Hello,
We're going to do 15 rounds of simplified Tumo,
Level 1.
Five times to the belly only,
Nose in,
Mouth out,
As deep as you can.
Then we breathe in and we hold for 10 seconds.
And then the last round,
Round number 15,
We will hold two or three minutes,
As long as you can.
Now,
Before we start,
I would like to do a simple test,
A self-test,
Which is the extended exhale.
So together,
We take a deep breath in and then you breathe out through the mouth,
I would want to say,
As slow as you can.
If you want to do it through the nose,
That's fine too.
As long after the 15 rounds,
We will be testing this again,
As long as you do the same before and after,
So you compare apples to apples.
So let's start with this.
Take a deep breath in.
And start breathing out as slow as you can.
I'm timing.
10 seconds.
20 seconds.
30 seconds,
Already good enough.
40 seconds.
50 seconds.
30 seconds.
50 seconds.
And one minute.
Now,
If you're still breathing out,
Your breath work tops the bar.
Let's start round number one.
Five deep breaths to the belly,
Only nose in,
Mouth out.
Here we go.
Extra deep.
Fully out.
In and hold.
Hold it here,
10 seconds.
Hold it here,
10 seconds.
And breathe out.
As slow as you can.
Five deep breaths.
Nose in,
Mouth out,
Belly only.
Extra deep.
Everything out.
Out.
In and hold.
10 seconds.
And breathe out.
As slow as you can.
And five deep breaths.
Extra deep.
Empty completely.
In and hold.
In and hold.
And breathe out.
Five deep breaths.
Extra deep.
Empty completely.
In and hold.
And hold.
And breathe out,
Long and slow.
Five deep breaths.
Extra deep.
Everything out.
In and hold for 10 seconds.
Shoulders low.
And breathe out.
And breathe out.
Five deep breaths.
Extra deep.
Empty completely.
In and hold.
And breathe out,
Long and slow.
This is normal.
Five deep breaths.
Extra deep.
Extra deep.
Empty completely.
In and hold.
And breathe out,
Long and slow.
And breathe out,
Long and slow.
Five deep breaths.
Extra deep.
Empty completely.
In and hold.
And breathe out.
And breathe out.
Five deep breaths.
Extra deep.
Empty completely.
In and hold.
Ten seconds.
And breathe out.
Five deep breaths.
Extra deep.
Extra deep.
Everything out.
In and hold.
And breathe out.
Five deep breaths.
Extra deep.
Everything out.
Everything out.
Breathe out.
Five deep breaths.
Extra deep.
Fully out.
In and hold.
And breathe out.
Five deep breaths.
Extra deep.
Everything out.
In and hold.
In and hold.
And breathe out.
Five deep breaths.
Extra deep.
Extra deep.
Empty completely.
In and hold.
And breathe out.
Long and slow.
Long and slow.
Last round.
Five deep breaths.
Extra deep.
Everything out.
In and hold.
Breathe out long and slow.
Now,
Check how you feel.
Again,
We're going to do the extended exhale test.
So we're going to breathe in.
In three,
Two,
One.
Deep in.
And breathe out as slow as you can.
Like you're breathing out through a straw.
Or when you breathe out through the nose,
Just breathe out as slow as you can.
As slow as you can.
30 seconds.
45.
45.
One minute.
One minute 15.
And one minute 30.
Now this session stops playing.
Sit still,
Feel,
Meditate as long as you want.
