Hello and welcome to your Breathwork Network.
Today's breathing exercise is an energising breath using two different tempos,
Followed by a gentle breath hold.
It involves breathing in through your nose and out through your mouth.
You can do this sitting up,
Imagining a piece of string gently pulling you towards the sky,
Opening up the diaphragm and ribcage.
So get comfortable now and let's begin.
3,
2,
1,
Big breath in,
And out,
In,
And out,
In,
Let it go,
That's all you've got to do.
In and out,
You've got this.
In through the nose,
Let it fall out of the mouth.
Three more breaths at this tempo and then we're going to speed it up.
Two more.
One more breath deeply in,
Let it go,
And we're going to speed up the tempo.
In and out,
Deeply in,
Let it go,
You've got this.
In and out,
In and out,
Three more breaths.
Two to go,
In and out,
One more,
In,
Letting it go.
And we're just going to hold here.
We're just going to sit in this breath hold,
Just noticing the sensations in your body.
Knowing that you are in control,
You can breathe in at any time.
Just a few more seconds here.
In 3,
2,
1,
Take a deep breath into the top.
And hold,
Just hold here,
Squeezing every little part of your body and letting it go.
Just returning to normal breathing for a few moments.
Round 2,
3,
2,
1,
Big breath in,
And out.
In and out,
In,
Let it go,
All you've got to do.
In and out,
You've got this.
Three more breaths at this tempo and then we're going to speed it up.
Two more,
One more breath,
Deeply in,
Let it go.
Now we're going to speed up the tempo.
In and out,
Deeply in,
Let it go,
You've got this.
In and out,
In and out.
Two more.
One more deeply in and letting it go right into our breath hold,
Just holding here.
In this,
Together we'll take a breath into the top in 3,
2,
1.
Hold,
We're just going to hold at the top and squeeze every little bit of your body,
Every muscle and let it go.
Returning to regular breathing for a few moments.
Get ready for the last and final round,
Round number 3.
3,
2,
1,
Big breath in,
And out.
In,
Let it go,
All you've got to do.
In,
Three more breaths at this tempo and then we're going to speed it up.
Two more,
One more breath,
Deeply in,
Let it go.
And now we're going to speed up the tempo.
In and out,
Deeply in,
Let it go,
You've got this.
In and out,
In and out.
Two more.
One more deeply in and letting it go right into our breath hold,
Just holding here.
In this still space,
The tingling,
The sensations.
It's all welcome here,
Every part of you.
Together we'll take a deep breath into the top in 3,
2,
1.
And we're going to hold at the top.
Just hold,
Squeeze every little muscle in your body and let it go.
Another breath in and let it go.
Just returning to regular breathing now.
And that concludes today's breathing exercise.
Give some gratitude to yourself for showing up today and we'll see you next time.
