Hello,
I'm Stuart Sandman,
And this is your 15-minute morning breathwork session.
A simple but powerful way to wake up your body,
Focus your mind,
And start the day feeling calm,
Clear,
And energized.
So take a moment to settle in.
Close your eyes to bring your attention inwards.
Drop your shoulders,
Let them relax.
Unclench your jaw,
Let go of any tension in your body.
Good.
Today is a new day,
Full of possibility.
So let's anchor our energy with three grounding breaths.
So take a nice,
Deep breath in through your nose,
Feeling your breath go all the way down to the base of your spine,
And opening from there to the base of your spine,
Your pubic bone,
Your hips,
Your belly button,
Side ribs,
Midsection,
Then up into your chest.
Good,
And slow breath out.
Soften your shoulders,
Relax your whole body,
And let go of any stress,
Any worries,
Any anxiety.
Good.
Let's do two more like that.
So breathe in,
Solid foundation,
All the way down,
Base of your spine,
And open from there,
Pubic bone,
Hips,
Belly button,
Side ribs,
Midsection,
All the way up into your chest.
And breathe out,
Relax,
Let go,
Relax your body,
Relax your mind,
Letting go of any tension.
Good,
One last one like that.
Breathe in,
All the way down,
And then open up the sections of your breath,
And slow breath out,
Releasing anything you don't need to carry into today,
Fully grounded,
Ready for today.
Let your breath come back to a natural rhythm,
And notice how you feel,
Physically,
Mentally,
Emotionally.
Let's take a moment to set an intention for today.
So drop into the awareness of your heart,
Feel it beat in your chest,
And ask your heart,
What do I need today?
Give your mind a rest,
Ask your heart,
What do you need today?
Let it give you a word,
Maybe it's focus,
Maybe it's ease,
Maybe it's flow.
Ask your heart,
What do you need today?
Whatever word comes to you,
Just hold it gently in your awareness.
And now let's breathe in again,
All the way down,
Anchoring your intention,
Grounding your energy,
And expand from there,
Belly,
The mid,
All the way up into your chest.
Then hold your breath for a moment on that in-breath,
And slow breath out,
Let any tension just melt away on the out-breath.
Good,
And now let's get some gentle movement in your body and spine.
Just intuitively moving whatever feels good for you,
Just opening up,
Maybe taking some twists,
And some flexions of the spine,
And rolling the spine,
Just awakening your body nice and gently,
And breathing as you move,
Whichever way your body wants to move right now.
Nice,
And coming back to centre,
We're going to do a push to the sky exercise,
To open your breath even more.
So this time,
As you breathe in,
Circle both arms up in front of you,
Now both hands to the sky,
Palms facing up,
And push your palms like you're pressing the sky away,
And feel the stretch here,
Across the mid-section,
Feel your whole body and spine lengthen.
Good,
And breathe out,
Circle your arms back down.
Let's go again,
So push the sky,
Circle your hands up in front of you,
Overhead,
Palms face the sky,
And push,
Push the sky away,
Stretch that mid-section,
And slow breath out as you circle your arms back down.
Let's go for one more,
Breathing in,
Circle your arms up,
Push the sky,
Stretch,
Oh feels good,
And breathe out,
Arms down.
Now just give your body a bit of a shake off,
So shake out your arms,
Shake your arms,
Just loosening off,
Take a deep breath in here as you shake,
And breathe out through your mouth,
Good,
Keep shaking,
One more breath,
And breathe out,
Good,
Let your arms settle.
We're going to move into a rhythmic breathing pattern now to activate your energy this morning.
So breathing in through your nose,
Take a half breath into your belly,
Then a half breath into your chest,
And then breathe out through your nose,
So belly,
Chest,
Exhale,
So belly,
Chest,
Exhale.
You've got it,
Okay,
So we're going to keep with that rhythm and we're going to breathe that way for a minute,
Are we ready?
Let's go,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale.
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale.
Good,
You've got it,
Keep it going,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale.
You've got it,
Keeping that rhythm,
Activating your energy,
Keep it flowing,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Belly,
Chest,
Exhale,
Chest,
Exhale.
Last little bit,
Four more.
Last one,
Good,
Recovery breath in,
And slow release through your mouth,
Let your shoulders relax,
Your face,
Your jaw,
Let everything be heavy.
Good,
Now that we've activated your energy,
We're going to balance your body and mind now with a box breathing pyramid.
So we're going to start with a four count,
So in for four,
Hold for four,
Out for four,
Hold for four,
And then move up on the second round to in for five,
Hold for five,
Out for five,
Hold for five,
All the way up to an eight count and back the way down.
This is great to balance your nervous system and focus on your breathing.
Focus your mind,
Perfect for whatever you've got in store today.
So relax your shoulders,
Your face,
Your jaw,
Spine straight.
This is all in and out through your nose.
So let's go,
Breathe in,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Out,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
Good,
In,
Feel your belly rise,
Five,
Hold,
Two,
Three,
Four,
Five,
And hold,
Two,
Three,
Four,
Five,
Good,
Breathe in for six,
Feel your belly rise,
Hold for six,
Just keep calm and still,
Five,
Six,
And out for six,
Relax your body,
Relax your mind,
And hold for six,
Be really calm and gentle in these holds,
Good,
In for seven,
Hold for seven,
Out for seven,
Hold for seven,
In for eight,
This is the top of our pyramid,
Hold for eight,
Good,
Out for eight,
You've got it,
Relax your body,
Relax your mind,
Good,
Back down,
Breathe in for seven,
Hold for seven,
Out for seven,
Hold for seven,
Good,
In for six,
Hold for six,
Out for six,
Out for six,
Almost there,
In for five,
Hold for five,
Last one,
In for four,
Hold for four,
Good,
Now let your breath just settle here,
Notice how your mind feels,
And then this balance states,
Drop back from your head into your heart,
Feel your heartbeat,
And as you feel your heartbeat,
Repeat the following affirmations,
Don't just say the words,
Feel them in your body,
I am whole,
Today I choose joy,
Today I choose confidence,
I am patience,
I trust the flow,
And now just say whatever words come to mind today,
The words that align you with the version of you you want to show up as,
Remember don't just say them,
Feel them as your heart beats,
As your heart beats,
Believe them and become them for your day ahead,
Good,
And let's take a deep breath in,
Slow breath out through your mouth,
Staying in the awareness of your heart,
And I'd like you to think about something in your life that you're grateful for today,
Anything at all,
What are you grateful for today?
Thinking of all the good things that you're grateful for and placing them on your heart and feeling them here this morning,
Good,
And let's take another breath in,
Into your nose,
Belly rise,
Bring a soft smile to your face and breathe out,
Letting go,
So wiggle your toes,
Have a stretch,
Roll your shoulders,
And when you're ready,
You can open your eyes.
Thank you for breathing with me,
I'm Stuart Sanderman,
Have the best day and practice this exercise every day for the next week and see how you feel,
And of course follow me here on Inside Timer for more breathwork sessions.
