A warm welcome to this morning breathwork with movement.
I'm Emil and I will be guiding you through each and every step.
This is your time to gently wake up your body,
Clear your mind and connect a little bit with your breath.
So find a comfortable seated position right now.
Close your eyes for a moment.
And take a deep breath in through the nose,
And sigh it out through the mouth.
Once more inhale deeply in through the nose,
And exhale with a gentle release through the mouth.
Arrive here.
Leave everything else outside of this moment.
We're going to begin with a spinal awakening.
So this is to wake the spine up.
I recommend you're being seated.
And if you are,
You place your hands on your knees.
If you prefer,
You can come onto all fours as well.
And on your inhale through the nose,
You arch the spine,
Open the chest and lift the heart.
You can even lift your chin so your gaze looks upwards towards the sky.
Really full inhalation and on your exhale,
You round the back,
Tuck the chin slightly in,
Belly towards the spine.
It's almost like a cat-cow in a seated position.
Continue with this breath on your own rhythm.
On the inhale,
Lengthen and open.
On the exhale,
Round and release.
Beautiful.
Let's do a few side stretches as well.
So first come to neutral.
And as you now inhale through the nose,
You reach your right arm overhead.
And as you exhale,
You lean gently to the left.
And as you inhale,
You come back to center.
Switch sides.
Inhale,
Left arm up overhead.
And exhale,
Lean right.
Inhale,
Come back to center.
One more.
You inhale,
Reach your right arm overhead.
Breathing into that right side of the lungs.
And exhale,
Lean gently to the left.
Inhale,
Come back to center.
Switch sides.
You inhale,
Left arm goes up overhead.
And exhale,
Lean right.
Inhale,
Come back to center.
And we're going to do a few twists.
So on the inhale,
You grow tall,
Lengthening the spine.
And on the exhale,
You twist gently first to the right,
Hand resting on your knee or thigh.
Really feeling that twist.
Inhale,
Come back to center.
And exhale again,
And twist to the left this time.
Inhale,
Back to center.
And you inhale again.
And you grow tall,
Lengthening the spine.
And exhale,
Twist gently to the right.
Inhale,
Come back to center.
And exhale,
Twist to the left.
Inhale,
Come back to center.
And relax for a moment.
And let's open the space for deeper breathing.
Roll your shoulders back,
Slow and spacious.
Let the chest open.
Now interlace your fingers behind your back.
Press the knuckles down towards the floor.
Open the heart forward.
And take one deep inhale here.
And sigh it out through the mouth.
Let's do one more.
Inhale deeply.
And sigh it out.
You can release the arms and the hands.
And place your fingertips now on your chest and ribs.
And you can begin to gently tap or rub across the chest and the ribs,
And the upper back even.
Waking up the lungs and the rib cage.
And bring awareness now to how it feels with your ribcage as it expands.
On your inhalation.
And how it softens,
Melts as you exhale.
So really feel into your ribcage.
Hold somewhere or move your fingers around.
Really feel that ribcage expansion.
And then the softening,
The contraction as you exhale.
Stay present with this flow for a couple of more breaths.
And really connect with your breath here.
We're now going to move into a few rounds of energizing breath work.
We're going to do this through the nose on the inhale.
And through the mouth on the exhale.
So steady and rhythmic,
Like waves.
Inhale.
And exhale.
Inhale.
And exhale.
So we'll do about 30 breaths together.
I will count softly.
So we can begin by exhaling fully.
And then take a breath in through the nose.
And then release.
That's one.
And the second.
And the third.
Keep on breathing.
Number four.
Inhale.
And number five.
Six.
Seven.
Eight.
Nine.
Ten.
Eleven.
Twelve.
Thirteen.
Inhale.
Exhale.
Fourteen.
Fifteen.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
Twenty.
Twenty-one.
Twenty-two.
Twenty-three.
Twenty-four.
Twenty-five.
Twenty-six.
Twenty-seven.
Twenty-eight.
Twenty-nine.
And the last one.
Take a deep breath in.
And exhale all the way out fully,
Out through the mouth.
Hold the breath.
Soft and relaxed.
Just notice the stillness.
Hold the breath for a moment.
As soon as you need to,
You can just take a deep inhale.
After you've taken that inhalation,
You hold for a moment and release.
But you can keep holding your breath down here for a little while longer if you want.
And if you're still holding the breath,
You can inhale.
And hold the breath for a moment now with filled lungs.
And release.
We're going to do a second round of that breath.
Just like that.
Going to 20 this time.
So you inhale through the nose and out through the mouth.
Beginning now.
The first.
And the second.
And the third.
And the fourth.
And the fifth.
And number six.
And seven.
And eight.
Nine.
Ten.
Eleven.
Twelve.
Thirteen.
Fourteen.
Fifteen.
Sixteen.
Seventeen.
Eighteen.
Nineteen.
And next one.
Take a deep breath in.
Exhale fully.
Hold the breath out.
Soft and relaxed.
Notice the stillness.
When you need to,
Take a deep inhale and hold for a moment before you release.
And let's together now.
If you're still holding the breath,
Take a deep inhale.
Hold for just a moment.
And letting it out.
Now let the breath just return to its natural rhythm.
Notice the so-called afterglow.
The tingling in the body.
The lightness.
The clarity.
The openness.
You can whisper to yourself.
I'm connected.
I'm alive.
I'm ready.
Let these words settle deep into your being.
Bring your palms together at your heart.
Set one clear intention for this state.
It could be a word or a quality or a way of being.
Inhale deeply into that intention.
And just exhale.
Carry this energy.
With you into your day.
And thank you,
My friend,
For sharing this morning practice with me.
And may your day unfold with energy,
Joy,
Love,
And clarity.
See you next time.
