Hi and welcome to this breathwork session.
My name is Dino and I will be your breath guide for the coming 15 minutes.
This session is created with the inspiration from our oceans and my intention is to help you to sleep better.
We will soon start our breathing practice but before we do that I will just introduce the technique to you.
We will breathe in 3 rounds and each round lasts for 3 minutes.
In the first round we are breathing in through our nose for 4 seconds and breathing out through our mouth for 6 seconds.
Here we will activate our exhales calming effect and starting to regulate our nervous system.
And when letting go through your mouth you can also let go of tension both mentally and physically.
Then we go to our second round.
We will breathe in and out through our nose as slow as possible.
Making the inhales and exhales as slow as possible almost invisible.
Then we will move on to round 3 where we will breathe to the sound of the bells.
Breathing in for 5.
5 seconds and breathing out for 5.
5 seconds.
So just start by landing where you are at this moment.
Making yourself really comfortable where you are.
Preferably lying down on a soft surface.
And maybe having a blanket close at hand and something to cover your eyes with.
And then just start by arriving here and letting go of everything that has been until this moment.
And also let go of everything that will come after this session.
And start by just landing here and start by scanning your body.
From your toes all the way up to the top of your head.
Notice if there are any areas with tension or maybe light and easiness.
If you feel any areas with tension you can just take one or two deep breaths in through your nose.
And out through your mouth.
And trying to direct that breath to those areas where you need it.
Delivering the oxygen to those muscles and tissues in your body.
Scanning all your body parts.
From toe to the top of your head.
And continuously breathing in if you need it to those parts of your body.
Then we'll move on to our emotional space.
See what you are feeling.
And whatever is there it's okay.
Do not try to change it.
You can choose if you want to accept it.
But just let it be there and let it show up in its true colors.
And then I would like to invite you to also visit your mental space.
And just watch your thoughts.
Don't get stuck with them.
Just watch them.
And don't try to control them.
Watch them.
And just see them moving by as clouds in the sky.
Watching your thoughts from the ground.
And if you get stuck that's totally fine.
Then just go back to your breathing.
And watching your breath instead of focusing on that thought that gets you stuck in the moment.
So we are starting with our first round of breathing.
Breathing in through your nose for 4 seconds.
And exhaling through your mouth for 6 seconds.
And really focusing on exhaling through your mouth in a relaxed and passive way.
But still sighing it out with a sound.
And just keep on breathing like this for 3 minutes.
And at all times keeping your breaths connected.
Which means no pauses between the inhales and the exhales.
Always letting your breath flowing in for 4 seconds.
And out through your mouth for 6 seconds.
And just keep on going for a little longer here.
Inhaling for 4 seconds.
And exhaling through your mouth for 6 seconds.
And slowly taking your last few breaths in this round.
We are transitioning into our second round of breathing.
Where we are working to make our inhales and exhales through the nose as long as possible.
Extending the inhales and the exhales with every breath you take.
And making them almost invisible.
And focusing on making your inhales and exhales longer and longer.
More silent and almost invisible as we reach the end of those 3 minutes in a while.
And with your really slow and long inhales and exhales.
We are approaching our last and third round for this breathing session.
Moving into breathing in and out through your nose.
By listening to the bells.
The bells will be your guiding star.
And I encourage you to after a while find your own rhythm.
And try to breathe in before you hear the bell.
And exhale before you hear the next bell.
Your muscle memory remembers and your body will adapt.
Inhale.
Exhale.
Inhale.
And just keep following that rhythm.
And try to find your own rhythm.
So breathing in before you hear the bell.
And breathing out before you hear the bell again.
And now just gently rest where you are.
And let go of all the control of your breathing.
Thank you for joining this breathing session with me Dino from InBreathwork today.
And I hope to see you again.
