Welcome,
This is Denis and I will be your guide on this 10 minute mountain breath journey.
Before we take off,
I have to mention that these breathing techniques are not recommended if you have heart complications,
Blood pressure problems,
If you're pregnant breath holding is not recommended.
If you're uncertain,
I recommend to talk to a doctor before getting into these breathing techniques such as deep circular breathing that we'll be using on this journey.
So find a safe spot,
Either lying down or sitting up,
Perhaps on a pillow.
Relaxing the shoulders,
Relaxing the jaw.
Begin to inhale through the nose,
Exhaling through the mouth.
Exhaling deep circular breathing,
No stopping in between the inhale and the exhale.
And when you breathe in,
Feel that horizontal expansion of the lower ribs using the whole lung capacity.
Exhaling out the belly,
Lower ribs,
Chest,
All the way up to the collar bones.
Just let the exhale come out in a natural way with no forcing you.
Inhale through the nose,
And out through the mouth.
And now imagine yourself going over a mountain from a forest.
Maybe going to the top of the mountain,
And then down again on the other side.
Just get into the rhythm,
The rhythm of hiking up a mountain,
Keeping balance.
Use the power of the breath.
You have the power,
You have the strength.
And as the mountain gets deeper,
We switch to mouth breathing.
Exhaling in through the mouth,
And out through the mouth.
And before we reach the mountain top,
We're going to increase the tempo and the strength to get an extra push to get up on that mountain top.
Just a little bit more.
You got it.
After the last exhale here,
You hold the breath out.
So hold the breath out.
We're now up on the mountain top.
And as we go down,
We start to inhale through the mouth,
And exhale through the mouth again.
Keep the deep circular breaths going.
Keep balance.
Slowing down,
Going down the mountain.
Notice the grounding of earth.
We're getting into the forest again.
Full breaths.
Feel the expansion of the abdomen,
The lower ribs,
The chest,
All the way up to the collar bones.
Now you're in the forest.
In the cooling of the forest.
Slowing down the breath even more.
Inhaling through the nose.
Slowing through the nose.
See if you can sense that inner stillness arising.
Relaxing the whole body.
Feeling this present moment.
Thank you,
And welcome back anytime.
