Hey welcome to this breath work practice.
Today we're doing three rounds of breathing.
After each round I'm going to give you an opportunity to hold your breath.
First 30 seconds,
Then a minute,
Then a minute and a half,
But you can also push that to two minutes if you want.
Now the first round of breathing is Kalabhati breathing.
It sounds like this.
Forceful exhales through the nostrils.
The second round is alkaline breathing.
It sounds like this.
Breathing in through the nostrils,
Letting it out through the mouth.
The third round is a combination of the two.
For each round we'll do normal speed,
Then double speed.
That's it.
Let's get ready.
The first round is Kalabhati breathing.
Forceful exhales through the nostrils.
Normal time,
Then double time.
Let's go.
That's it.
Just keep that rhythm.
Feel the music.
Get ready.
Double time.
You got this.
Last one.
Exhale out.
And hold.
Just enjoy that feeling of empty.
Good job.
About halfway through this first breath hold.
Enjoy the peace.
Enjoy that breath.
Get ready for a recovery breath.
Coming in 3,
2,
1.
Hold.
Just let that air replenish you.
Get ready to breathe out now.
Round two,
Alkaline breathing.
Let's go.
You got it.
In through the nose,
Out through the mouth.
Just let it go.
Nice cycle of breathing.
Feel that beat.
Enjoy that breath.
Let's go.
In,
Out.
In,
Out.
In,
Out.
You got it.
You're crushing this.
Keep it up.
Get ready.
Here we go.
Double time.
Last breath.
And exhale out into a hold.
Good job.
Longer breath hold,
But that's okay.
You got this.
Just chilling.
Just enjoying what it's like to have no air.
That's halfway.
Start to notice what you can feel.
Lightheadedness,
Tingling,
Temperature.
It's all okay.
This is just your experience.
It's happening right now.
Get ready for that recovery breath in 3,
2,
1.
Hold that.
Nice.
And exhale out.
Get ready.
Round three,
Nose breathing.
Find that rhythm and go out,
Out,
Out,
Out.
You got it.
Keep it up.
Get ready.
Here we go.
Double time.
Last round.
Give everything you got.
All right,
Let's switch up.
Alkaline breathing.
In through the nose,
Out through the mouth.
Keep that rhythm.
You're doing so well.
Using that air.
Enjoying that air.
Double time.
Here we go.
All the way to the end.
Don't give up on me now.
Last one.
Out.
Straight into that breath hold.
Minute 30 option here.
But if you want,
You can go two minutes.
Whatever you need.
Just noticing what's happening in your body right now.
This incredible vehicle,
This incredible mechanism.
Enjoy this dreamlike state.
Exploring the sensation.
Exploring your experience.
Inviting in the lightheadedness,
The tingling,
Maybe even the warmth.
If you're looking for a minute and a half,
It is coming up soon.
If you're looking for two minutes,
Hold tight.
I'll tell you when to breathe.
All right.
Minute and a half.
Get ready for your recovery breath in three,
Two,
One.
Breathe in.
And hold.
Two minutes,
You just relax.
If you're doing a minute 30,
Now it's time to exhale and just enjoy normal breathing.
If you're doing two minutes,
Your recovery breath is now.
Hold.
Enjoy that replenishing breath.
You did it.
And exhale out.
Good job.
Just breathe normally now.
Enjoy.
Notice how you feel.
Enjoy this combination of being alert and calm.
This presence of mind to your own experience.
That's all we have time for.
Come back whenever you need.
So it's good to see you here.
Have a good day or night.
