Hello and welcome to another guided breathwork session.
Today we will move through three rounds of down regulation breathing with two different techniques to help regulate your nervous system and leave you feeling positive with a deep sense of calm.
The first technique is a bottom triangle where we will inhale for three seconds through the nose,
Exhale for three seconds through the nose or mouth,
Then hold for three seconds,
Increasing to four seconds and then five seconds.
The second technique is called Brahmari or bumblebee breath.
We will take a gentle breath in through the nose and hum it out on the exhale like this.
Each round will end with an exhale breath retention of 30 seconds,
Getting as comfortable as possible laying down flat or sitting up tall elongating the spine.
So settle in and let's begin this journey to inner peace together.
Closing down the eyes and breathing out empty.
Let's begin in three,
Two,
One.
Last one at this pace.
Moving on to four seconds.
Final breath for this round.
One,
Two,
Three,
Four,
Two,
Three.
Take a nourishing breath in and hold,
Tucking the chin,
Squeezing the body gently and release,
Relaxing into our 30 second breath retention.
Each moment that you surrender brings you peace.
Stay in this present moment.
Take a deep breath in and hold here for just a few seconds.
Release with a sigh.
Get ready for round number two in three,
Two,
One.
Last breath at this rhythm.
Moving on to five seconds.
Final breath for this round.
Take a nourishing breath in and hold,
Tucking the chin,
Squeezing the body gently and release,
Relaxing into our 30 second breath retention.
Bring awareness to any sensations or any feelings in your body.
You are completely present here and now.
Take a deep breath in and hold here for just a few seconds.
Release with a sigh.
Get ready for the third and final round.
Gentle inhale and hum.
Take a gentle breath in and hum,
Keeping your mouth closed and your tongue resting on the back of your head,
Allowing your whole body to vibrate as you practice this bumblebee breath.
Last humming breath for this round.
Take a deep breath in and hold,
Squeezing your whole body and release with a sigh,
Relaxing into our final breath retention.
Feel the connection of your body,
Mind and soul as you relax into this breath retention.
Take a deep breath in and hold,
Squeezing the body,
Tucking the chin and release.
Coming back to regular breathing in through the nose and out through the nose.
Moving gently,
Wriggling the fingers and the toes,
Perhaps having a big stretch,
Bringing a smile to your face.
And that concludes today's breathwork session.
Thank you for breathing with me today.
Remember to breathe deeply and live fully.
See you next time.
