Welcome,
Welcome to breath work for expanding our capacity.
We're going to do a three part breathing sequence today.
It's going to be an activating and clearing sequence.
It's going to be rapid inhales and exhales to clear anything that's on the surface,
The stress,
Tension,
Overwhelm,
Irritability,
Frustration,
Pressure,
Anything that's lingering in the body from the last hour,
The last day or the last week.
We're going to hold at the top and at the bottom and we're going to connect to a deep level of presence and spaciousness in our nervous system.
And then we're going to shift into a regulating breath where we lengthen the exhale and we allow our nervous system to decompress and to build trust with us that when we take it into a heightened state,
An activated state and we we stretch it that we we hold it gently and we come back down with safety and with presence.
Today's practice is about building capacity in the nervous system.
And why do we want capacity capacity gives us an opportunity to be more present with our children and with our families more patient and compassionate with those around us,
Whether that's as a father,
As a partner,
As a colleague,
As a friend,
As a business owner,
Whatever it might be.
Having capacity in our nervous system is what gives us the opportunity to show up how we want to.
It's our ability to adapt,
To change,
It's our ability to,
To just be present with everything that's coming up,
Whether that's holding the full emotional spectrum that wants to be seen and heard and felt.
Or it's making the strong and challenging decision with confidence and assertiveness and being decisive.
Whatever that looks like for you,
This capacity translates in so many ways,
Specifically to bettering our relationships.
And so I want to invite you now to close down the outer eyes as you get comfortable in a seated or lying position.
Placing one hand over the stomach and one hand over the chest,
We're going to begin to breathe in a circular pattern.
This first sequence,
This clearing sequence is going to be all through the mouth.
So inhaling into the belly,
Up into the chest,
And dropping the exhale without any effort.
It's a passive,
Reflexive drop.
We're not forcing it.
We're not elongating it,
We're just letting it fall from our,
From our body.
And so this is going to be without pause at the top or bottom,
It's just going to be inhale,
Filling the belly,
Filling the chest,
Getting a full deep expansive inhale.
More important than the speed at which we're breathing is going to be the depth of the inhale.
So breathing into the belly,
Up into the chest,
And dropping the exhale,
Letting it fall.
Take a few of these breaths in your own pace and your own timing and just connect to the breath.
That's what we're here to do.
Breathe right now,
You know,
Trust that,
That this is the process that will unlock what needs to be unlocked,
Uncover what needs to be uncovered,
And gift you what needs to be gifted.
And so as you're in this process of just finding this rhythm,
Belly,
Chest,
Drop,
Belly,
Chest,
Drop,
Begin to bring your awareness into your body.
I want you to check in with two words.
How are you feeling as you show up to today's practice?
Check in with yourself,
This is a great opportunity to actually see how you're doing.
When you're checking in on everyone else on the family,
On the friends on the co workers.
This is your chance to extend that same level of care to yourself.
How are you feeling?
As you show up here today,
Find two words that best describe your current state.
And none of them are right or wrong.
There can be tiredness,
Lethargy,
Sadness,
Grief,
Pain,
Hurt,
Heartache,
There could also be joy,
Bliss,
Peace,
Enthusiasm,
Excitement,
Just connected to.
And when you have those two in your awareness,
Allow them to drop and just notice that that's how you're feeling showing up.
What I want you to do next is I'm inviting you to choose an intention for today's session.
One word,
A one word intention for what it is you want to receive from this practice,
What it is you want to be left with.
What it is that will open up for you as a result of choosing to be here today and breathe.
Intention is so important.
It sets the tone and the energy behind each and every motion that we take.
It also gives something bigger than us something to aim at simultaneously.
So when we're breathing for more clarity,
For more peace,
More passion,
More confidence,
Trust,
Ease,
Softness,
That all of the components that we can't control will be taken care of by something bigger than us.
And so picking this one word and connecting to it.
My intention for today's practice is why I'm showing up here today and breathe when everyone else is off doing their thing.
And so now,
Letting that intention fall to the wayside,
Trusting your subconscious is holding on to that gently for you.
Beginning to reconnect to this breath pattern breathing into the belly,
Up into the chest and dropping the exhale.
We're gonna move into this clearing sequence in 10 seconds here,
Inviting you to really use the exhale as an audible chance to sound and clear and move any of this energy that's on the surface.
And so here we go together,
Exhaling out completely and beginning in 321 inhale in belly,
Chest drop in belly,
Chest drop in belly,
Chest drop,
Inhale belly,
Chest drop.
Beautiful.
Keep this going.
We did the first 30 seconds together,
We're gonna keep going at your own pace,
Your own rhythm,
Big,
Deep,
Expansive inhale into the belly,
Up into the chest,
Breathing full expansion and drop the exhale.
Ah,
Using a clearing sound,
A moan,
A grunt,
A sigh,
Something to move this energy.
Clearing pressure,
Clearing tension,
Clearing stress.
Ah,
Feel it move through your body,
Shake your hands if you need to wiggle in your seat,
Rock your head as you're breathing.
Anything to continue to clear and move this energy out of your system.
All it wants is to move and to be expressed.
Overwhelm,
Stress,
Ick,
Tightness.
Move all of this 30 more seconds.
You're doing great.
Here we go in.
Drop.
Inhale.
Drop.
In.
Drop.
In.
Drop.
Two more in.
Drop.
In.
Drop.
And on the next inhale,
Holding at the top.
So all the way up,
Fill and pause holding here.
Becoming completely still tuning your awareness into your body and noticing all of the sensations and energy that's present here.
This is your nervous system expanding.
Notice what you're capable of holding.
Be present here for 30 more seconds.
Sitting in this energy,
Enjoying the surge,
The tingling,
The lightheadedness.
This is imagining just a deep emotion that arises and this is your chance to hold it releasing together now in 321 exhale all the way out to the bottom become empty and holding here at the bottom.
For 15 seconds.
Sit in this emptiness.
Awareness of the body.
Notice what's present and together in 321 big deep inhale all the way in breathing into the belly up into the chest.
Hold at the top.
Taking one more small sip together.
Squeezing the root lock the perineum,
The pelvic floor for 321 and release completely with a sigh letting go completely letting go of the breath.
Letting it fall away.
Allowing your breath to take over switching over to nasal breathing now in through the nose out through the nose or mouth.
And now taking hold of the breath as we begin to regulate and come back down.
Giving our nervous system a chance to decompress.
We're going to breathe in through the nose for three and exhale for six.
Here we go.
In for three.
Exhale 654321.
Inhale three through the nose into the belly up into the chest and exhale 654321.
Inhale three.
Exhale six.
Inhale three.
Exhale six.
Feeling the shoulders drop down allowing the cheeks and muscles around the jaw to soften.
Inhale three.
Exhale six.
With each breath out sinking deeper into relaxation.
Inhale three.
Exhale six.
Inhale three.
Exhale six.
Inhale.
Exhale.
Feeling the body soften return to a state of regulation.
Inhale.
Exhale.
Inhale.
Exhale.
This phase is so important build trust with your body that you're capable of influencing your nervous system and creating space.
Inhale three.
Exhale six.
Again along the shoulders to drop down another millimeter.
Inhale three.
Exhale.
Long,
Slow and controlled.
Inhale three.
Exhale six.
Inhale.
Breathing life into your body.
Exhale.
Releasing any overwhelm any pressure any tension becoming trusting and relaxed.
Inhale three.
Exhale six.
Feeling the body actually begin to slow down the nervous system unwind.
The cells become spacious.
Inhale three.
Exhale six.
Three more.
Inhale three.
Exhale six.
Inhale three.
Exhale six.
Final breath.
Inhale three.
Exhale six.
And release letting go of the breath completely.
Allowing yourself to sink into the witness perspective as you let something greater than you breathe your body for you.
Sit here and be breathed.
And just witness what is going on in your body now.
Notice sensations.
Notice emotions.
Become present with your internal world.
And just checking in with yourself.
Two words now to best describe how you're feeling as you have come through this entire practice.
Activating and clearing anything on the surface,
Holding and connecting with your body,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Letting go of any tension,
Connecting to that deep presence,
Feeling your nervous system's capacity expand for more,
More love,
More confidence,
More trust,
More peace,
More softness,
More patience.
And then regulating and exercising your influence over your nervous system,
Using your breath,
Such a beautiful and powerful tool.
As you come back now to this moment of stillness and presence,
Two words to describe how you're feeling and inviting you to place a hand over your chest over your heart center.
Recognizing that you are incredible leader.
And when I say leader,
I mean role model and example by showing up here today to breathe,
To strengthen,
To train for more unity,
More love,
More compassion,
You are leading by example for all of those around you,
For your friends,
For your family members,
For your kids,
For your colleagues.
And to for yourself building trust,
This leadership,
Self leadership.
This is self love to show up and extend this practice inwards.
To give yourself a moment to be stronger,
More courageous,
More brave,
More loving is is a gift to not only yourself,
But to the entire world around you and each and every one of those who you interact with an influence.
And so inviting you now just to inhale in together the sensation of gratitude for ourselves for the teachers who have come before us for this practice for the time and space for these bodies,
Hands and feet that walk us and carry us and create in such beautiful ways.
And taking this energy out with you into your day,
Rubbing your hands and feet together,
Finding some gentle movement in the body as I invite you to open up your eyes in your own time,
Coming back into the space and taking this newfound sense of capacity and trust in yourself and trusting that something wonderful is going to happen to you today and tomorrow.
Big love
