In this session we're going to do five rounds of TT20 DMT breathing.
And I would like to start with something that is called lateral breathing.
And this is from Buteyko or the oxygen advantage.
We're gonna breathe in 100% in and then 100% out,
Then 90,
80,
70 and so on until you breathe like so light that you're almost not breathing.
We're doing this now,
Then five rounds of TT20 DMT.
And then we're gonna do this lateral breathing again.
Okay,
Here we go.
Take 100% breath in and 100% out.
Now to 90%.
80.
70.
60.
50.
40.
30.
20.
10.
5.
3.
2.
1.
Breathe as light as you can.
Alright,
Let's do five rounds of TT20.
20 times deep in and out.
Now fully in and fully out.
Empty your lungs.
Now in and hold and squeeze your pelvic floor and the blood to the brain.
Squeeze.
Squeeze pelvic floor,
Lower belly.
Use your hands.
Keep your shoulders low.
Roll your tongue up and focus on the center of your brain.
Keep on squeezing.
And then let go of all tension and breathe out as slow as you can.
Take a moment,
Starting round two in 10 seconds.
Here we go,
20 deep breaths.
Sleeves.
Breathe deep in and everything out.
Breathe out everything.
Empty your lungs completely.
Now breathe in,
Hold and squeeze.
Pelvic floor,
Lower belly,
Hands,
Shoulders are low.
Roll your tongue up.
Focus on the center of your brain.
Empty brain.
Keep on squeezing.
Breathe in,
Hold there,
10 seconds.
And breathe out.
Let go of all tensions.
We're going to start the next round in about 10 seconds.
In we go,
20 deep breaths.
In we go,
20 deep breaths.
Breathe deep in and everything out.
Empty your lungs completely.
Now breathe in,
Hold and squeeze.
Contract your butt muscle.
Contract your pelvic floor,
Lower belly,
Hands,
Shoulders are low.
Roll your tongue upwards.
Chin to the chest.
Focus on the center of your brain.
An empty brain.
Now take an extra sip.
Keep on squeezing and roll your eyes to your inner forehead.
Keep your eyelids closed and roll your eyes to your forehead.
Another 5,
4,
3,
2.
And let go of all tension and breathe out fully and completely.
Starting the last round in about 10 seconds.
In we go,
20 times.
In we go,
20 deep breaths.
Breathe deep in.
Breathe everything out.
Empty your lungs completely.
Out,
Out,
Out.
Now take a deep breath in and hold and squeeze through the brain.
Squeeze pelvic floor,
Lower belly,
Keep your shoulders low,
Chin to the chest.
Squeeze the blood through the brain.
Roll your tongue upwards and focus on the center of your brain.
Empty brain.
Keep on holding,
Keep on squeezing.
Now take an extra sip,
Fill up your lungs completely.
Now roll your eyes upwards while you focus on the center of your brain.
Repeat after me,
Produce more D&T now.
Keep on squeezing for another 10.
In 5 seconds we're breathing out,
Let go of all tension and the muscles and then we hold our breath after breathing out.
So breathe out and hold after breathing out and at the end of this session you completely and fully calm down.
Now you can hold your breath as long as you want.
I'm going to breathe in in 10 seconds.
Deep in and hold and squeeze.
Focus on the center of your brain,
Just 20 seconds squeezing here.
You know how to do it.
10 more seconds and let go.
Breathe out fully and completely.
Take a moment to feel.
Now let's go to lateral breathing again.
Breathe in for 100%.
90%.
80.
70.
60.
50.
40.
30.
20.
10.
5.
3.
2.
1.
Let go.
Alright,
Now this session has come to an end but feel free to sit longer and feel all these beautiful sensations in your body.
I wish you an amazing day.
Bye bye.
