Exploratory Breath Work Session- Upregulating & Downregulating The Nervous System

This breath session is a combination of a variety of techniques to up-regulate and down-regulate the nervous system. You might experience a variety of sensations while going through this practice; from tingling in the hands and feet, anxiety during the breath holds, to a calm euphoric state by the end of the practice. Everyone is different and this is your own journey. Follow along with me as you tap into the power of the breath.

Transcript

Hello,

My name is Taylor Somerville.

Thank you for joining me for another exploratory breath session.

Today we'll be going through a variety of protocols and breath holds that will up-regulate and down-regulate your nervous system.

You can experience a variety of sensations as we do this,

Tingling in your hands and your feet.

You might become a little stressed during the breath holds.

You might become very calm and euphoric.

This is all natural and part of the process as the blood gases change in your system.

If you ever feel lost or out of control,

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

You can do this either seated or lying down,

Whichever is more comfortable with you.

And just close your eyes,

Inhaling through your nose,

Exhaling through your nose.

Should have focused on driving the breath deep into your belly on the inhales and on the exhales,

Squeezing your belly button into your spine,

Trying to get all the air out of your body.

Inhaling through the nose,

Exhaling through the nose.

Inhaling through the nose,

Exhaling through the nose.

Just relax and follow along as I count off the canines of the breaths.

Inhale 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Inhale 4,

5,

4,

3,

2,

1.

Exhale 4,

5,

4,

3,

2,

1.

Inhale 5,

4,

3,

2,

1.

Exhale 4,

5,

4,

3,

2,

1.

Inhale 5,

4,

3,

2,

1.

Inhale 5,

4,

3,

2,

1.

Inhale 2,

1.

Exhale 2,

1.

Inhale 5,

4,

3,

2,

1.

Exhale 5,

4,

3,

2,

1.

Hold.

Inhale 5,

4,

3,

2,

1.

Hold.

Exhale 5,

4,

3,

2,

1.

Hold.

Inhale 2,

1.

Hold.

Exhale 1,

Hold.

Inhale 2,

1.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Exhale.

Hold.

Hold.

Inhale 6,

5,

4,

3,

2,

1.

Hold.

Extend out these holds a little bit.

Stay with me.

Exhale 4,

3,

2,

1.

Hold.

Hold.

Inhale 5,

4,

3,

2,

1.

Hold.

And exhale 3,

2,

1.

Hold.

Inhale 3,

2,

1.

Hold.

Exhale 3,

2,

1.

Hold.

Inhale 3,

2,

1.

Hold.

Exhale 3,

2,

1.

Hold.

Take a few inhales on your own,

Inhaling through the nose,

Exhaling through the nose.

I want you to take one big deep inhale,

As deep as you can,

And hold it.

Keep holding it.

Feel your lungs expanded.

Your chest like a big barrel,

Like a big balloon pressing against your ribs.

Your belly full.

Keep holding.

We're almost there.

Keep holding.

And exhale.

Now we're going to do breath of fire.

It should be very forceful on the exhale,

Letting the inhale come back in on its own.

An equal cadence between the two.

Think of your diaphragm as a pump,

Circulating the oxygen and carbon dioxide,

Pumping it through your system.

Keep going with that.

Find your own rhythm.

Forceful exhale,

Letting the inhale come back in.

Really driving it with your diaphragm.

Just visualize your diaphragm pumping vigorously.

You can feel it in the center of your chest.

Keep going.

We're almost there.

Just a little bit longer.

Keep going.

Exhale all your air,

Squeezing your belly in.

Hold it.

Keep holding.

Keep holding.

Stay with me.

Almost there.

And take an inhale.

And exhale.

And exhale.

We'll do another round of breath of fire.

A little longer this time.

Just start on your own.

Try to make sure you're not moving your shoulders up and down.

Just driving it in with your belly and your diaphragm.

Expanding your abs in a 360-degree motion.

Really forcing that belly button toward your spine on the exhale.

Using that as a pump.

Trying to keep those shoulders as stable as you can.

Keep going.

Just find your rhythm with us.

Find your voice.

Just a little bit longer.

Keep going.

Keep going.

I want you to exhale out all your air.

Really squeeze in your belly.

And hold it.

Keep holding it.

We're almost there.

And take an inhale in through your nose.

Exhale through your nose.

Feeling that breath coming in through your nose.

Going all the way deep into your belly.

Filling you up from the bottom up.

Filling your belly,

Then into your ribs,

Finally into your chest.

Exhale,

Exhaling out from your chest,

Your ribs,

Then your belly.

Inhale.

Six,

Five,

Four,

Three,

Two,

One.

Hold.

And exhale.

Five,

Four,

Three,

Two,

One.

Hold.

Inhale.

Four,

Three,

Two,

One.

Hold.

And exhale.

Three,

Two,

One.

Inhale.

Hold.

And exhale.

Two,

One.

Inhale.

Two,

One.

Hold.

And exhale.

Two,

One.

Hold.

Inhale.

Hold.

And exhale.

Two,

One.

Inhale.

Hold.

And exhale.

Take an inhale on your own,

Through the nose.

Exhale through the nose.

Now I'm going to start big,

Deep inhales,

Inhaling through your nose,

Exhaling through your mouth,

Letting the exhales fall out.

Really trying to get those inhales as deep as you can into your belly.

Big,

Deep inhale in through the nose,

Exhaling through the mouth.

In through the nose.

Exhale through the mouth.

In through the nose.

Exhale through the mouth.

In through the nose.

Exhale through the mouth.

Keep going.

Big,

Deep inhales,

Inhaling through your nose,

Exhaling through the mouth.

In through the nose.

Exhale through the mouth.

Keep going.

Find your rhythm.

Find your pace with this.

Be loud with your breath.

Let it speak.

It has a voice.

Big,

Deep inhales,

Inhaling through your nose,

Exhaling through the mouth.

In through the nose.

Exhale through the mouth.

Keep going.

Trying to get those inhales as deep as you can.

Deep into the belly,

Letting the exhales fall out.

Deep into the belly,

Letting the exhales fall out.

Deep into the belly,

Letting the exhales fall out.

Give me one more inhale,

Exhale,

And hold.

Just relax.

Let go of all the tension in your body.

From the top of your head to the soles of your feet,

Your face,

Your neck,

Your shoulders.

Just relax.

You have plenty of oxygen.

Your brain's probably telling you need to breathe.

You don't need to.

It's just these carbon dioxide building up in your system.

Keep holding.

If you have a gratitude practice,

This is a great time to tune into that.

Think about what you're grateful for.

Your body that you can move.

The breath that gives you life,

Your family,

Your friends.

We're almost there.

Take an inhale and hold.

And,

Exhale.

Now we're going to do another round of that big,

Deep inhales,

Inhaling through the mouth,

Exhaling through the mouth.

Big,

Deep inhale,

Into the mouth.

Exhale through the mouth.

Inhale through the mouth.

Exhale through the mouth.

Inhale through your mouth.

Exhale through your mouth.

Keep going,

Big,

Deep inhales,

Inhaling into the mouth,

Exhaling through the mouth.

Trying to drive them as deep as you can into your belly.

Inhaling into your belly,

Your chest,

Your head,

Letting go.

Your belly,

Your chest,

Your head,

Letting go.

Big deep inhale,

Inhaling through your mouth,

Letting the exhales fall out.

Keep going.

We're almost there.

We're almost there.

Just a few more breaths.

Give me one more big inhale,

Exhale,

And hold.

Just visualize the oxygen running through your system,

Through all your muscles,

Your lungs,

Your heart,

Bringing you life.

Keep holding.

Stay with me.

You might be feeling very tingly,

Your hands and your feet.

Get a little cold.

It's all okay.

Just stay with me on these holds.

Try to relax all the muscles in your body.

Just letting the tension melt away.

Staying with me,

Staying present.

You're almost there.

You can do it.

Just a few more seconds.

Keep holding.

Take an inhale and hold.

And exhale.

We'll do another round of that.

Straight into it.

Big deep inhale,

Inhaling through your mouth,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Keep going.

Big deep inhales,

Inhaling through your mouth,

Exhaling through your mouth.

I like to visualize inhaling soft colors,

Greens and blues,

Inhaling in strength,

Exhaling out reds and yellows,

All your stress and anxiety,

Inhaling strength and freedom and peace.

Exhale,

Stress and anxiety and worry.

Big deep inhale,

Inhaling through the mouth,

Exhaling through the mouth.

Keep going.

You've got this.

We're almost there.

Big deep inhales,

Your belly,

Your chest,

Your head,

Letting go.

Your belly,

Your chest,

Your head,

Letting go.

We're almost there.

We want more big inhale,

Exhale and hold.

Take your focus to the center of your forehead,

That spot between the middle of your eyes,

The third eye,

As some like to call it.

Focus on that spot.

You might see colors bouncing around,

You might see shapes,

You might not see anything.

This is your own journey.

We're all different.

Keep holding.

You have plenty of oxygen.

Just keep holding.

You're almost there.

Keep holding.

Let go of all the tension in your body.

Just relax.

Stay with me.

We're almost there.

Keep holding.

Take an inhale and hold.

And exhale.

Take a couple of inhales in through your nose,

Exhaling through your nose.

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

Keep going.

Fill all the way up and hum out your exhale.

Inhale.

Keep going.

Fill up all the way and hum out that exhale.

Inhale.

Just a little bit more and hum out that exhale.

Inhale.

Keep going and hum out that exhale.

One more.

Inhale and hum out that exhale.

I want you to take three separate inhales.

Give me an inhale and inhale and inhale.

Letting the exhale fall.

Inhale.

Inhale.

Inhale.

Inhale.

Inhale.

Inhale.

And you can open your eyes whenever you like.

Thank you for joining me on this exploration today.

I hope you enjoyed it and are feeling fantastic.

Thank you.

Reviews

Oh wow that was incredible! I had such great visuals afterwards and feel absolutely amazing! Thank you 😊🙏💕

I did this on cannabis and HOLY SHI what an experience!! My breath stamina isn't that high usually but I could hold the breaths even longer than the time allotted. At a certain point I felt like a fish in water- who needs air? I feel truly spectacular, the ending breath left me in a fit of giggles. What a delight, totally lifted my spirits

Such a great breath journey that is the perfect way to start the day 🙏🏼

I abore these breath sessions!
Of course, in some moments I hate them, but only because they really change my inner state and my stubborn mind doesn't let it be that way. Thank you for this beautiful opportunity to feel so much better and lighter!

Brilliant. Could not maintain the full holds yet but am improving. These are a targets for the future. Love the structured, pragmatic, practical approach and the letting go involved in taking in the necessary oxygen and making noise while doing so. Therapeutic in itself. Thank you.

This was great!! I feel awesome after completing this. It was a good challenge but totally doable. Thank you for the words about having enough oxygen and visualizing it moving through the body, that really helped me get through the holds. Excited to do more breath work!

Challenging and rewarding

Grate thanks during the session i remembered my last night dream

I am loving these breathing meditations. I do one of these and then a connecting one and I am in such a relaxed state.

This was AMAZING. Thank you, Taylor!

Just what I needed. Thank you so much!

Totally incredible. Thanks for your guidance 🙏

That was invigorating. I love BOF. Thank you.

What a breath-taking journey! Thank you!

Felt really light headed, tingly in the hands and feet and cold. I stuck with and feel as fresh as a daisy. Thank you 🙏🏻

Amazing! I’ve done breathworks in ceremony but this allowed me to reach the same level by myself and for more than an hour after the 28 minutes were up. Beautiful!