Today is an intense breast session that is meant to ramp your nervous system up and down.
At points you might feel very stressed out and anxious,
But by the end of the session you should feel very calm and euphoric.
I want to remind you that you will be going through a host of sensations,
A little tingling in the hands and feet,
You might get lightheaded.
It's all part of the process.
If you ever feel uncomfortable or feel out of control,
Just resume normal breathing and pick up when you can.
You can do this either seated in a formal position with your back straight or lying down.
I'd like you to close your eyes and begin inhaling through the nose,
Exhaling through the nose.
Just on your own,
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
And exhale.
Take a few more breaths on your own,
Trying to fill from the bottom up,
Inhaling deep into your belly,
Up through your stomach,
Your ribs,
Into your upper chest,
And on your exhale reversing it.
Out of your chest,
Ribs,
And out of your belly.
I'd like you to exhale out all of your air.
Inhale,
Two,
One,
Hold.
And exhale through your nose for five,
Four,
Three,
Two,
One,
Hold.
Inhale two,
One,
Hold.
And exhale for five,
Four,
Three,
Two,
One.
Inhale,
Hold,
And exhale.
Two,
One,
Hold.
Inhale,
Hold,
And exhale.
Hold.
Now we'll take big,
Deep inhales,
Inhaling in through your nose,
Exhaling through your nose.
Big,
Deep inhale in through your nose.
Exhale through your nose.
Big,
Deep inhale in through your nose.
Exhale through your nose.
Keep going,
Inhaling in through your nose,
Getting as much oxygen in as you can on the inhales,
Letting the exhales fall out of your nose.
Big deep inhale.
Exhale inhale exhale keep going big deep inhales letting the exhale fall out deep inhale let the exhale fall out big deep inhale and filling through the nose letting the exhale fall out keep going we're almost there just a few more breaths deep inhales through the nose letting the exhale fall out of your nose give me one more big inhale exhale and hold it just relax let go of any tension you have in your neck and your shoulders we're almost there keep holding it just a little bit longer take an inhale and hold and exhale now I want you slowly inhale into your nose for three two one hold and exhale for seven six five four three two one hold inhale two one hold and exhaling for seven two one hold inhale two one hold and exhaling for seven two one hold inhale two one hold and exhale three two one hold now we're going to take big deep inhales inhaling through the nose exhaling through the mouth big deep inhale in through the nose exhale through the mouth and through the nose exhale through the mouth trying to get as much oxygen as you can on those inhales letting the exhales fall out just like the last round but this time inhaling in through the nose exhaling through the mouth keep going deep inhales inhaling through the nose exhaling through the mouth keep going just a little bit more might be starting to feel a little tingling in your hands and feet that's all okay it's all part of the process give me one more big inhale exhale and hold let go of all the tension in your body just relax on the mat your brain might be telling you need to breathe right now but it's okay you have plenty of oxygen just keep holding and stay with me just a little bit longer we're almost there keep holding take an inhale and hold it and exhale she inhale for five four three two one hold slowly exhaling for ten three two one hold inhale three two one hold and exhale three two one hold inhale three two one hold and slowly exhaling for ten three two one hold inhale hold exhale five four three two one hold now we're gonna take big deep inhales inhaling through the mouth exhaling through the mouth big deep inhale into the mouth exhale through the mouth inhaling through the mouth exhale through the mouth inhale exhale inhale exhale inhale exhale keep going big deep inhales inhaling through the mouth exhaling through the mouth inhale into belly,
Your chest,
Your head,
Letting it go.
The belly,
The chest,
The head,
Letting it go.
Big deep inhales,
Inhaling through your mouth.
Exhale through the mouth.
Keep going.
We're almost there.
Just a few more breaths.
Deep inhales,
Letting the exhale fall out.
Give me one more big inhale.
Exhale and hold it.
Relax your mind.
Relax your muscles.
Relax all the tissues in your body.
Just melt into the mat.
Keep holding.
If you ever need to breathe,
You can take a small sip of air,
But you don't need to.
Keep holding.
Just a few more seconds now.
Stay with me.
Inhale and hold it.
And exhale.
Just take a few inhales and exhales on your own,
Inhaling through the nose,
Exhaling through the nose.
It's kind of resetting the system.
We're going to slow it down a little bit now.
Now I want you to exhale out all your air.
Inhale for four,
Three,
Two,
One,
Hold.
And exhale for four,
Three,
Two,
One,
Hold.
Inhale,
Hold,
Exhale,
Hold.
Inhale,
Hold,
And exhale.
Hold.
I want you to continue that on your own.
Inhale for five seconds,
Hold for five seconds,
Exhale for five seconds,
Hold for five seconds.
Just visualize that box in your head and track your own breaths.
Now wherever you are,
I want you to exhale out all your air.
Slowly inhale for me,
Filling all the way up,
Two,
One,
Hold it.
And slowly hiss out your exhale.
Just a inhale,
Two,
One,
Hold.
And slowly hiss out that exhale.
Inhale,
Two,
One,
Hold.
And slowly hiss out that exhale one more time,
As slow as you can.
Take a few inhales on your own,
Inhaling through the nose,
Exhaling through the nose.
We're going to start picking it back up.
It's called fire breathing.
It's equal inhales and exhales.
Think about using your diaphragm as a pump.
Place your hand right over your sternum and think about squeezing that on the exhales.
Keep going,
Just keep that pace.
Sharp exhales and inhales,
Just really using that diaphragm to pump the oxygen through your system.
Release the carbon dioxide,
Keep it going.
We're going to do this for a little bit.
Really get your nervous system fired up.
Just a little bit longer.
We're almost there.
Keep going.
Now take a big inhale and hold that.
Keep holding it.
We're almost there.
Keep the shoulders relaxed,
The neck.
Look over any tension you might be holding in your body.
Just relax.
Take an inhale or exhale.
Now we're going to take really quick,
Forceful exhales,
Driving it out of your belly with the mouth.
First it's going to be a big inhale,
Then forceful exhale.
Think about making the inhale just a little bit longer than the exhale,
Driving this more out of your belly button.
Put your hand on your belly button,
Feel that squeezing into your spine.
Keep going.
Keep it up.
Strong breath.
Have a powerful breath.
Keep going.
Sharp,
Forceful exhales,
Deep inhales.
Kind of like you're stoking a fire with a bellow.
We're almost there.
Now I want you to exhale out all your air and hold it.
Just scan your body from the top of your head to the soles of your feet.
Are you holding tension anywhere?
If so,
Just let it go.
Just relax into this breath hold because you have plenty of oxygen and we're almost done.
Slowly inhale in through your nose.
Filling up.
Slowly exhale out of your nose.
Just slow it down for a second using the ocean breath and squeezing the back of your throat like you're fogging up a mirror but with your breath with your mouth closed.
Inhale,
Exhale,
Inhale,
Exhale.
Take a few more of those on your own before we pick it back up.
It's time.
We're going to be taking two inhales and an exhale all through the mouth.
Just keep it going.
Find your rhythm on this.
Two inhales and an exhale all through the mouth.
Trying to fill up as much as you can.
Getting as much oxygen to your system as possible.
Keep going.
Take a few more inhales and an exhale all through the mouth.
Take a few more inhales and an exhale all through the mouth.
Keep going with this breath.
It's a strong powerful breath.
Don't be afraid to let your breath speak.
It has a voice.
It has power.
It brings you life.
You might really be getting a little lightheaded here.
It's all okay.
If you feel out of control at all,
You can always resume normal breathing.
Just try to keep this up.
We're not going too much longer.
Keep going.
Almost there.
I want you to exhale out all of your air and hold it.
Just relax.
Take your attention.
That spot in the center of your forehead.
Just focus there and let go of all the tension in your body.
Just let your thoughts pass through your head.
Just visualize the oxygen running through your body,
Bringing you life.
You have plenty of oxygen.
We're going to push this one a little further than the other ones.
If you ever get too stressed out,
Just take a small sip of air,
Hold it for 15 seconds,
And resume normal breathing.
But you can do it.
You have plenty of oxygen.
Keep holding this.
We're at two minutes.
Keep holding it.
If you're still with me.
You're at two and a half minutes.
Stay with me just a little bit longer if you're still there.
Take an inhale and hold it.
If you made it all the way,
That was three minutes.
If you didn't,
That's okay.
We're all different.
We're all at a different space.
And exhale.
Take a few inhales and exhales on your own and through the nose,
Out through your nose.
I want you to try to inhale for three to four seconds.
Exhale for six to eight seconds.
Inhale through the nose.
Exhale through the nose.
If you'd like,
You can just keep with that breathing pattern.
Doubling of your exhale to inhale.
Slowing it down as long as you'd like.
But I'm going to sign off.
Thank you for your time today.
Peace.
