Welcome to this gently activating breath work.
Perfect for the morning to start your day.
We'll be using the two-part breath through the mouth into the belly and then the chest and releasing fully through the mouth.
We'll do this for 30 breaths and on the last breath we'll exhale out with an ah.
We'll hold the breath out at the bottom for a minute and then we'll breathe in strongly through the nose.
We'll then hold the breath at the top for a minute and release the breath.
Take a few recovery breaths and begin the process again.
We'll do this for three rounds.
So go ahead and find a comfortable place on the ground to lay down.
No pillow behind the head.
Bend the knees and place the soles of the feet on the ground.
Take your time to get settled.
Make sure you're nice and calm and relaxed before you begin.
You can do this by taking one deep inhale,
Pausing at the top and releasing fully and beginning to watch your breath.
Letting everything settle.
We're going to begin to breathe in three,
Two,
One.
Halfway,
You're doing great.
Four more breaths.
Get ready to release the sound.
Holding the breath at the bottom.
Resting into centered stillness.
Keep going.
You can hold for longer than you think.
We're going to breathe in in three,
Two,
One.
Gently releasing that breath.
And just let your breath come back to normal.
That was really great.
We're going to do two more rounds.
Getting ready.
Breathing in in three,
Two,
One.
Halfway,
You're doing great.
Four more breaths.
Get ready.
Letting yourself enjoy the expansion through your chest.
Relaxing through the belly.
Relaxing through the forehead.
Sip some extra air in.
Releasing the breath and letting the breath just come back to normal.
Taking time to notice the effect on the body.
Last round.
We're going to begin in three,
Two,
One.
Resisting that first urge to breathe and know that it's just a warning.
You can hold.
Breathing in strongly through the nose in three,
Two,
One.
Holding the breath.
Feeling the expansion through the chest.
Keep holding.
You've got this.
Releasing the breath with a sigh and letting yourself drop into open awareness.
Dropping deeper and deeper into the sensations in your body.
There's nothing to do but rest.
And enjoy the benefits of this deeply nourishing practice.
Notice how your breath is now.
And let yourself deepen into sensation.
Be in no hurry and send yourself gratitude for showing up and practicing.
