Hey fam,
Welcome to this guided breathing session.
This form of breath work consists of three different parts.
The first one is 30 power breaths.
No pause between inhalation and exhalation.
The second one is a breath retention on the exhale,
So there's no air in your lungs.
If you need to breathe before,
Take one breath and come back to the retention.
And the third part is breath retention on the inhale for about 15 seconds,
A breath recovery.
For the breath,
You have a belly,
You have a breast,
You have a head.
And with these three parts,
You are going to breathe,
Actually with the whole body.
Breathing at a steady pace in and out through the mouth.
Inhale fully,
But don't exhale all the way out.
A very deep inhalation,
Everything in,
But not everything out.
Just let go.
For this video,
We are going to repeat four times.
The breath retentions will last 60 seconds in the first round,
90 seconds in the second and third round,
And two minutes in the fourth round.
That sounded like a lot of information.
No worries,
I will guide you through everything.
If your hands and feet are tingling or you feel your body temperature is changing,
That's okay.
Breathe into that and lay down if you need to.
If you need to shake or twitch maybe,
Even cough a little or burp.
Anything your body is sort of going through,
Any reactions that you are starting to feel,
Just let that move through you.
We want to fill up not only the air in the chest,
But also the air in the belly,
Because we are activating our vagus nerve,
Which runs from our throat down to our colon.
And when you stimulate the vagus nerve,
Then you are stimulating your parasympathetic nervous system,
Which is the rest and relaxed part of the body.
Make yourself comfortable,
Sit down,
Lay down,
Grab a pillow if you like.
And if you need to change your position throughout the exercise,
Feel free to do so.
Let's begin with the 30 power breaths.
Round number one.
Fully inhale into the belly,
Into the chest,
And let go.
You are going in this nice slow rhythm.
Breathe in,
Breathe out.
Breathe out.
Just go with the flow of the breath.
In,
Out.
Make it circular.
If you already start to feel your fingers or toes begin to tingle,
Or you feel a little light-headed,
That's all perfectly normal.
Just keep the breath going.
10 more.
Last five.
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.
30 seconds breath hold from now on.
Let the body do what the body is capable of doing.
Be in this moment.
Relax your whole body.
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 two.
Back to that 30 breath.
Fully inhale,
Let it go.
Nice and slow.
Just let the body do what the body is doing.
So,
Just keep the breath going.
We have only five left.
Last three.
Last two.
Last one.
Big inhale and exhale.
Let all the air out.
Hold at the bottom.
We have got 60 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 five,
Four,
Three,
Two,
One.
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.
Round number three.
Back into that rhythm.
In,
Out.
Into the belly,
Into the chest and let go.
Like a wave.
Nice,
Deep,
Circular breath.
Just keep going.
Ten more.
You are doing great.
Five more.
Last one.
Fully in and on the exhale.
Hold at the bottom.
We are here for 60 seconds.
If your hands and feet are tingling or you feel your body's temperature is changing,
That's okay.
You are doing great.
If you need to breathe,
Take a deep breath and come back to the retention.
You are almost there.
Inhale in 5,
4,
3,
2,
1.
Fully in and hold for 15 seconds.
Back into that rhythm in 5,
4,
3,
2,
1.
Round number four.
Fill up the lungs.
Breathe in,
Breathe out.
Into the belly,
Into the chest and let go.
Like a wave.
Make it circular.
Ten more.
Five more.
Last one.
Fully in and on the exhale.
Hold the breath at the bottom.
This is our last hold.
We are going to be here for one and a half minutes.
Let the body work its magic.
Thirty seconds left.
You are healing the body from the inside out just with the power of breath.
You are almost there.
Last five,
Four,
Three,
Two,
One.
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 for a 10 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.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Let's take a deep breath in and out.
Thank you so much for joining.
Love and peace.
Namaste.
