to your inhale.

You can stay here as long as you'd like but I'm going to leave.

Thank you for your time today.

Reviews

Yay for new equipment T!! Now I can hear you! Thanks for being awesome and Guidi a beautiful sesh!

Very intense, but excellent— definitely couldn’t do some of the holds but curious what the different patterns do for you… thanks!

Thank you so much Taylor 🙏🏻 that was lovely. I hope you post more soon!

My body loved that! Definitely a practice to come back to.

By far my favorite breathwork coach in Insight Timer! 🥰💪🫁

Structured and stretching. Excellent progmatic alternative to spiritual mumbo jumbo.

I felt like I was gaining a new skill. The time passed quickly. I feel accomplished.