Dynamic Breathwork

Hello,

And welcome to day two of Insight Timer's breath work challenge.

Time for a deep breath.

Inhale deeply and let out a soothing sigh.

Let's dive into today's session.

Hello I'm Stuart Zanderman,

Founder of BreathPod and author of Breathe In Breathe Out.

And today I'm going to guide you through a powerful breath work practice that will help you become mentally clear,

Emotionally balanced and vibrationally in tune.

Today's practice will be dynamic but relaxed.

And as you breathe,

You're going to shift the chemistry of your body.

So you might feel some changes,

Some tingling,

Some buzzing.

Remember if it's too much at any stage,

Take a break.

Listen to your body.

And if you're pregnant,

Just avoid this practice altogether.

If you're staying with me,

Get into a comfortable seated position,

Spine straight.

Now close down your eyes to bring your attention inwards.

And just notice how you feel today.

How does your body feel?

How does your mind feel?

And notice how your breath is flowing.

And together let's take a nice deep gentle breath in.

Through your nose,

Feel your belly rise.

Good,

Pause at the top.

And slow breath out through your mouth,

Relax your shoulders,

Your face,

Your jaw.

Good.

And again.

Breathe in,

Belly rise.

Pause at the top.

And slow breath out through your mouth,

Relax your shoulders even more.

Letting go of any tension.

Good.

I'd like you to drop your awareness now from your head to feeling your heart beating in your chest.

As you feel your heart beat,

Feel the pulse it sends throughout your body.

I just want you to ask yourself,

What would make today great?

Maybe a feeling you wish to have,

A person you'd love to see.

What would make today great?

From here,

We're going to pick up the pace of our breathing.

And we're going to go into what we call an infinity breath practice.

So active in breath through your nose and a passive out breath through your nose.

And then we breathe continuously without any pauses between our in breath and out breath.

So it's dynamic,

But relaxed.

We're doing as we breathe in and then just being as we breathe out.

Are you ready?

Let's go.

In and out.

In and out.

In and out.

In and out.

In and out.

Out and in,

Back and forth I breathe in and out.

Good.

In and out.

In and out.

In and out.

In and out.

In and out.

In and out.

In and out.

Open,

And expand.

Relax,

And let go.

Keep it going.

Keep it flowing.

Keep that breath moving.

Pull in your 4x.

That breath moving in and out in and out just surrender and let go on your out breath in and out good in release in release release in and out you might start to feel some tingling and buzzing and that's okay just keep your breath flowing don't force it don't control it let go of any tension in release let your breath be dynamic but relaxed in and out it's safe to open your breath it's safe to open your heart and if emotions start to stir just let them flow and let them go keep it going in and out in and out it's safe to let go it's safe to surrender keep it going you've got it good we're almost there so three more in and out in and out last one in and out good okay so let's take a nice deep breath in in belly rise midsection rise right up to your chest that full expansion and as you breathe out i want you to make a humming sound and just shake your body shake your hands your legs letting go of any tension as you hum you may even wish to drum your hands on your knees good deep breath in belly rise midsection rise right up to your chest full breath full expansion and hum it out drumming your hands shaking your hands good one last one then we're going to go back to our infinity breath breathe in belly mid chest full expansion hum it out hum shake your legs shake it out back to our infinity breath in and out in and out nice in and out belly rise belly full full expansion and hum it out keep it going you might feel a lot of energy throughout your body now let it build up let it flow this is you just changing the chemistry of your body letting go of any tension letting go of any strain now moving forward with ease with joy as you shift your energy and change your frequency so keep it going keep it going in and out in and out you've got an in and out in and out in release in and out good keep that flowing breathing without any pauses just keeping that continuous flow of breath hum it's safe to let go it's safe to let go of the past it's safe to release anything that's holding you back creating space in your body in your breath hum we're almost there keeping with it keep breathing hum okay let's go for three more in and out in and out last one in and out let's take a full deep breath in belly mid chest full expansion hold it there now we're gonna hum it out again hum it out shake your body drum your hands hum shake it out good deep breath in belly mid chest right to top full breath in hold it there and hum it out drumming your hands and your knees last one deep breath in belly mid chest full expansion hold your breath there and hum it out good deep breath in belly mid chest hold and pause there hum and this time slow breath out through your mouth let your shoulders drop your face relax behind your eyes relax just sinking into your body now noticing how your body feels notice how your mind feels and just sitting in stillness hum and now dropping your awareness from your head into your heart feeling your heartbeat feeling the strength of your heart feeling the pulse that sends throughout your body and just thanking your heart for being thank you heart for being thank you your breath for breathing and as you feel into your heart I'm going to say some words and I just want you to repeat them silently in your mind and feel them in your body I am confident I am strong I am proud I am unique I am whole I am grateful I am free I am peaceful I am empowered I am enough I am supported I am inspired and now I'd like you to think of somebody that you're truly grateful for and as you think of this special person all those amazing moments that you've shared that love that connection that bond I'd like you to place this person on your heart really feel them there as your heart beats and take this moment just to say thank you thank you to that person thank you for being there good let's take a nice deep breath in through our nose belly rise pause at the top and we're going to send this person this breath as we breathe out good so just thanking yourself again for dedicating the time for your breath practice and when you're ready you can slowly start coming back into your space wiggling your toes your fingers listen your neck you roll your shoulders and when you're ready you can open your eyes so thank you so much for joining me I'm Stuart Sandeman and I wish you a wonderful day