Entering Stillness - 2 Rounds Of Relaxing Breathwork

Entering Stillness - 12 min session
Breathing pattern - 4:4 rhythm
Category - Relaxing

Round 1 - Four breaths (4:4) followed by 8 count out-breath hold.
Round 2 - Four breaths (4:4) followed by 16 count out-breath hold.
Each round ends with a short in-breath hold.

Contraindications
~Severe/critical diseases or infections
~COPD-II and COPD-III
~Organ failure or late-stage terminal illness
~Pregnancy
~If you have epilepsy, a pacemaker, or irregular heartbeat (Exception: your doctor gives you specific permission).

Stock Media provided by kinomusic / Pond5

Transcript

Welcome to Entering the Stillness.

In this practice,

We'll be deeply exploring the out-breath hold.

Round 1 will start with 4 slow,

Rhythmical breaths in the nose and out the mouth,

Followed by an 8-count out-breath hold.

We will repeat this pattern for the entirety of the round.

You can be seated,

But I recommend that you lie down for this one.

So make yourself comfortable,

And let's begin.

Take a breath in.

Release.

3,

2,

1.

In.

2,

3,

4.

Out.

2,

3,

4.

In.

2,

3,

4.

Out.

2,

3,

4.

2 more breaths,

And then we'll hold for an 8-count.

Get ready to hold here.

Hold.

2,

3,

4,

5,

6,

7,

8.

And in.

Out.

Prepare to hold.

Hold your breath.

Now take a breath in.

Prepare to hold.

And hold.

Let everything soften.

Breathe in.

And out.

Prepare to hold.

And hold.

Breathe in.

Prepare to hold.

And hold.

Let everything soften.

Breathe in.

Breathe out.

Breathe in.

Prepare to hold.

And hold.

Final set of 4 breaths.

And now take a deep breath in.

And hold it at the top here.

Holding just a little longer.

And now release.

Return to your natural breath as we get ready for round 2.

And this round will double the length of the breath holds.

Holding for a count of 16.

So let's get ready to begin.

Take a breath in.

Release.

3,

2,

1.

In 2,

3,

4.

Out 2,

3,

4.

In 2,

3,

4.

Out 2,

3,

4.

Get ready to hold here.

And hold.

Holding here for a count of 16.

Halfway there.

3,

2,

1.

In.

Out.

Letting go as much as you possibly can.

3,

2,

1.

In.

And hold.

Surrendering fully as you hold your breath.

3,

2,

1.

In.

Prepare to hold.

And hold.

Feel the deep sense of relaxation flow through your body.

3,

2,

1.

In.

Prepare to hold.

And hold.

Make that deep connection with your soul.

3,

2,

1.

In.

This is your final set of 4 breaths.

Before we move into an in-breath hold.

In-breath hold.

Final breath.

Holding your breath at the top.

And release.

As your breath simply returns back to its natural rhythm.

Let it slow down.

Allow for any length of suspension to occur naturally at the bottom of each exhalation.

And just relax and let yourself drift away.

I hope you are feeling amazing after that practice.

Thank you for breathing along.

Until next time.

Reviews

Did this as a midday rest and reset— felt great! Thank you ✨🙏🏼✨🙏🏼