Exploratory Breath Session- Tapping Into Your Nervous System

This session with Taylor will allow you to go deep into your nervous system. It starts slow but intensifies quickly. There are a lot of breath holds and faster pace breathing. If you become uncomfortable at any time please resume normal breathing and jump back in when you can.

Transcript

Today we'll be going through an exploratory breath session.

While we're doing this,

You could be feeling a variety of sensations.

You might feel tingling in your hands and feet,

Even in your face.

It's all okay.

It's all part of the process.

Now I just want you to remember that this is your own journey and that if you ever feel uncomfortable,

You can't keep up with the breath cadences,

That's okay.

Just resume normal breathing and jump back in when you can.

We'll be doing some long breath holds,

And if you get too stressed out in this,

Just take a small inhale,

Hold for a few seconds,

And then resume like normal breathing.

Now you can do this session either seated or lying down,

But I prefer lying down.

It just allows you to get a little more comfortable.

I want you to close your eyes and just inhale through the nose,

Exhale through the nose.

Trying to exhale deep into your belly,

Seeing if you can feel the expansion in your ribs and even into your low back pushing into the floor.

Inhaling through the nose,

Exhaling through the nose.

Just letting go of all your worries of the day.

Inhale,

Exhale.

Trying to feel from the bottom up,

Filling into the low belly,

All the way your abs to your ribs,

And finally into your chest.

And on the exhale,

Reversing from the chest to the ribs to the abs and into the low belly.

Now I want you to exhale out all of your air and inhale for four,

Three,

Two,

One.

Pause.

Exhale for four,

Three,

Two,

One.

Inhale for three,

Two,

One.

Pause.

Exhale for four,

Three,

Two,

One.

Inhale.

Pause.

Exhale.

Inhale.

Pause.

Exhale.

Inhale.

Hold.

And exhale.

Hold.

Inhale.

Two,

One,

Hold.

Exhale.

Hold.

Just continue that sequence on your own.

Inhale for five seconds.

Hold for five seconds.

Exhale for five seconds.

Hold for five seconds.

Keep breathing through the nose,

Counting out your breaths.

Just a couple more cycles.

Inhaling for three,

Two,

One.

Hold.

Exhale for three,

Two,

One.

Hold.

Inhale.

And hold.

We're going to hold this a little longer,

And then we're going to start picking up the pace.

Keep holding.

We're almost there.

And exhale.

We're going to take big,

Deep inhales in through the nose,

Exhaling through the nose.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Find your rhythm with us inhaling through the nose fully and exhaling through the nose.

Inhale fully through the nose.

Let your exhale come out of the nose.

Inhale.

Exhale.

Inhale.

Exhale.

And exhale out all over your air and hold it.

We're almost there.

Stay with me.

And inhale.

Two,

One,

And hold.

Keep holding.

And slowly exhale out of your mouth like you're breathing through a straw.

Keep going.

Inhale.

Two,

One,

Hold.

And slowly exhale like you're breathing out of a straw.

Inhale.

Two,

One,

Hold.

And slowly exhale like you're breathing out of a straw.

Now we're going to do another round.

Big,

Deep inhales in through the nose,

Exhaling through the nose.

Quicken your pace a little bit here.

Inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Speed it up a little bit.

Keep going.

Find your rhythm.

Find your pace.

Make it faster than the last time.

Inhale.

Exhale.

Inhale.

Exhale.

Keep going.

We're almost there.

Now exhale out all of your air and hold it.

And inhale slowly.

Hold.

Keep holding.

We're going to do the same exhale we did last time,

Slowly out of the mouth like you're breathing through a straw.

Inhale.

Two,

One,

Hold.

And slowly exhale like you're breathing out of a straw.

Inhale.

Two,

One,

Hold.

And slowly exhale out of the mouth.

Now just take a few inhales through your nose,

Exhales through your nose.

Slow it down.

Inhale for four seconds.

Exhale for six seconds.

Slowly inhaling.

Slowly exhaling.

You should exhale out all of your air.

And inhale for five,

Four,

Three,

Two,

One,

Hold.

Exhale for five,

Four,

Three,

Two,

One.

Inhale.

Two,

One,

Hold.

And exhale.

Inhale.

Hold.

And exhale.

One more round.

Inhale.

Hold.

And exhale.

We're going to start speeding it up here again.

This time we're going to take two inhales in through the mouth and exhale out of the mouth.

So it's a.

.

.

Keep going.

Just find your rhythm,

Find your pace.

Two inhales and an exhale.

Trying to get those inhales deep into your belly and then exhaling out the air.

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

Let it speak.

It has a voice.

Keep going.

We're almost there.

Stay with me.

Keep that breath pace up.

You've got it.

Take a big inhale and hold it.

Just relax.

Feel all the tension in your body,

In your shoulders,

Your neck,

Your face.

You have plenty of oxygen.

Keep holding.

We're almost there.

Stay with me now.

And exhale.

We're going to go straight into another round of that.

Two inhales and an exhale.

Keep going.

Find your breath pattern with this.

Find your pace.

We're all different.

You might start feeling a little lightheaded while we're doing this.

Your hands and your feet might get a little tingly.

It's all okay.

It's just all part of the blood gas is changing in your body.

Keep going.

Two inhales and an exhale.

Keep going.

Find your rhythm.

Find your pace.

Just listen to your breath.

We're almost there.

Stay with it.

Keep that pace up.

You've got it.

Keep going.

I want you to exhale out all of your air and hold it.

We're going to slow it back down after this.

Keep holding it.

Stay with me.

You're almost there.

And take an inhale.

Just take a few breaths on your own,

Inhaling through the nose.

Exhaling through the nose.

I want you to try to inhale as slow as you can.

We call this the ocean breath,

The Orn yoga,

The Ujjayi.

So kind of squeeze the back of your throat.

It's kind of like you're trying to fog up a mirror with your mouth closed.

Just do that on your own.

See if you can inhale for 10 seconds.

Exhale for 10 seconds.

Just slowing the breath down.

Just going to go through a couple rounds of this.

Slow inhales in through the nose.

Slow exhales through the nose.

I want you to exhale out all of your air.

Inhale for 7,

6,

5,

4,

3,

2,

1.

Fill all the way up,

Suck in a little bit more air on the top.

Just top it off.

Feel your lungs,

Your ribs expanded,

Musculature poking out.

It's like you have a beach ball in your chest.

Just hold it.

I want you to hiss out your exhale just to.

.

.

Slow as you can.

Inhale.

Trying to fill up fully.

3,

2,

1.

Suck in a little bit more air on the top.

And hold it.

Full expansion of your ribs and belly.

Keep holding it.

And hiss out that exhale.

Slow as you can.

Keep going.

Do this one more time.

Inhale.

Filling up fully.

3,

2,

1.

Suck in a little bit more air on top.

Fully expanded belly and ribs.

Feel your back pressing into the mat.

Just hold onto that.

And slowly hiss out that exhale.

We're going to start picking it up again.

Quick and rapid inhales and exhales through the mouth.

Fire breathing.

Keep going.

Really focus on driving this breath into your belly.

Using your diaphragm as a pump.

You could feel,

Might feel a little cramping in your diaphragm,

In your chest.

That's all okay.

Just keep going.

Quick,

Fast,

Rapid inhales and exhales in through out of your mouth.

Equal parts.

We're almost there.

Keep going.

Now exhale out all of your air and hold it.

Keep holding.

And slowly inhale in through your nose.

And exhale out of your nose.

Just do a couple of breaths like that.

Reset the system.

Now we're going to move on and start taking big deep inhales in through the mouth.

Letting your exhale fall out.

Big deep inhale into your mouth.

Exhale.

Really focus on driving those breaths deep into your belly.

Big deep inhale into your mouth.

Letting the exhale go.

Into your belly,

Your chest,

Your head.

Letting it go.

Your belly,

Your chest,

Your head.

Letting it go.

Big deep inhales into the mouth.

Letting the exhales fall out.

I like to visualize inhaling greens and blues,

Inhaling strength and power.

Exhaling out reds and yellows,

All your anxieties and your fears.

Big deep inhales into the mouth.

Letting the exhale go.

Keep going.

Might start feeling really tingly doing this.

That's okay.

Just keep going,

We're almost there.

I'll take one more big inhale.

Exhale.

And hold.

Just relax,

Let go of all the tension in your body.

Relax your hands,

Your feet,

Your shoulders,

Your chest,

Your face,

And just melt into the mat.

You have plenty of oxygen.

If you ever need to breathe,

Just take a small sip of air,

Hold it for ten seconds,

And then resume normal breathing.

But you have plenty of oxygen.

Stay with me.

It's a little bit longer,

We're almost there.

Take an inhale and hold it.

And exhale.

Now we're going to go right into another round of that big deep inhales into the mouth.

Exhale through the mouth.

See if you can speed up your pace a little bit.

Big deep inhales into the mouth,

Exhaling through the mouth.

Get those inhales as deep as you can.

Inhale into the belly,

The chest,

The head,

Letting go.

Into your belly,

Your chest,

Your head,

Letting go.

Big deep inhales into the mouth,

Letting the exhale go.

Keep going.

We're almost there,

Keep going.

Big deep inhales into the mouth,

Exhaling out of your mouth.

We're almost there,

Keep going.

Just a few more breaths.

Give me one more inhale,

Exhale and hold.

Just visualize the oxygen running through your body,

Supporting life,

Running through all of your tissues,

Your muscles,

Your heart,

Your lungs.

And take your focus to the center of your forehead.

You might see colors,

You might see shapes,

You might see nothing.

We're all different.

Just relax.

You have plenty of air.

Keep holding it.

Let go of all the tension in your body.

If you really feel like you need to breathe,

Try swallowing.

See if that can stop that trigger response because you have plenty of oxygen.

Just stay with me here.

We're not too much longer.

Keep holding.

Take an inhale and hold.

And exhale.

Just take a couple of inhales in through your nose,

Exhaling through your nose.

Now I want you to try to inhale as slow as you can.

See if you can inhale for 10 seconds.

And slowly exhale,

Humming it out of your nose.

Slowly inhaling for 10 seconds.

And humming out that exhale.

Inhale.

And hum out that exhale.

I want you to just inhale for three,

Four seconds into your nose.

Exhale for six to eight seconds.

Just double your exhale to inhale.

You can keep doing that as long as you like.

We're finishing up here.

And if you're able to stick with us on those breath holds,

You held for over two minutes.

Thank you for joining me today.

And have a good one.

Reviews

This was a truly remarkable training session to connect and regulate the breath in tune with the body and mind.

that was absolutely amazing! I feel the tension left my system!!! Thank you so much Taylor 🤍🙏

You are one of my favorite teachers on breath work. You do an excellent job with so many different options. Thank you for sharing your gift and skills🙏🏼

This helps with the cravings, having recently stopped smoking. Thank you 😊

The time flew! I finished feeling energized and centered. Lots of variety in the breathwork, and also seemed like there was a variety of lengths of breathholds. I really enjoyed it. Fantastic guidance throughout by Taylor, so even when it gets tingly or challenging you’ll know exactly what to do and you’ll be encouraged and motivated.

Amazing thank you 🙏

Nice, easy to follow 😊

Im very happy I found this awesome instructor!!

Great breathing exercise!

One of the most impeccable experiences in my meditation practice.

I love the tingling sensation throughout my whole body! Thanks, great work!

feeling pain free after this

Love love LOVE . By the end I could breathe in for 20, out for 40. Feels amazing! I am transitioning to exclusive nose breathing during fitness training/exercising/running/weights, etc. So I did this exclusively nose breathing. Love your work, thank you SO much!!

All i can say is wow!!! This was very invigorating!!

Woooow, this was something!!! Really powerful breath-work. I got lost few times in the fire breath being a complete beginner but got tingling sensation from my temples down to my toes. Thank you so much!

Felt relief after this, great session.

Transformative!
I’ve been doing breath work for many years and never strayed far from the routines I was given.
I now realise I’m ready for the journey.

Very powerfull,I have tingling all over my hands and feet! I love the sansation! 😁 Thank you forum putting this exercises here in insight timer!
Greatings.

This feels so life-giving; thank-you so much for creating it and making it available.

Didn’t quite manage 2 minutes! Nearly though. Practice. Loved thus