Breath In A Pocket

A short and sweet breathwork practice that you can use for a reset. This is just one of the tools that you have in your pocket to get more centered, more regulated, and more connected with your breath and body.

Transcript

Just begin to settle in, Whether you're seated or lying down. Settling more comfortably into your seat. Allow your entire body to begin to soften. Beginning with your temples, Your forehead, Your eyelids. Allowing your cheeks to soften and your jaw. And can you also allow your entire face to soften in this moment. Softening into your shoulders. Softening into your collarbones and your chest. Allowing your fingers and wrists to soften. Softening into your forearms and elbows. Letting your upper arms soften. Feeling both your arms soften in this moment. Can you soften into your toes and the soles of your feet. Softening into your ankles. Softening into your calves and your knees. Letting your thighs and hips soften. Softening into your glutes. And can you let your legs soften in this moment. Both legs. Letting your belly soften and your chest. Allowing your entire body to soften. What would it look like or feel like if you allowed yourself to be held by the ground beneath you. Instead of holding yourself up. What would it look like to allow yourself to be fully, Fully supported by the earth beneath you. To begin, Taking a breath into your belly for 1, 2, 3. Exhale from the belly through your nose for 3, 2, 1. Inhaling into the belly for 1, 2, 3. Exhale for 3, 2, 1. In through the nose and out through the nose into the belly for 3. Out of the belly for 3. Finding your own count of 3 here. In for 3 and out for 3. Slowing down or slightly hastening the count of 3. Going at your own pace here. Finding the expansion in your belly as you inhale. And just letting the belly deflate as you exhale out. Allowing the breath to come in through your nose. And then gently usher it out through your nose as well. Inviting the breath into your body, Letting it fill up your belly, Pushing against your diaphragm. Letting the diaphragm expand. Mobilizing the diaphragm with your inhales and exhales into the belly. Pulling the breath in deeper and deeper into the lower parts of you. In to the belly and out of the belly. And here can you keep the breath deep and silent. Letting it be quiet and calm. Even as you connect all of the parts of the breath together. Inhaling for 3. Inviting the breath in. Exhaling for 3. Just gently ushering the breath out. Inhaling for 3. Pulling the breath all the way in to the deep, Deep spaces of you. Exhale, Pushing the breath out slowly. Noticing what this particular breath pattern is doing to your body. And more importantly, How it's quieting the mind. In for 3 and out for 3. All through the nose. Welcoming in that sense of quiet and groundedness throughout this entire breath pattern. In for 3 through the nose. And out for 3. Taking your time with each part of the breath. No rush at all. And as we go through this pattern of breath. Can you keep the inhale connected to the exhale. As you fill in on the breath. Not pausing when you reach your fullness. Immediately going into the exhale. And when you empty, Can you come right back into the inhale. Keeping the breath connected. Each part of the breath and each breath. Just melding into each other in an endless and continuous cycle of breath. In and out through your nose. Pulling it deep into your belly and out of the belly. In for 3 and out for 3. We're almost there with this pattern of breath. Finishing up the next few breaths on your own. At the bottom of your next exhale. Letting this pattern go and we'll come together to prepare for our first retention of breath. Breathing with me into the belly for 1, 2, 3. Exhale out of the belly for 3, 2, 1. Into the belly for 1, 2, 3. Exhale for 3, 2, 1. Into the belly for 1, 2, 3. Exhale for 3, 2, 1. Let's do that one more time. Into the belly for 1, 2, 3. Exhale for 3, 2, 1. And holding here just for 10. Hold for 5. For 4, 3, 2, 1. Next pattern of breath, Bringing the breath right up into your heart space, Into your chest. Expanding your lungs in for 3 and out for 3. Same count as the previous pattern. Into the chest for 1, 2, 3. Out of the chest for 3, 2, 1. Into the chest, Right up into your collarbones and shoulders and all the way up into right below your neck for 3. And then letting the breath go on a count of 3 as well. And again like before, Finding your own count of 3 here. Inhaling for 1, 2, 3. Exhaling for 3, 2, 1. And already noticing perhaps that this pattern of breath is introducing a different feeling and sensation into the body. Feeling the expansion of your ribcage on all sides, To the back, To the sides and to the front of you. Feeling your collarbones rise up towards your chin. Feeling that expansion in the upper part of you. And then feeling the ribcage deflate towards your center as you exhale. No rush with the breath. Slow it down here for your own count of 3. Still keeping the breath ratio balanced. Pulling it in for 1, 2, 3. And then pushing it out for 3, 2, 1. All through the nose but concentrating the breath in the upper part from the lower ribs all the way up. And then noticing how this particular pattern of breath brings a certain fizziness in terms of sensation. Bringing in vitality and pure pranic energy. We're not here for very long. We're just tuning in to the difference between this breath and the last. Staying here for a few more breaths. In for 3 and out for 3. Noticing maybe any tingling that might be arising in this moment. And again taking your time with each part of the breath. Keeping the inhales connected to the exhales. Keeping the breath connected and seamless and smooth. In for 3 and out for 3. And then at the bottom of your next exhale can you let this pattern go and come back together with me as we prepare for our retention. So breathing with me now. Inhaling into the chest, Into the heart for 1, 2, 3. Exhale for 3, 2, 1. Inhaling for 1, 2, 3. Exhaling for 3, 2, 1. And then can you hold your breath here. Just holding for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Our final pattern of breath just to smooth it all out. Inhaling into the belly for 1, 2, 3. Into the heart, Into the chest for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. Combining the belly and the chest breath. Inhaling into the belly for 1, 2, 3. Into the heart for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. Inhaling into the belly for 1, 2, 3. Into the heart for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. Inhaling into the belly for 1, 2, 3. Into the heart space for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. Going on your own pace now. Your own count of 6. Into the belly for 3. Into the chest for 3. Exhaling for a long 6. Bringing the breath right deep down into your belly and into your diaphragm. And then letting it open up in the chest and the heart space. Letting your upper regions open up on the breath. And then slowly push the breath out for a whole of 6 counts. So your inhales now are divided into 2 parts. 3 into the belly, 3 into the chest. But long smooth exhales through the nose. Balancing out that inhale. In for 3. Into the belly. In for 3. 3 into the heart. Out for 6. Smoothing out each part of the breath. Still letting the breath be quiet and calm. Maybe noticing the breath like a wave coming in, Coming in. And then pulling away from you like waves on the shore. In for 3. Into the belly. In for 3. Into the heart. Pushing the breath out as slow as you can for a count of 6. Your own count. Staying here. Staying present with each part of your breath. We are almost there at the end of this pattern. Feeling yourself be really full and revitalized with every inhale. With every exhale, Ushering that exhale out, Softening even further into the exhale. Staying here for a few more breaths on your own. And perhaps you might like to let go of the count. And just letting the pattern of this wave of breath just wash over you. Into the belly. Into the heart. Out through the nose. Almost, Almost there. You're doing so well. At the bottom of your next exhale. Letting the pattern go and we'll come together for our final breath retention. So breathing with me now. Into the belly for 1, 2, 3. Into the chest for 4, 5, 6. Exhale for 6, 5, 6. 5, 4, 3, 2, 1. Into the belly for 1, 2, 3. Into the chest for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. Into the belly for 1, 2, 3. Into the chest for 4, 5, 6. Exhale for 6, 5, 4, 3, 2, 1. And then you'll hold here. Holding for as long as you can. If you can no longer hold your breath, Very gently take an inhale in and out through your nose. If not, Continue to hold. Savoring this space. And now letting go of your retention. Taking a gentle inhale. Letting your breath come back to its most natural rhythm for you in this moment. Coming to a state of rest. Feeling the space that you've created for yourself with the breath. I will leave you here. But feel free to stay seated or lying down for as long as you need. Thank you.