Welcome.
In this practice,
We'll be accessing a calm and euphoric state through rhythmic breathing and gentle full body activation.
Many describe it as peaceful,
Expansive,
Uplifting and deeply connected.
I'll guide you step by step so you can relax,
Surrender and let the breath take you home.
When we start to breathe together,
Each round will comprise of 12 breaths.
The first 11 breaths will be deep inhales through the nose,
Exhaling fully through the mouth.
On the 12th breath,
I'll ask you to take an even bigger inhale through the nose,
Then hold it.
And then we're going to gently activate whole body for eight seconds by squeezing the fists,
The core,
The arms,
The legs,
Squeezing the pelvic floor,
Looking up to our third eyes as we let the energy in the breath hold build.
I'll then ask you to release the squeeze and exhale with a soft sigh before letting the natural breath return.
This sequence will make up one round.
Before we begin our first round,
Let's experience the rhythm together.
Inhale through the nose,
Exhale through the mouth.
And again.
Inhaling to your belly,
Ribs,
Chest expanding,
Exhaling,
Letting tension melt away.
Then on the 12th breath,
A big inhale through the nose,
Holding and activating and then releasing with a sigh.
That's all you need to remember.
Your body will quickly learn.
And until then,
Just follow my voice.
Before you begin,
Let's just cover what to expect.
This breath technique is powerful and you may feel warmth or tingling,
Lightheadedness or emotional release.
These are natural responses to breath and energy moving.
If you're new to breath work,
I'd recommend doing this practice lying down.
If seated,
Just ensure the space around you is soft and safe.
If you're pregnant,
Have epilepsy or a serious heart condition,
Please practice gently or simply follow along doing a balanced inhaling to a count of four,
Exhaling to a count of four.
Okay,
Just take some time now to get comfortable.
Let the ground support you.
Then allow the natural breath to return and observe it.
I invite you now to join me in taking a deep breath in through the nose and out through the mouth with a sigh.
Beautiful.
Now just let yourself settle before we start our first round.
Okay,
We're going to begin in three,
Two,
One,
Inhale.
In through the nose,
Hold,
Squeeze the body.
Eyes lifting to the third eye,
The gap between your eyebrows.
Now release the squeeze and release the breath with a soft sigh.
Just let the gentle breath return.
Round two.
Let's begin in three,
Two,
One,
Inhale.
Let the breath carry you.
Mind quietening.
Body awakening.
Three.
Last breath.
Inhale through the nose and hold.
Squeeze.
Feel the energy gathering inward and release with a sigh.
Relax.
Soften.
Round three.
We'll begin in three,
Two,
One,
Inhale.
Warmth rising.
Calm expanding.
You're doing beautifully.
Three,
Two,
Final inhale.
Big inhale through the nose.
Hold,
Squeeze,
Activate and release with a sigh.
Soften completely.
Final round.
Let's begin in three,
Two,
One,
Inhale.
Let your breath find its flow.
Mind opening.
Body at ease.
Three,
Two,
Final inhale.
Big breath in.
Hold,
Squeeze,
Awaken and release.
Let everything melt.
Feel as your gentle breath returns.
Sense and notice.
Notice everything.
Perhaps a tingling through the fingers.
A spaciousness through the mind.
Or simply a quiet calm washing over you.
Allow your breath to settle naturally.
Letting your body integrate slowly.
You created this with breath alone.
May your breath be the bridge between the world within and the life that you live.
Namaste.
