Hello my dear,
Welcome to this guided breathing technique.
This form of breathing consists of three different parts.
The first is 30 deep breaths,
No breaks between in and out.
The second is holding the breath after exhaling,
So that no air is in your lungs.
If you have to breathe before,
Take a breath and return to holding the breath after exhaling.
And the third part is holding the breath after inhaling for about 15 seconds,
A breath recovery.
For the breath,
You have a belly,
You have a chest,
You have a head.
And with these three parts you will breathe,
Actually with the whole body.
Breathe in and out evenly through your mouth.
Breathe in completely,
But not completely.
A very deep inhalation,
Everything in,
But not everything out.
Just let go.
We will repeat these three steps four times.
Holding the breath takes 60 seconds in the first round,
90 seconds in the second and third round and 2 minutes in the fourth round.
That was a lot of information,
Don't worry,
I will guide you through everything.
If your hands and feet tingle or you feel that your body temperature is changing,
That's okay.
Lie down if you have to and relax.
Possibly your body is going through certain reactions.
If you have to tremble or twitch,
Cough,
Maybe even burp a little,
Just let it happen.
We don't just want to breathe into the chest,
But also breathe into the belly.
Because we activate our vagus nerve,
Which goes from our neck to our big intestine.
If you stimulate the vagus nerve,
You stimulate your parasympathetic nervous system.
This helps you and your body to calm down and relax.
From now on it continues in English.
Have fun!
Just go with the flow on the breath.
If you already start to feel your fingers or toes begin to tingle,
Or you feel a little lightheaded,
That's all perfectly normal.
Just keep the breath going.
Into the belly,
Into the chest and let go.
Fully in,
Letting go.
Just keep going.
Last breath.
Fully in and let go.
Let all the air out.
One minute breath hold from now on.
Let the body do what the body is capable of doing.
Be in this moment.
Just 30 seconds left.
You can do it!
Relax your whole body.
You're almost there.
Let the body work its magic.
5,
4,
3,
2,
1.
Big inhale.
Feel the lungs all the way up to the top and hold for 15 seconds.
Exhale in 3,
2,
1.
Let it go.
Round number 2.
Back to the 30 breaths.
Fully inhale,
Let it go.
Nice and slow.
Just let the body do what the body is doing.
Just keep the breath going.
We have only 5 left.
Last 3.
Last 2.
Last one.
Big inhale and exhale.
Let all the air out.
Hold at the bottom.
We've got 90 seconds here.
Relax your whole body.
Whatever you're experiencing in your body right now,
Just allow it to be.
Just 30 seconds left.
You can do it!
Last 5,
4,
3,
2,
1.
Big inhale.
Feel the lungs all the way up to the top.
Exhale in 3,
2,
1.
Let it go.
Round number 3.
Back into that rhythm.
In,
Out.
Into the belly,
Into the chest and let go.
Like a wave.
Just keep going.
10 more.
You're doing great.
In with peace,
Out with stress.
Nice deep circular breath.
5 more.
Last one.
Fully in and on the exhale,
Hold at the bottom.
We've got 90 seconds here.
If your hands and feet are tingling or you feel your body's temperature is changing,
That's okay.
You're doing great.
Just 30 seconds left.
You can do it!
If you need to breathe,
Take a deep breath and come back to the retention.
You're almost there.
Inhale in 5,
4,
3,
2,
1.
Fully in and hold for 15 seconds.
Back into the rhythm in 5,
4,
3,
2,
1.
Round number 4.
Fill up the lungs.
Breathe in,
Breathe out.
In with relaxation,
Out with the stress.
In with peace,
Out with stress.
Into the belly,
Into the chest and let go.
Like a wave.
10 more.
Make it circular.
5 more.
In with peace,
Out with stress.
Last one.
Fully in and on the exhale,
Hold the breath at the bottom.
This is our last hold.
We're going to be here for 2 minutes.
Let the body work its magic.
30 seconds left.
You're healing the body from the inside out just with the power of breath.
You're almost there.
Last 5,
4,
3,
2,
1.
Big inhale.
Fill the lungs all the way up to the top and hold for 15 seconds.
Exhale in 3,
2,
1.
Let it go.
Let your breath come back to its natural state.
Move your body starting with your fingers and your toes.
Let your breathing normalize.
I would like to invite you to a 30-minute meditation.
Close the eyes,
Soften your breath.
Relax the shoulders,
Relax the muscles.
Our body and mind are so powerful.
The body believes what the mind perceives.
Let's use this meditation to fill up our body and mind with peace and ease.
Choose whatever mantra you like.
I would like to offer you a mantra that you can use to help you stay present throughout the next couple of minutes.
Inhale love and exhale love or inhale peace and exhale peace because we want to experience and pass on love and peace.
Choose whatever feels right for you and repeat it.
Thank you so much for joining.
Love and peace.
Namaste.
