Hello fellow pulmonauts and welcome to your Breathwork Network.
For today's breathing session we'll be doing three rounds of slow nasal breathing to a pace of 4 in,
4 out,
4 in,
8 out and 5 in,
10 out.
Each round will be separated with some gentle breath holds starting at 30 seconds,
Finding your way to a comfortable position,
Either sitting up tall or laying flat on your back and let's get it ready to begin in 3,
2,
1 in 2,
3,
4,
Out 2,
In 2,
3,
4,
Out 4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2,
3,
4,
In 2,
3,
4,
Out 2 take that big beautiful breath in 3,
2,
1 letting go moving on to 4 seconds in 8 seconds out 3,
2,
1,
In 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
Out 2,
3,
4,
5,
6,
7 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
6,
7,
8 in 2,
3,
4,
5,
9,
10,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
In 2,
4,
5,
6,
7,
8,
3,
4,
5,
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
In 2,
3,
4,
5,
Out 2,
4,
5,
6,
7,
8,
9,
10,
In 2,
3,
4,
5,
Out 2,
3,
4,
5,
6,
7,
8,
9,
10,
Taking a deep breath in,
Letting go,
Straight into our one minute breath retention,
Allowing all thoughts to just fade away,
Feeling all tension in the body just melting into the surface below,
30 seconds remaining,
There's nowhere else to be,
Being comfortable in the stillness,
Going to take a big breath in 3,
2,
1,
Letting go,
Returning to your normal rhythm of breathing now,
Lying here for as long as you need to,
Thank you for breathing with me today,
Remember to smile,
Laugh and remember to breathe,
See you next time.
