Hello and welcome.
In today's breathwork session,
We are going to be exploring a breath called Dirgo Svasam Pranayama.
It's also known as conscious connected breath.
This breath is taught in many different ways,
But today we'll be doing this breath by breathing in twice through the nose and then exhaling gently through our mouth.
When you breathe in,
You're going to take an inhale into the belly through the nose and then breathe that air up into your heart space,
Feeling the heart rise.
And then with the exhale,
Just making a gentle sound to release.
Into the belly,
Into the heart,
And release.
This breath is perfect for coming down from a stressful day,
For dealing with anxiety.
It brings a lot of clarity,
Peace,
And calm into the body,
And it really supports your lung health.
This breath is safe to do every single day.
I do it every day as my practice,
And it's really changed my life and my ability to focus on my day-to-day.
So let's get started.
On the count of three,
We're going to do this together.
One,
Two,
Three.
Breathe into the belly,
Into the heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Take a deep inhale.
Hold it.
Holding this breath.
You have enough.
Letting yourself soften into this breath.
Hold.
Three,
Two,
One.
Exhaling.
And hold.
Three,
Two,
One.
Breathing into the belly,
Into the heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Take a deep inhale and hold it.
Holding that breath.
As you slowly feel the breath moving through your body.
Relaxing into this breath.
Hold.
And then very slowly releasing this breath.
And then emptying your lungs all the way.
Holding on empty for five,
Four,
Three,
Two,
One.
Inhaling into the belly.
Into the heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Belly,
Heart.
Let it go.
Taking a deep inhale.
And holding this breath.
Feeling this breath in your body.
Feeling how safe this breath is in your body.
Three,
Two,
One.
Gentle exhale.
Until your lungs are empty.
And then holding on empty.
Knowing you have enough.
Allowing yourself to feel into the calm.
Three,
Two,
One.
Take another deep inhale.
Feeling the softness of your body.
The safety of your body.
The continuous support of your breath.
Three,
Two,
One.
Gentle exhale.
Holding on empty.
You have enough.
You are safe.
Three,
Two,
One.
Take another deep inhale.
Holding the breath.
Feeling the expansion of your body with this breath that it's keeping.
Feeling how strong you are.
How strong your breath is.
Gentle exhale,
Nice and slow.
And then holding on empty.
And you're going to hold this empty for as long as you can.
Knowing you have enough.
Knowing your body and your breath will protect you.
But just seeing what the boundary is.
What the space is.
If any sort of panic or fear creeps in,
Just know you're safe in your body.
You're safe with this breath.
You're safe holding on and starting fresh from empty.
And if you haven't yet,
Take a deep inhale.
And take a deep exhale.
Beautiful.
I hope you have a lovely day.
