Welcome everyone.
My name is Heather and I'm so glad you are here.
We're going to warm up the lungs and then we're going to move into the parasympathetic state using full yoga breath.
This is a wonderful technique that you can use throughout your whole life.
Enjoy.
I invite you to get comfortable lying with a couple of cushions behind your back long ways to prop yourself up so that your airways are nice and open.
I also invite you to either lie on the bed or a yoga mat on the floor.
You can bend your knees so the knees are pointing up to the ceiling and have your feet planted.
This helps to open the pelvic bowl as well for the lower part of the breath.
Okay so I invite you to get comfortable.
We're going to warm up the lungs and then we'll move into seven minutes of this breath called full yoga breath also known as three-part breathing.
Okay so once you're comfortable I invite you to place one hand on your belly and one hand on your chest or heart area.
Okay and just allow the breath to settle.
We're not going to use the mouth here,
Only the nose.
Okay so I gently invite you now just to take a nice natural breath in through the nose and a nice slow exhale out through the nose.
Great.
Okay now with the hand that's on the belly we're going to breathe into the belly and I want you to expand the belly.
Keep filling it up like you're blowing up a balloon,
Pushing it out and then as you exhale release the belly back.
Again we're going to just move the belly,
Breathe into the belly,
Expand it out.
Then as you exhale release the belly back.
Good.
Now we're going to move to the ribs.
I'd invite you to place both hands around the side of your ribcage and this is a width ways breath so it goes out to the sides.
Okay so when you're ready inhaling,
Expanding the ribcage only,
Isolating the breath and then as you exhale release back in towards the middle of the spine.
Again inhale,
Expand the ribcage,
Exhale and release the rib.
Okay now we move to the chest.
Again I invite you to place one hand back on your belly,
One on your chest.
Okay now inhale into the upper chest.
This is where you feel the clavicular bone,
Clavicle lifting and then as you exhale you should feel your chest only coming down.
Again into the chest,
Expanding the clavicular breath and then exhaling as you release.
Good.
Okay now we're going to put all that together and this is where our seven minutes start.
Okay so everybody just take a moment just to relax and let go,
Get yourself nice and comfortable and we begin.
So we take a nice deep breath in and then as you exhale just release out the nose.
Good.
Okay now we begin.
So breathing into the belly,
We're putting it all together.
Now keep the belly expanded.
We're going to breathe into the ribs and we're going to keep moving up into the chest.
The whole body is full with breath.
Now release from the top down in reverse.
So the chest comes down first,
The ribs draw in and the belly gently pulls back.
Excellent.
And we go again,
Breathing in belly,
Ribs,
Chest and then as you exhale,
Release chest,
Ribs.
Using the hands as your guide,
Breathing in belly.
Exhale,
Let the chest come down,
Ribs.
Exhale,
Chest,
Ribs.
And beautiful.
Breathing in,
Expand,
The ribs draw in and the belly pulls back.
Breathing in,
Belly and chest.
Chest.
Exhale,
Chest,
Release.
Ribs to the sides,
Chest.
Exhale,
Chest,
Ribs.
Exhale,
Chest,
Ribs.
Expand the chest,
Feel the fullness.
Exhale,
Release from the chest.
Exhale,
Chest,
Ribs and belly.
Feel the rhythm.
Ribs and chest.
Exhale,
Release from the top,
The middle and the belly.
Send the ribs out to the side with air,
All the way up to the chest.
Exhale,
Chest,
Ribs and belly.
And chest.
Exhale,
Chest,
Ribs.
Exhale,
Chest and belly.
Just allow everything now to settle.
You've been going for seven minutes.
Now,
Notice how you feel.
Not just in your body,
In your mind.
Oxygen throughout your bloodstream and body.
Fully in,
Zero cortisol in the blood as you,
Your body and mind.
