Breathwork To Boost Your Health And Energy

Okay,

Welcome to this breathwork session.

My name is Emil and I will be your guide.

We're gonna do five rounds of deep diaphragmatic breathing together.

And we're gonna alternate that with breath retentions,

Meaning that we're gonna hold the breath on the out breath for an increased amount of time for each round,

Starting at 1.

30,

Meaning one minute,

30 seconds,

Increase that to two minutes in the second round.

And the last three rounds,

We're gonna aim for two minutes and 30 seconds.

So the breathing method for you who is new to this is called double inhale,

Sigh of relief.

It's a great way to breathe if you wanna find stillness,

If you wanna strengthen the respiratory system,

And if you wanna regulate your nervous system.

We're gonna be doing this lying down.

So I would like for you to find a nice,

Comfortable position now,

Lying down on something soft.

It's good to perhaps support your knees with something,

Your pillow or something like that,

A bolster.

Would not recommend having anything underneath your neck since it can restrict the airflow.

So just make it as comfortable as you possibly can right now.

And before we start,

I just wanna mention that a few sensations might arise when we breathe like this since we're playing around with the biochemistry within the body.

We can feel tingling and cramping sensations.

We can feel lightheaded,

Feel ringing in the ears and feeling cold.

All of these effects are quite normal.

So try to just breathe through them and welcome everything that might arise within you.

See what's on the other side of these new sensations.

It's good also to know that if you're known to have cardiovascular issues or if you're prone to seizures and similar things,

Or if you're pregnant,

It might be good to take it a little bit easy.

Otherwise,

Just know that breathwork is a very safe practice.

We breathe up to 20,

000 times per day.

And so now we're just gonna breathe consciously for the next 20 to 30 minutes to strengthen us,

To become more in full awareness of how we're breathing and how it affects us and to hopefully find some beautiful stillness within.

So by now,

I hope you've found a really nice position.

Maybe you have a blanket near.

First of all,

We can just start by taking a deep inhale,

Holding for a moment on the top and we pull the plug.

Ah,

We allow ourselves now to just become guided by your own breath,

Letting go of anything you might have to do after this practice.

We're just gonna try to be fully aware of our breath.

So we'll start with a short connect to self exercise to land.

So first of all,

We tune in to our breath.

We just pay attention to how we are breathing right now.

We're not changing anything.

We're just observing.

How does it feel to breathe at this moment?

Where does the breath go as it enters our system?

And how does it feel as we expel the used up energy?

Once we've established that firm connection to the breath,

We continue to check in with our body.

How does it feel right now to have your body?

We're scanning it slowly,

Just giving it our full attention for a few moments,

Noticing any tension we might hold somewhere,

Any sensation.

We just notice and observe.

And we continue to our emotions.

What are we feeling right now?

No judging,

Just a sense of neutral curiosity.

And as we're now holding our emotional plane within our awareness,

We shift our attention towards the mind,

Our thought plane.

We observe and explore that plane.

What thoughts are circulating right now?

We try to notice them as they arrive.

We just let them pass without holding on to any of them.

Now we once again shift our awareness back to the breath,

Just riding that wave and breath constant cycle,

Being with us all of our lives.

We can now start to take control over the breath.

So we breathe a little bit deeper with each inhalation,

Relaxing the belly,

Allowing the belly to expand.

And once the belly is full,

We fill up the chest as well.

And then we open the mouth and we let go with a sigh of relief.

And as soon as the out-breath is fully out,

We take the next inhalation in through the nose,

If possible,

Filling up the belly.

When the belly's full,

We fill up the chest,

Opening the mouth and just let go.

And we find that nice steady pattern,

That rhythm where we always inhale or exhale for the next two minutes.

This first round can be considered as a warmup.

So we're doing it gently,

Softly here in the beginning,

Allowing the big breathing muscles to fully get into it.

Just continue to breathe deep and full for one more minute,

Trying to stay relaxed in the face,

Tensing up,

Allowing that air to fully come in and then letting go,

Releasing all the used up energies.

Another 30 seconds to go.

I will soon count down from three to zero.

From zero,

We exhale everything out.

So in three,

Two,

One,

We exhale everything out.

We empty the lungs completely.

Then we take a deep inhale.

And then we exhale again slowly.

And we stop where the breath naturally stops and we hold.

We find our focal point,

Perhaps in between the eyebrows.

We stay as relaxed as possible,

Using as little oxygen as we possibly can.

Going for one more minute.

If you feel a strong urge to breathe,

You take a deep inhale and you hold with filled lungs for at least 15 seconds.

Or you can try to just hold for a little bit longer,

Going for another 20 seconds,

10.

And if you're still holding,

You can take a deep breath in now,

Holding on the top.

Great job,

You can release now.

Just let the body breathe by itself for a few moments.

Gonna head into round number two.

Before we do that,

You might wanna set an intention for the rest of this session.

What would you like to invite into your life through the breath?

So when you feel ready,

We start again with a deep double inhalation.

Two minutes,

Finding that circular pattern.

Always breathe in or breathe out.

Relaxing the belly,

Filling it up completely.

When the belly's full,

We fill up the chest,

We open the mouth and just let go.

Great job.

Just continue to breathe.

Halfway there,

Filling up with new energy,

Letting go of the old.

30 more seconds.

Take a few extra deep breaths,

Letting go completely.

And in three,

Two,

One,

We empty the lungs completely.

We take a deep breath in,

We let go,

And we stop where the breath naturally stops.

And we hold,

Sinking deep into that inner stillness,

Focal point,

We're aiming for two minutes this round.

Great job,

We're halfway there.

Just holding for a little bit longer.

20 more seconds.

Keep holding.

10,

Now we take a deep breath in and hold,

And letting go.

Great job.

Going straight into the third round.

You can choose if you wanna stick with nose breathing on the in-breath,

Or if you wanna go a little bit more intense using the mouth,

It's up to you.

We're gonna head into the third round now.

Two minutes,

Deep diaphragmatic breathing,

Filling up the belly,

The chest,

Open the mouth and let it go,

Releasing.

Welcome all the sensations,

All the emotions,

All the resistance,

Just breathe with it,

Through it.

You're doing great.

One more minute to go,

Just keep breathing,

Deep and full,

Charging up,

Releasing all the old.

30 more seconds.

Take a few extra deep ones,

Releasing fully.

And in three,

Two,

One,

Exhaling everything out,

Taking a deep breath in,

Letting go,

Stopping where the breath naturally wants to stop,

And holding,

Retracting to that place of inner stillness.

We hold our breath with as little effort as possible,

Going a little deeper this time,

Two minutes,

30 seconds.

We have two minutes left.

Whenever you feel that strong urge to take a deep breath,

See if you can relax even more,

Relax into it,

Telling the body that it has all the oxygen it needs,

Going for one more minute,

You can do it.

30 more seconds,

Just 10 more seconds.

Now we take a deep,

Full breath in,

We hold with filled lungs,

Feeling all of that energy flow freely,

And letting go.

Great job.

Take a few recovery breaths before we head into the fourth round.

The fourth round,

I want you to just follow,

Follow the body's intuition,

Where it wants to take you,

Where the breath wants to take you.

As we head in now into the fourth round,

Two minutes,

Deep double inhalations,

Filling up the belly.

The belly's full,

We fill up the chest,

Opening the mouth and just let it go,

Straight into the next inhalation.

Just let all of that new fresh energy enter you,

Release the old to give space for the new,

Another minute to go.

Amazing work,

30 seconds.

Just give it what you got.

Last couple of breaths,

Three,

Two,

One,

Emptying completely,

Taking a deep breath in,

And letting go,

Stopping where the breath naturally wants to stop,

And hold.

Find your focal point,

Just relax into it.

One minute,

30 seconds to go.

Almost there,

Just keep holding.

30 more seconds,

You can do it.

And if you're still holding,

You take a deep breath in now,

Filling up,

Holding,

And letting go.

Great job,

Just have one more round in front of us.

Just feel into it,

Find your own speed,

Your own depth,

Your own intensity for this one.

Trust your body,

Trust your breath,

But also see if you can give a little more energy into it.

So we start now with the last round,

Two minutes,

Filling up the belly,

Filling up the chest,

Letting go.

Just one more minute,

See if you wanna go a little bit deeper,

Really charging up and releasing.

Almost there,

30 seconds to go.

The last couple of breaths,

And in three,

Two,

One,

Emptying completely,

Taking a full breath in,

Then exhaling,

Finding that natural zero point and holding there.

Holding for the last time,

Finding the focal point,

Stillness,

Halfway there.

See if you can sink even more into relaxation.

Last 30 seconds,

And if you're still holding,

Now is the time to take that deep breath in,

Holding with filled lungs.

And now I invite you to hold for as long as it feels good for you.

And when you let go,

You just let go of all control.

Let the experience just integrate fully.

Stay for a few minutes in this beautiful place until I guide you back.

Beautiful.

Before you wake the body up,

I invite you to just bring your awareness towards the heart and give yourself a large chunk of gratefulness for doing the work,

For being you.

I hope I see you again soon.

Until then,

Breathe and be strong and take care.