Hey,
Welcome to this intermediate breathe to the beat.
I'm glad you're here.
Today we're going to be working up to a 1 minute 30 hold,
Incrementally of course.
As always,
We're going to be doing two types of breathing.
Kalabhati breathing,
Which is forceful exhales through the nostrils,
Sounds like this.
And then we're going to be doing alkaline breathing,
Which is inhaling through the nostrils,
Exhaling through the mouth,
Sounds like this.
All right,
That's it.
Follow my lead.
Have a good time.
Let's get started with some Kalabhati breathing.
Let's go.
That's it.
You got it.
Using this first period just to warm up that diaphragm.
Should be feeling that rhythm by now.
And as always,
If you want to move that body and just feel that beat a little bit more viscerally,
Then be my guest.
Those lungs working hard.
The diaphragm working hard.
And the body's starting to wake up.
Get ready.
Let's go double speed.
And that's it.
Now we're working.
Feels good,
Right?
Keep focused on that exhale.
You're almost done.
And then we're going to move into that first breath hold.
All right,
Last push.
Stay with me here.
Here we go.
And three,
Two,
One,
Exhale out into that breath hold.
First one's going to be the shortest one,
But it may feel like the hardest one.
Just try and enjoy the experience.
Enjoy just doing nothing.
Invite that calmness into your body.
Allow that diaphragm this time just to reset.
And just notice how the rest of the body starts to reset too.
Maybe getting some weird sensations.
That's all good.
That's part of the fun.
Finding new experiences through our actions.
Okay.
Recovery breath in three,
Two,
One.
Good job.
Hold that.
Enjoy that air and exhale out.
Nicely done.
We're going to go into that alkaline breathing now in three,
Two,
One.
Little change now.
Inhaling through those nostrils and letting it out through the mouth.
This one requires a lot more energy for me at least.
So just be aware there may be a little bit more energy demand on you.
That's all good.
It's part of the fun.
It's part of the challenge.
It's also part of why it's good for you.
And since I'm pretty sure you got the hang of that,
We're going to move on to double speed now.
Let's go.
You got it.
All right.
You're doing good.
You're feeling good.
Keep it coming.
If you have any lightness in the head,
That's all good.
If you've got any temperature change,
That's all good.
Don't stress.
This is just your body reacting to the work you're doing.
All right.
Here we go.
Coming up into that breath hold.
Deep inhale and exhale straight into that breath hold.
Wow,
Just enjoy that lovely calm.
You literally don't have to do anything.
Embrace that.
Indulge in that.
Now a great little tip to hold your breath and prolong this breath hold is to relax every single muscle in your body.
And that includes your face.
So scan your body and your face right now and make sure every muscle is turned off.
No air needed.
No tension needed.
Recovery breath in.
Nice and hold.
Reward yourself with that lovely new air.
And exhale out.
Good job.
Get ready.
Kalabhati breathing again.
Let's go.
You know the score.
You got this.
That diaphragm is nicely warmed up now.
Nice forceful exhales through the nostrils.
And if you want,
Just get lost in the music.
Get lost in your breath.
This is literally like your breath and the music dancing.
Double time.
All right.
Good job.
We're going to switch it up to alkaline breathing now.
All right.
Remember more energy needed for this alkaline breathing.
Invite that lightheadedness in.
Invite that temperature change in.
Invite any experience of sensation in.
Let's go.
Double speed.
Last bit of work.
You're doing so well.
Let's carry it through to the end into this final breath hold together.
And deep breath in and out.
Well done.
Time to chill.
I'm not going to say too much.
I just want you to focus on your experience throughout this breath hold and breathe when you need to.
But see if you can make it to the end of this one minute 30.
Enjoy.
What's your body telling you?
What are the signals you're feeling right now?
By the way,
If you need a little encouragement,
That is about halfway.
Stick with it.
You got this.
Can you embrace this moment?
This special point in time?
Beautifully done.
Here we go.
Recovery breath in now.
Hold it.
Enjoy it.
Celebrate it.
Congratulations.
We've made it through.
Exhale out.
Back to normal breathing.
If you made the 130,
Well done.
If you didn't make the 130,
Well done.
You can always come back and do this again with me whenever you want.
The most important thing is I hope you're feeling good.
I hope you're feeling strong.
I hope you're feeling inspired to take on whatever you have ahead of you from this moment on.
If you want more like this,
You know where to find it.
And if you want to challenge yourself a little bit further,
Why not try the advanced session?
Either way,
I look forward to seeing you on another track soon.
This is The Downward Dog.
Say Namaste.
Peace.
