Hello and welcome to Everyday Breathwork for Everyday People.
My name is Julie.
Today we'll be doing what's known as Kapalabhati breathing or breath of fire.
This technique focuses on sharp,
Powerful exhales and passive inhales,
Breathing in and out through the nose.
We're going to do three sets of 30 breaths,
Being sure not to accentuate the movement at all,
Just letting your abdomen be a pump.
As your navel comes in towards your spine,
Air is naturally pushed out through your nose and passively drawn right back in on the inhale.
At the end of each set we'll hold on empty lungs for 10 seconds and on full lungs for 20 seconds with a break between sets.
We'll finish off with a few minutes of mindfulness meditation.
For this exercise,
I personally like to sit on my shins with my eyes closed.
You are more than welcome to keep your eyes open or soften your gaze,
Sit cross-legged or in a chair,
However you think you can most comfortably sit for about 10 minutes,
Just making sure that your spine is straight and upright and it's not recommended to do this while lying down.
As you're ready,
Finding a comfortable sitting position,
Go ahead and take a deep breath in through your nose and begin with your sharp,
Powerful exhales and passive inhales.
And on your final exhale,
Hold on empty lungs for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Release the belly,
Take a deep breath in through the nose and hold here for 20,
15,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale.
Breathe normally here for a few breaths.
And as you're ready,
We'll move into the second round,
Taking a deep breath in through the nose and beginning with your sharp,
Powerful exhales.
And on your final exhale,
Exhaling completely and holding for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
4,
3,
2,
1.
Releasing the belly and taking a deep breath in through the nose and holding your inhale for 20,
15,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Let go.
And getting ready for the third and final round,
Taking a deep breath in through your nose and going right into your third round.
Exhaling completely and holding for 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Release the belly.
Inhale.
Holding for 20.
15,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Letting go.
And returning to normal breathing,
And we'll stay here for a few minutes of mindfulness meditation.
Tuning into your breath,
And just noticing any effects of this breath work technique,
Dropping into your body here.
Just noticing any sensations or experiences of the body or of the mind.
Without judgment,
Just experiencing.
And if your thoughts wander,
Just taking note of that as an experience.
And then lovingly bringing your awareness to the experience of your breath.
And that will do.
Great job.
You can open your eyes and start making any movements.
And as you're ready,
Continuing your day.
Thank you so much for being here.
Feel free to come back to this breath work practice as many times as you like.
Have a great day.
