Morning Breathwork Boost: Extended Version

After the positive feedback on my "Morning Breathwork Boost," I thought I would make an extended version for all of you who want more. In this session, we are doubling up on everything so you'll get 6 rounds of breathing and breath holds. I've got some new coaching tips for you too so you can make the most of each breath and start to prolong that breath hold.

Transcript

Welcome to the longer version of this morning breath work boost.

The perfect way to breathe to get you in the mood to take on whatever you have in front of you today.

Now if you're here,

You've probably done the shorter version or you've done my course Breathe Yourself Better.

But if you haven't and you enjoy this,

Trust me,

You're going to love those so check those out too.

Now,

The breathing session for today is simply breathing in through the nose,

Breathing out through the mouth in a cyclical fashion.

So no pause between the inhale and exhale.

Keep that breath moving in,

Out,

In,

Out.

After breathing like that for a minute,

I'm going to give you a 30 second breath hold and then a recovery breath for 20 seconds.

Then another minute of breathing before a minute of breath hold again,

20 second recovery breath.

Then lastly,

A very short breathing pattern before another minute of breath hold.

Another 20 second recovery breath after that and then we'll do the whole thing all over again.

If that sounds confusing,

Don't worry,

I'm going to be guiding you through the whole thing telling you when to breathe,

When to hold,

When to do your recovery breath and even some things to think about while you're doing it.

Of course,

If you need to breathe during any of those breath holds,

Feel free but try if you can hold it.

But if you can't,

Don't worry,

Just come back to this practice over and over again and you'll soon be able to do it.

Right,

Enough said,

Roll that track.

In,

Out,

In,

Out.

Just follow the rhythm.

Feel that breath,

Feel your body working with it.

Max expansion on the inhale and let go on the exhale.

Halfway,

Feeling that air,

Feel your body,

Enjoy the process.

Enjoy the music,

Enjoy your air.

Coming up to that first breath retention,

Get ready.

Last in,

Out.

Nothing left to do here,

Let the body do what it's meant to do.

Feel the gas exchange happening.

Feel that calm state of mind that comes with holding your breath.

Ready for your inhale,

Recovery breath in.

Hold there.

Filling that body with much needed energy.

Preparing ourselves for round two.

Exhale out.

Let's go round two.

In and out,

In and out.

You know the rhythm now.

Use that diaphragm,

Make sure you get maximum air in and letting that air go out.

Relaxing out.

Familiar now with the pattern.

Start to enjoy it,

Start to play with it.

Let that beat come in with each inhale.

Each exhale,

Let that worry just fall out of you.

Almost there.

Coming up to our second breath hold,

Get ready.

Step in and relax out,

Straight into that breath hold.

Familiar now with the pattern,

Familiar now with the breath hold,

Familiar now with the sensations of holding your breath.

Can we go a little bit longer this time?

If you need to breathe before I give the cue,

That's okay.

It's all good.

It's something to practice,

But if you can hold your breath,

Just start to explore what this new territory feels like.

Are there tingles?

Does your temperature change?

Just pay attention.

Recovery breath in,

Hold.

Your reward for holding your breath,

This new lease on life,

This new access to air.

And let it out.

Last round,

Short round,

So be ready.

Let's do this.

In,

Out,

You got this,

Come on.

Maximum air in.

Make the most of it.

And out,

Hold straight into that breath hold.

Without the need to breathe,

What can you notice about the thoughts in your mind?

What is that internal chatter?

Can you calm it all down?

Can you just be in this moment?

Can you just enjoy what your body can do?

Good job.

Recovery breath in.

And there,

That triumphant breath,

Having completed our three rounds.

Enjoy this,

But just know we're only halfway,

So however good you're feeling,

We're about to double that.

So take all this breath you can,

Enjoy it,

And exhale out.

Nicely done.

That was the rehearsal.

We're moving on now to the main event.

Breathe easy,

Breathe normal,

But get yourself prepared because we're about to go again.

Ready yourself,

Here we go.

In,

Out,

In,

Out,

You got it.

You remember this.

Your body now accustomed to this movement pattern.

Don't lose focus though.

Each inhale,

Expanding,

Each exhale,

Relaxing,

Keeping it rhythmic.

Let those sensations come,

Allowing yourself to go deeper into this feeling.

Breathe out,

Straight into that hold.

Remember this piece,

Enjoy this piece,

Just enjoying the experience of nowhere.

Get ready for your recovery breath in and hold that,

Giving your breath this pranayama,

This life force back after all its hard work,

Teaching it to do what it does best and make the most of your breath.

Get ready to exhale,

And now,

Let's go,

Again,

Out,

In,

Out,

In,

Out.

You know what you're doing.

Making the most of each breath,

Just like you make the most of every moment in your life.

Letting this air travel through your body,

Down every vein,

Every capillary,

Making you alive,

Ready to embrace the world around you.

You got this.

Coming up on that second breath hold of this set,

The longer one,

You've got this.

Breath in,

And breathe out,

Straight into that breath hold,

Enjoy the piece,

Become the eye of the storm,

Feel the tranquility while your body pulsates,

While it increases in temperature,

You stay centered in the middle,

Unaffected by everything else,

Finding your true center.

Get ready for that recovery breath,

In 3,

2,

1,

Hold,

Remember this next breathing pattern is much shorter,

Then straight into that breath hold,

So make sure you make the most of every inhale,

Expand,

Use the diaphragm,

You know you got this,

You've done it,

This is the main event,

Breathe out,

And get ready for the last round of breathing,

Let's go,

In,

Out,

Come on,

In,

Out,

Deep,

In,

Out,

Deepest yet,

In,

Out,

In,

Out,

And hold,

Last time taking a journey into this place of breath retention,

It's a beautiful thing,

It's a beautiful place,

What truths about yourself can you discover here,

Unfettered by the need to breathe,

Completely free,

Just to experience life.

You're almost there,

Hold on if you can,

Get ready to breathe in,

Now,

You did it,

Hold on to that breath,

Enjoy it,

Your body now grabbing on to every bit of life force energy it can,

Get ready to exhale,

And now,

You did it.

Good job,

Go out into this day and make the most of it,

Just like you made the most of every breath.

If you enjoyed that,

Come check out my course,

How to breathe yourself better,

Or one of the other meditations I have available for you,

Namaste.

Reviews

Marvelous, very much enjoyed this short, energisizing boost🙏🏼

Thank you! I enjoyed the session very much.

Awesome, I will be back and do it again until I can perfect it. Namaste

Very good start to my morning. Thank you.

Fantastic! Enjoyed the longer session in advancing my practice.

Quick, clear, refreshing. Trying out different practices here on Insight. Will come back to this one!

I do this one often. Love it! 🙏thank you

So good, thank you!

This session leaves me feeling uplifted and envigorated!
Thank you🌷

Thank you so much 🎈🌎🎈🌎🎈for the wonderful breathing session 🎈🎈🎈surprising I did it and I’m feeling amazing 🌎have a blessed day 🕉️ Namaste

Great as always! Thanks for this extended version, this breathwork fills me with calm and energy. Perfect way to start the day. Hugs from Italy

Loved this breath work yasssss! Thank you I feel so incredible ❤️

truly, an invigorating and exhilarating breath practice. Thank you for creating this longer version. I really enjoyed it!

I really enjoyed this! What a great way to start my day!

The minutes flew by with this one! Upbeat and quickly paced, yet also helped me go into a deep meditation afterwards. Enjoyed the ride!