Hello.
We're going to do four rounds of breathing.
Breathing ten times deep and fast in and out.
Then holding on the breath in and then I'm going to ask you to squeeze.
What I mean with squeezing is putting tension,
Contract your pelvic floor and push the blood to the brain.
You want to make sure you're safe.
So if you're lying down,
You're sure to be safe.
If you want to sit,
You're welcome,
But make sure there are no sharp objects around because you can lose it for a moment.
All right,
Take one very slow and deep breath in and out to prepare.
About ten times deep and fast.
Deeper.
Everything out.
Now in deep,
Hold and squeeze that pelvic floor.
Squeeze the blood to the brain.
Make sure to keep your shoulders low.
If you want,
You can roll your tongue up against the palate.
Another ten seconds.
And now breathe out.
And hold after breathing out just for a little bit.
Hold it here.
I'm going to breathe in in ten seconds.
Hold and again squeeze the blood to the brain.
Here we go.
Deep in,
Hold and squeeze.
Let it go.
Breathe out.
And hold,
Squeeze around ten times deep and fast.
Deep in,
Everything out.
Breathe in,
Hold,
Squeeze to the brain.
Keep your shoulders low.
Roll your tongue up.
And now focus on the center of your brain.
Empty brain.
Keep on squeezing,
Shoulders low.
And breathe out and hold after breathing out.
With everything out,
Just hold a little bit longer.
If you're sitting,
Sit straight.
I'm going to breathe in in ten seconds.
Hold again and squeeze again the blood to the brain,
Squeezing the pelvic floor.
Here we go.
Deep in,
Hold and squeeze.
Shoulders are low.
And breathe out long and slow.
Round three,
Ten times deep and fast.
Deep in,
Everything out.
Hold,
Squeeze the pelvic floor,
Squeeze the blood to the brain.
Keep your shoulders low.
Roll your tongue up.
Focus on the center of your brain.
Empty brain.
Now take an extra sip and squeeze.
And breathe out and hold your breath after breathing out.
Hold it here.
I'm going to breathe in in ten seconds.
Hold and squeeze again.
Deep in,
Hold and squeeze.
And breathe out long and slow.
Last round,
Ten times deep and fast.
Breathe everything out.
Empty your lungs completely.
In deep,
Hold,
Squeeze.
Keep your shoulders low.
Roll your tongue up.
Focus on the center of your brain.
Empty brain.
Take an extra sip.
Now keep your eyes closed but look from the inside at your forehead.
So roll your eyes upwards.
If you're sitting,
Chin stays to the chest.
For ten seconds.
And breathe out.
Hold after breathing out.
In ten seconds we're breathing in and squeezing for a last time.
Here we go,
Deep in,
Hold,
Squeeze.
And let it go.
Now slow down your breathing to the max.
Real slow in,
Filling up your belly and all the way up to the chest.
Breathe out longer than your breath in.
This session stops playing but feel free to sit longer.
