Hello,
And welcome to another guided breathwork session.
For this session,
We are going to breathe in for 5 seconds and out for 5 seconds,
Gradually going down from 5 to 1 with breath holds in between.
The aim is to fill up the lungs while focusing on diaphragmatic breathing.
This session will be a supraventilation practice,
In through the nose,
Out through the mouth.
However,
If this is challenging,
In and out through the mouth with pursed lips is fine.
Don't worry if you lose track of the pattern,
As I will be guiding you with breath sounds and cues.
You can do this breathing exercise laying flat on your back,
Or sitting up with a tall spine,
Making any final adjustments.
Closing down the eyes,
Let's begin.
3,
2,
1,
Deep breath in,
Let it go,
Deep breath in,
2,
3,
4,
5,
And out,
2,
3,
4,
5,
And out,
5,
In for 5 seconds,
And out for 5 seconds,
Just focusing on the expansion of the rib cage in all directions on the breath in,
And relaxed,
Letting go,
Feeling yourself sink into the surface below.
You want to focus your breath in to the very bottom of your lungs.
Final breath for the round,
Exhaling right into the breath hold,
Just relaxed,
Relaxing the body,
Embracing the stillness.
Getting ready for round number 2,
4 in,
4 out,
In 3,
2,
1,
In,
And out,
Moving on to 4 seconds in,
4 seconds out,
Deep diaphragmatic breath in,
Letting it go,
Deep breath in,
Just remembering deep doesn't always mean big,
Just focusing,
Bringing that breath right to the centre of the body,
To the very bottom of the stomach area,
In,
2,
3,
4,
Out,
2,
3,
4,
Deeply in,
Relaxed breath out.
Last breath in for round number 2,
Letting it go,
Straight into our breath hold,
Bringing awareness to any bodily sensations that may be occurring at this present moment,
There's nowhere else to be,
Just here and now,
Within yourself.
Getting ready for round number 3,
3 in,
3 out,
3,
2,
1,
Deep breath in,
Letting it go,
Deep breath out,
In,
2,
3,
And out,
2,
3,
If the mind starts to wander,
Just bring it back to the breathing,
Perhaps placing a hand on your belly and your chest,
And focusing on breathing into your hands,
Breathing in the positive energy,
Exhaling the negative,
Letting it go,
Letting go of what no longer serves you,
Final breath of the round,
Letting it go,
Straight into the breath hold,
Quiet,
Calm,
Just bringing awareness to how the body is feeling at this present moment,
Finding calm in the chaos,
Just allowing yourself to sit within yourself,
Getting ready for round number 4,
2 in,
2 out,
3,
2,
1,
Deep breath in,
Letting it go,
Pace is slightly faster now,
But the focus is all the same,
Focusing on diaphragmatic breathing,
In and out,
Deep breath in,
Letting it go,
Inviting any movement to the body,
So we've been sitting or lying here for a while,
And just knowing that any movement is all welcome,
Perhaps shaking out if you need to,
Wiggling the hips,
Moving the body,
We don't have to be rigid,
Last 3 breaths for the round,
2,
Taking a final breath for the round,
Letting it go straight into our breath hold,
Just letting go of any tension still remaining in the body at this time,
Just allowing the body to rest in this breathless state for just a few moments,
Being calm,
Quiet,
Reserved and relaxed,
Allowing the body to feel heavy,
Bringing a gentle smile to your face,
Getting ready for our final round,
1 in,
1 out,
Taking a breath in,
3,
2,
1,
Deeply in,
Letting it go,
Deeply in,
Letting it go,
The pace is fast,
But the mind is focused,
Focused on the task at hand,
Deeply in,
Letting it go,
Deeply in,
Letting it go,
Finding the rhythm,
Finding your flow,
Riding the breath wave,
You're over halfway in this round,
Feeling the surge of energy coming from within,
Just a few more,
The final push,
You're almost there,
The last few breaths,
3,
2,
1,
Taking a deep breath in,
Hold and squeeze,
Tuck in the chin,
Letting it go,
Straight into our breath hold,
Our final breath hold,
You're almost there,
No future,
No past,
Just this present moment,
Allowing any doubt or negative thoughts to just sink and fade away into the surface below,
Just a few moments left in our final breath hold,
Taking a deep breath in,
3,
2,
1,
Hold and squeeze for a few moments,
Letting it out with a sigh,
A gentle breath in,
Letting it go,
And that concludes today's breathing session,
Thank you for breathing with us today,
Remember to breathe deeply and live fully,
See you next time.
