Hello and welcome to this breathwork flow.
Today we will be practicing three rounds of dynamic breathwork to energize the body,
Followed by a box breathing practice,
A simple yet powerful technique to ground yourself and cultivate deep relaxation.
The combination of the activating technique of dynamic breathwork,
Followed by the calming practice of box breathing,
Creates a powerful synergy to support the energization,
Integration,
And regulation of your nervous system.
Personally,
I always feel like my nervous system is smiling after a practice like this,
Beaming with positive energy and a sense of spaciousness.
If you're unfamiliar with dynamic breathwork,
Here is a brief overview.
It is an activating technique with six key health benefits.
It radically boosts the immune system,
Reduces inflammation,
Enhances athletic performance,
Helps managing stress and anxiety,
And increases longevity.
It also the mind and body for meditation.
Here's how it works.
We'll be taking 40 rapid controlled hyperventilated breaths in and out through the mouth.
These breaths sound like this.
Upon the 40th and final breath,
You'll exhale fully so your lungs are empty.
Then hold your breath at the bottom.
I'll guide you to hold your breath for around 40 seconds,
But in your personal practice you're welcome to extend this as feels comfortable.
After the hold,
You'll take a deep breath in through the nose,
Filling your lungs all the way up and holding at the top.
After a few seconds,
I'll cue you to take a few extra sips of air to expand your lungs further.
That sounds like this.
Then you'll hold your breath a little bit longer,
Finally exhaling fully with a sounding ohm to let all of the air out.
That completes one round.
After each round,
We'll take a deep calming breath in through the nose and let it out to relax and reset the body.
Once we've finished the dynamic breath work rounds,
We'll ease into box breathing.
This technique involves a five-second inhale,
A five-second hold,
A five-second exhale,
And another five-second hold and repeats.
All of the breathing for this practice is done through the nose.
This is a relaxing and regulating technique that activates the parasympathetic nervous system,
The part of our nervous system responsible for rest and digest and associated with safety.
Before we begin,
A quick note.
It is best to practice this sitting or lying down,
And if you're prone to fainting,
Always practice lying down and with soft cushions around you for safety's sake.
So go ahead and pause this track and get situated if you need to,
And then we will begin.
So now,
To begin,
Close your eyes and start to become aware of the sensations in your body,
And to bring yourself into this present moment.
On the count of three,
Let's all take a breath in through the nose together.
One,
Two,
Three.
Breathing in,
Feeling all the way up,
And letting go.
Relaxing and letting the air fall out.
Let's take another breath in through the nose,
Filling up,
Filling all the way up,
Pausing briefly at the top,
And letting go again.
Just letting the body relax as the air leaves your body,
And we'll take another breath in through the nose now.
Filling,
Filling all the way up,
And pausing briefly again at the top for a moment longer before you let go,
Release,
And allow the air to just drop out.
Feeling more relaxed and present in the moment here.
We'll begin our first round of 40 breaths in 5,
4,
3,
2,
1.
Begin.
That was 10 breaths.
Keep on going.
20.
You're doing great.
Just keep on breathing.
Now we're at 30 breaths,
10 more to go.
37,
38,
39,
And 40.
Last breath in all the way in,
And exhale,
Letting the air out.
Relaxing the body,
And holding.
Staying present with the music,
With any sounds around you you might be able to hear.
Present with the sensations in your body,
Listening to what is saying to you,
Without reacting,
And trusting in your ability to hold this breath.
You can do more than you think you can do.
Just keep on holding.
We're over halfway there.
Continue to hold that breath at the bottom.
Present,
Patient,
And waiting.
We'll take a breath in together in 5,
4,
3,
2,
1.
Breathing in through the nose,
Filling all the way up,
And again holding the breath at the top.
Staying present with the sensations in your body.
And we'll take a few sips of air in 5,
4,
3,
2,
1.
And letting it go with an ohm in 5,
4,
3,
2,
1.
Ohm.
Now taking another breath in through the nose to fill all the way up,
And let it go.
Relaxing the body,
Releasing any tension,
And dropping even more present into the moment.
That was one round.
Good job.
We'll start our second round in 5,
4,
3,
2,
1.
Begin.
Ten breaths.
Keep on breathing.
Twenty breaths.
You're halfway there for this round.
This is 30.
Ten more to go.
37,
38,
39,
And 40.
Filling all the way up,
And letting go.
Releasing tension,
Letting the air come out,
And holding your breath at the bottom here again.
Trusting your ability to hold.
Staying present to the sounds around you.
Feeling the weight of your body into the chair or the ground.
The sense of solidity and presence in your body.
Noticing the sensations created by your practice as you continue to hold and to trust and believe in yourself.
We'll take a breath in together in 5,
4,
3,
2,
1.
Breathing in through the nose,
Filling all the way up,
And holding at the top.
And a couple sips of air in 5,
4,
3,
2,
1.
Filling up even a little more here.
And we'll omit out together in 5,
4,
3,
2,
1.
Taking a breath in through the nose,
Filling all the way up,
And letting it go.
Relaxing and releasing any tension with it.
That's two rounds.
By now you're starting to feel some tingles,
Some good sensations from the transformation happening.
Good job.
We've got one more round to go.
Starting our third and final round in 5,
4,
3,
2,
1.
Begin.
Good job.
That's 10 breaths.
Keep on going.
20 breaths.
This is 30.
You've got 10 more to go.
Almost there.
37,
38,
39,
And 40.
Filling all the way up.
Letting go.
Relaxing.
Releasing any tension.
And becoming present to the stillness in your body as you hold this exhale.
No air in your lungs.
Trusting in your body's ability to hold and to be here.
Feeling again the sensations in your body.
Staying present to the sounds around you.
Believing in your ability to hold.
We'll all take a breath in together in 5,
4,
3,
2,
1.
Filling all the way up.
Holding here now at the top.
And taking a couple sips of air in 5,
4,
3,
2,
1.
Holding again.
And 5,
4,
3,
2,
1.
And again,
Taking a breath in through the nose to fill all the way up.
And let it go.
Relaxing and easing into the moment.
And now,
Let's move right into our box breathing practice.
So taking a breath in for 5,
4,
3,
2,
1.
And hold.
2,
3,
4,
5.
Letting go.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing in now.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing out.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing in.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Letting go.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing in.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Letting go.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing in.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Letting go.
2,
3,
4,
5.
Breathing in.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Letting go.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Breathing in.
2,
3,
4,
5.
And holding.
2,
3,
4,
5.
Now let it all out.
Exhaling the air out of your lungs.
Letting any tension go with it.
And allowing your breath to simply return to its natural rhythm.
Taking a moment to feel your body.
To feel any shifts that have taken place.
And to honor yourself for taking this time to nurture your nervous system and your energy.
To be present with yourself and to practice.
Thank you for joining me today in this breathwork flow.
I hope it has served you.
Many blessings.
I'll see you in the next one.
And Namaste.
