Hello,
And welcome to your Breathwork Network.
Today's breathing exercise is a slightly advanced technique which may help overactive minds focus on their breathing as it requires some concentration.
This exercise is going to be performed by breathing in through the nose and out through the mouth while sitting in an upright position with the chin tucked in.
We're going to start off breathing in through the nose and out through the mouth.
Second round is two breaths in the nose and out through the mouth.
Third round,
Three breaths in the nose and out the mouth,
And fourth round is four breaths in the nose and out the mouth.
Each round will be separated with a gentle breath hold.
I will be guiding you throughout with breath sounds and cues.
Pause the video now if you need to make any final adjustments.
Let's begin.
Taking a gentle breath in through the nose and out.
Gentle breath in.
Relaxed breath out.
Just maintaining this rhythm.
Focusing on filling up the belly and letting it go.
Just noticing where the breath is taking you.
Imagining your lungs as a balloon with every breath in,
Just trying to fill the lungs up.
Not forcing the air in,
Just allowing it in and out.
I'm going to take three more breaths at this tempo.
Two more.
Take your last breath in.
Letting it go straight into our thirty second breath retention.
Just being still in this moment.
Focusing on any sensations in the body.
Any tingling.
I'm going to take a breath in.
Three,
Two,
One.
Letting it go.
Getting ready for round number two.
Let's begin.
In,
In and out.
Beginning our two part inhale.
One part exhale.
Just finding your rhythm.
In,
In and out.
Gentle breath in.
Topping it up and letting it go.
It can be beneficial having a hand on the belly,
Hand on the chest.
Just so you can feel where the breath is going.
And just focusing on breathing into your hands.
There's no need to be perfect.
Just following along.
In,
In and out.
Three more.
Two more.
Last one.
Letting it go right into our forty second breath retention.
Just calming the body down.
There's nowhere else to be.
Just being still,
Silent.
Noticing any sensations that come out in the body.
Just allowing the body to do what it needs to do.
Going to take a breath in three,
Two,
One.
Letting it go.
I'm ready for round number three.
Three part inhale.
Let's begin.
Filling up the lower belly,
Upper belly,
Chest.
Letting it go.
There's no need to be perfect here.
Just separating the breath.
In,
In,
In and out.
Just taking relaxed breaths in.
Gently letting it go.
Bringing our focus,
Breathing in.
And letting it go.
There's no need to be perfect here.
One,
Two,
Three.
Letting it go.
In,
Two,
Three.
Letting it go.
Three more cycles.
Two more.
Last breath in.
And letting it go.
Right into our fifty second breath retention.
Just feeling that sense of calmness wash over your body.
Just allowing the body to do what it needs to do.
Just allowing ourselves to surrender into the stillness.
To the calm.
The silence.
The sensations in the body.
Just allowing them to be here.
Wherever they may be.
Take a breath in three,
Two,
One.
Letting it go.
Getting ready for the fourth and final round.
Let's go.
Four part inhale,
One part exhale.
Lower belly,
Upper belly,
Lower chest,
Upper chest.
Letting it go.
Bringing your focus to the breathing.
Feeling your hands move as you breathe in.
Feeling the body relax.
With every breath out.
In,
In,
In,
In.
And down.
Relaxed,
Calm.
In,
In,
In,
In.
And down.
Just maintaining that rhythm as best you can.
It doesn't have to be perfect.
Three more cycles.
Three more cycles.
Take your final breath in.
And letting it go right into our one minute breath retention.
Calm,
Collected.
Still.
There's nowhere else to be.
But right here.
In this present moment.
Just noticing any sensations in the body.
Noticing your heart beating.
Just slowing it down.
Just allowing whatever may come up to be here.
Calm in the chaos.
Stillness and silence are our allies.
Taking a breath in three,
Two,
One.
Letting it go with a sigh of relief.
Just going back to normal breathing now.
Just feeling that sense of calm and focus.
Ready to take on whatever it is we need to do today.
See you next time.
