Hello and welcome to the Breathwork Network.
Today we are doing a superventilation exercise.
Breathing deeply in through the nose and out through the mouth.
Starting off slowly and gradually increasing the base.
Don't worry if you forget,
I will be guiding you throughout the process.
Just listen to my voice and the breath sounds.
There will also be some gentle breath holds,
Nothing too strenuous.
Just enough to bring a sense of calm,
Stillness and relaxation.
We are doing 3 rounds.
You can do this either laying down flat on your back,
Or sitting up and imagining some twine gently pulling you up to the ceiling.
Pause the recording now if you need to make any last minute adjustments.
Get comfortable and let's begin.
Take a deep breath in.
Letting it go.
Filling up the belly,
Filling up the chest.
Letting it go.
100% in.
And out.
Effortlessly in.
Letting it fall out.
If the mind starts to wander,
Take a deeper breath in.
And let it go.
Notice as the air comes in through the nose.
As you gently let it go.
In.
And out.
Two more.
In.
Out.
Last one at this pace.
And out.
We are going to speed it up ever so slightly.
In.
Out.
Allowing the body to move.
No need to be rigid.
Moving the hips.
Shaking out the arms if you need to.
The legs,
The feet.
Noticing any tension you may feel in the body.
Trying to breathe into that area of tightness.
And as you exhale,
Feeling it relax and sink to the surface beneath you.
Three more at this pace.
Two.
One.
And we are going to speed it up a little bit again.
In.
Out.
Five more.
Four.
Three.
One.
Take a deep breath in.
Take another sip of air in.
Really fill it up.
Another sip.
Try to bring the air to the bottom of the lungs towards the belly.
Get ready for the next round.
In.
Out.
100% in.
Letting it go.
You know what to do.
Movement and sound are all welcome here.
No need to be rigid.
If you need to let out a sigh on the exhale.
Ah.
All is welcome.
Breathing into the tension.
And letting it go and relax to the surface beneath you.
In.
Out.
Last one in at this pace.
And out.
We are just going to speed it up a little bit more.
In.
Out.
In.
Out.
Just maintaining that steady pace.
You got this.
100% in.
Letting it go.
In and out.
Three more.
Two.
Last one in at this pace.
Out.
In.
Out.
Five.
Four.
Three.
Two.
One.
Take a deep breath in.
Letting it go.
Noticing any tingling or temperature changes.
And knowing they are all normal.
If you notice your heart beating quickly.
Just picture it beating.
And consciously slowing it down.
Just allowing the body to do what it needs to do.
If the air hunger is too much.
Take a gentle sip through your mouth.
Just trying to prolong the breath hold.
Enjoying the stillness and the relaxation.
If you want to prolong the breath hold.
Pause the recording now.
Together take a breath in.
Letting go.
Getting ready for the final round.
Let's go.
In.
Down.
Filling up the belly.
Filling up the chest.
And letting it go.
In.
Out for the relaxation.
Moving the body if it needs to.
Two.
Last one at this pace.
Letting it go.
We're going to speed it up just a little bit.
In.
Out.
In.
Out.
You got this.
Just maintain that rhythm.
Three more.
Two more.
Last one at this rhythm and we're going to speed it up.
In.
Out.
In.
Out.
In.
Out.
Full breaths.
Into the belly,
Into the chest and letting it go.
Five.
Four.
Three.
Two.
One.
Take a breath in.
Letting it go.
And just holding it here for the final breath hold.
Just holding.
Just relaxing the body.
The body.
Noticing the tingling and the sensations.
The temperature changes.
The blood pumping around your body.
Feel a wave of relaxation from your head all the way down to the tips of your toes.
And just holding.
Your body knows what it needs to do.
It's learned this over the millennia and just allowing it to do it.
If it knows you're heart beating quickly,
Picture it beating and consciously slowing it down.
If the air hunger is too much,
Take a gentle sip of air through the mouth.
If you want to prolong the breath hold,
Pause the recording now.
Together,
Take a breath in.
Hold it.
And let go.
Returning to normal breathing.
And that concludes today's breathing exercise.
And I wish you a good day or a good night.
