This session is part of the 21 Day Breathwork Challenge.
If this is the first time tuning in and you'd like to start at day one,
If you follow my profile Inge Wolsink,
You can find all the available previous sessions there.
You can also find all the other tracks in the playlist,
The 21 Day Breathwork Challenge.
Are you ready?
Let's begin.
Hi and welcome to this slow breathing practice that is focused on sound and singing and therefore on lengthening your exhales.
The first practice is called Brahmari pranayama or humming bee breath.
We will simply take a long and slow inhale and exhale keeping the lips closed making a humming sound like this.
In the second half,
We will close today's session with five rounds of om.
In terms of breathing,
The practice is very similar.
You inhale deeply and you exhale slowly,
This time using your mouth to create the sound of om,
Sounding like this.
With both of these,
I would like you to extend your exhales to the full length of your capacity and if you remember how to use them,
Use your bandhas,
Your supporting abdominal breathing muscles to assist the exhale and push all the air out.
You can take as much time as you need to completely exhale with sound.
I will sing with you but you can take your own pace.
When you are ready,
Let's begin.
Lengthen the spine by lifting from the sits bones.
Breathe in to the belly and ribs,
Expanding to the sides,
Front and back.
Really focus this practice on using the full range of your diaphragm to take in as much air as you can.
To lengthen the breath.
Relax your pelvic floor and belly when you inhale and visualize the parachute of the diaphragm expanding down and out.
Use your core and ribs to exhale slowly and in a controlled way.
Let's practice this for two rounds.
Inhale,
Make space for the diaphragm.
Exhale,
Use your supporting muscles to push all the air out slowly.
Inhale with space.
Exhale with core control.
Continue breathing like this.
If you are not wearing headphones,
Lift your hands up.
Spread your fingers wide and up.
Thumbs are pointing down.
Place your fingers on the upper back of the head and thumbs over the head.
Keep your hands over your ears,
Lightly closing them off so you can focus on the sound of your own voice.
If you are wearing headphones,
Just gently place your hands over your eyes to close off all light so you can focus on the sound within.
Keep your shoulders relaxed and your back,
Chest and ribs open to receive full breaths.
Take a deep inhale.
Inhale whenever you need.
Take your time and start the next round at the top of your exhale.
Maximize diaphragmatic movement.
Inhale and exhale.
Use core support to control the exhale and make it as long as possible.
Feel the waves of air moving in and out of you.
Relax and release your hands.
Relax your breathing.
Take a few regular breaths,
Doing nothing in particular.
If it feels good,
You can focus attention on your heartbeat and notice the natural rise and fall of its rhythm with your inhales and exhales.
Take a few deep breaths in and out as you breathe in and breathe out.
Take a few deep breaths in and out as you breathe in and breathe out.
Take a few deep breaths in and out as you breathe in and breathe out.
If you have made it this far,
You are doing great.
Last but not least,
Please do share your input,
Your thoughts,
Your experiences in the review section.
I would love to bring this course to a wider audience so more people can benefit from it and your review and rating of this course will really make a huge difference in the chances of other people finding this course when they need it.
So thank you for your input,
Thank you for sharing your experience with me and with others.
I am looking forward to our next session together where we go into how habits are formed and how with a few simple tweaks and turns you can make it easier for yourself to be consistent with your breathwork routine.
