Miss Tumo breathing practice.
It's a very powerful and transformative.
Breathing session.
What we're going to be doing is a powerful inhalation through the nose.
Filling up the whole torso.
You want to feel it filling up from the bottom up as well as expanding sideways.
And just a quick exhalation.
So what we're going to be doing is a full inhale through the nose.
And just through the mouth.
Just like blowing it out very quickly through the mouth.
Powerful in,
Full,
In a very quick.
Exhalation through the mouth.
So it'll be like this.
That will last us about 90 seconds.
At the end of that,
We're going to take three physiological sighs.
An inhale through the nose.
Short exhale through the mouth.
Side through the mouth the physiological side we do three of those after the third we're going to hold the breath at the bottom of the exhale First round,
90 seconds.
The second round,
We're going to increase the hold,
15.
And then after the third round I'll be a full two minute breath hold at the bottom of the exhale.
After we've held the breath at the bottom of the exhale,
Gonna breathe in.
And then at the top of the end,
Just hold for about 10 seconds.
Breathe out slow,
And we'll start our second round.
We're going to do three rounds of this.
During the breath holds,
I'm going to lead you through a very kind of simple body sensing feeling where you bring awareness to different parts of your body as we hold the breath.
This is an amazing practice.
Let's relax.
Let's enjoy.
So remember,
On this two more breathing,
Powerful inhale.
Filling up the whole torso like a cylinder.
Bottom up.
Into out.
And just letting go with the exhale.
Letting go through the mouth.
Okay,
So let's start it up.
Just take some relaxing breaths,
Just connecting to the breath.
Connect into the body.
Connecting to the breath.
Take one more relaxing breath.
Let it go on this exhale.
And then remember full,
Powerful inhales and just short,
Simple letting goes on the exhale and begin.
Just keep a pace that works for you.
Five more.
Commence three physiological sighs,
Breathing in.
A bit more through the mouth.
In long exhalation Letting go and again.
Thank you.
And last one.
Release release release relax exhale till there's nothing left to exhale we're going to hold at the bottom of the exhale Bring your awareness to the hips.
Sensing your buttocks and the groin.
Thighs and the hamstrings.
Feel into the knees.
Front of the lower legs the shin bones and the back of the lower legs the calf muscles Feeling into the heels.
Soles of the feet.
The arches of the feet.
All 10 toes Feeling both feet.
Coming back up,
Feeling the lower legs and the knees.
Thighs and the hamstrings back to the pelvic region.
Feeling the lower body on both sides,
Saturating the body with your awareness.
Paper towel absorbing liquid.
And take a deep inhale in.
And hold at the top of the inhale.
For five.
One and release.
And for the second round,
Once again,
Find a pace that works for your powerful inhale.
And just release on the exhale and begin.
Staying with it.
Find more.
In three physiological sides breathing in through the mouth.
And release with the sound of a sigh.
And again.
One last physiological sigh.
Empty out till there's nothing left to breathe out and holding at the bottom of the exhale Bring your awareness to the shoulders.
The upper arms.
Biceps and triceps.
The elbows.
Feel into your forearms.
And the wrists.
Palms of your hands and the back of the hand.
Thumbs.
The index fingers,
The middle finger.
Bring fingers and fingers.
The palms of the hands and the wrists.
Feeling the forearms.
The elbow.
For arms.
Bring your attention back to the shoulders Make sure the shoulders are down,
Relaxed.
And the front of the shoulders and the top of the shoulders.
Back of the shoulder.
Feeling both arms at once.
With all body sensations.
Bring your tension to the right side.
The right arm and the right leg.
Bring your attention to the left arm and left leg.
Now breathing in.
Hold at the top of the inhale.
Five.
Three,
One and relax.
Third and final round,
Feel free to.
.
.
Be a little stronger,
A little more powerful,
A little faster,
Or go to same pace.
Whatever feels right for you.
Really strong powerful inhales just release on the exhales and let's begin If you're comfortable pick up the pace.
Five,
Four,
Three,
Two.
One and three physiological sighs,
Breathing in.
In a bit more.
And release.
And another.
And let it go.
And the last one.
Man.
Empty out,
Exhale,
Exhale until there's nothing left to breathe out.
And just be in your body.
This relaxed feeling at the bottom of the exhale.
Bringing your attention to the crown of the head,
Top of the skull.
As if you're underneath a warm shower or slow motion waterfall.
Slowly sensing the body.
Top down,
I'm relaxed.
Top of the head,
The forehead.
Relaxing through the eyes.
Cheeks and the ears back of the head the jaw.
Throw it in there.
Shoulders.
Relaxing through the upper back and chest.
The ribs,
The solar plexus,
The mid-back.
Feeling in,
Relaxing through the lower back.
In the abdomen.
Now bringing your attention to the whole body.
Saturating the body with awareness.
Luminous quality.
Empty yet energized Just being.
.
.
And taking a deep breath in.
And hold for five.
For one and just let go.
And return to a nice normal relaxed breathing pattern.
And let go of any technique.
Moving from doing.
Let your awareness be open.
With any and all sensations.
Any and all feelings.
Let the mind just be open.
It might go to the body or the breath.
Open to any sounds.
Possibly thoughts.
No need to control.
Be open.
I'm gonna do it one last minute.
The state of open awareness.
And as you come out of the practice,
Bring some movement to the fingers and the toes.
Take this.
Calm yet aware and energized state with you for the rest of the day.
Thanks for joining.
