We'll begin today's breath session either seated or down on your back.
You can have the legs extended out long or the feet planted and let the knees knock together.
I'm going to start to bring some awareness,
The attention to the breath.
Slowly in through the nose and slowly out through the nose.
Notice where the breath is flowing and how it feels in the body.
Are you rushing to the next breath?
Can you really slow it down and notice all the sensations that come along with it?
We'll begin this practice with a three-part breath.
So thinking about the belly,
The ribs,
And the chest as three separate chambers on the inhale and on the exhale.
Begin by taking your inhales just into your belly.
Still inhales and exhales through the nose,
But just bringing the breath into the belly,
A really low,
Slow breath in through the nose,
Expanding the belly,
And out through the nose.
You can use your ujjayi or ocean breath,
This slight constriction at the back of the throat like you're fogging up a mirror with a mouth closed.
It'll create an audible hiss or wave-like sound,
But using this breath to really control it and slow it down as you breathe just into the belly.
And then start to move the breath up to the ribs,
Breathing just into the ribs,
That second chamber,
Expanding the ribs laterally from side to side.
On the inhales and then on the exhales,
Letting them fall back down.
Inhales,
Ribs expand,
The back pushes into the floor or the chair.
Then on your exhale,
Everything draws back together.
Few more breaths here.
Breathing in the ribs,
It might not quite connect if it's the first time you're doing this,
But the more you practice,
The more you'll be able to bring your attention,
Your awareness,
And really bring the breath into the ribs specifically.
Last round,
Big inhale,
Fill the ribs,
Feel them expand.
Then exhale,
Let them fall.
Next inhale,
Breathe into your chest,
Feel the chest expand,
And then lower on the exhale.
Breathing up into the chest,
Just noticing the difference,
How this feels versus the first two chambers,
The belly and the ribs.
How does breathing into the chest change your mental state?
Maybe it does,
Maybe it doesn't.
Just staying with the sensations and focusing on breathing,
Expanding the chest and letting it fall on the exhales.
Going back to regular inhales,
Normal exhales in and out through the nose.
Just a few recovery breaths,
Not thinking too much about it.
Just let the air flow in through the nose,
Out through the nose.
We'll start to break down those three parts one more time.
So we'll inhale into the belly,
Then the ribs,
And then the chest,
Adding a slight pause in between each,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
And then we'll inhale,
And then we'll exhale.
Belly up and in,
Lift pelvic floor,
Squeeze all the air out.
Inhale into the belly,
Pause.
Ribs,
Pause.
Chest,
Pause.
And exhale,
Chest,
Pause.
Ribs,
Pause.
Belly,
Pause.
Keep going on your own about another minute here,
Filling up the belly and the ribs and then the chest,
Really feeling the air through all three chambers,
Controlling it,
Noticing where it goes,
How you feel this expansion,
And squeezing all the air out on the exhales.
Stay with it.
It might be a little tricky to get at first.
The more you practice,
The more you stay with this.
Like anything,
The easier it will become.
And after your next exhale,
Just come back to light inhales and exhales through the nose.
Normal breath in,
Normal breath out.
We're gonna move into something called breathe light.
This will start to work our carbon dioxide tolerance,
Our CO2 tolerance.
So stay with those regular inhales and exhales through the nose,
And we'll start to gradually reduce the volume of air that we're taking in.
So as you are,
Start to take a slightly smaller inhale,
About 25% less than what you would normally take.
25% less air.
Might start to feel or notice a sensation of thought in your mind that thinks,
Oh,
I'd like to take in a little bit more air,
But just stay with it.
Stay with this 25% decrease in oxygen intake.
Almost there.
We're gonna start to take it down a little bit more.
Start to take it down to 50%.
So taking about half the amount of an inhale that you normally would.
Still expanding the belly,
The ribs on the inhale.
Stay with it.
Alarm bells might start to ring,
But you've got plenty of air.
Stay with this breath,
About 50%.
You've got it.
Now start to take it down to about 75%.
So only taking about 25% of a normal inhale,
In through the nose,
Out through the nose.
Stay with this really small inhale through the nose.
Almost there.
You've got this building resilience.
Next one will be the smallest,
Tiniest inhales,
Barely any movement.
Maybe think about just taking air into the nostril and then right back out.
Stay with it.
You've got plenty of air.
Alarm bells might be going off,
But you've got this last 10 seconds.
Tighten your abs.
But you've got this last 10 seconds.
Tiniest,
Tiny,
Tiny inhales and tiny exhales,
Barely any movement in the belly.
Last five,
Four,
Three,
Two,
One.
In through the nose,
Out through the nose.
Recovery breath.
Getting it under control,
In through the nose,
Out through the nose.
Blowing it back down.
Notice where your thoughts go and gently bring your attention back to the breath.
Normal inhales through the nose,
Exhales through the nose.
And one more time,
We'll start to take it down.
So start to reduce your inhale by about 25%.
25% less inhale.
Trying to build a little bit of air hunger.
Just an inkling in your mind that you might wanna take in a little bit more air,
But you won't.
Just stay with this.
We'll slightly reduce.
And now take it down to 50%.
50% less air.
50% of a normal inhale.
Still expanding the ribs,
Focusing on your mechanics.
Shoulders stay relaxed.
Jaws unclenched.
Stay with this breath.
Take it down to 75%.
So only taking in 25% of a normal inhale.
You might really start to feel some tension start to build,
Maybe a little anxiety,
Or maybe not at all.
Maybe you're super calm through this whole thing,
Which is awesome.
Stay with that.
Just focusing on tiny inhales,
Small exhales.
Moving it to the smallest inhale through the nose.
Smallest inhale that you can take.
Barely moving at all.
You got this last 10 seconds.
Five,
Four,
Three,
Two,
One.
Inhale,
Exhale.
And then exhale.
And then take a deep breath in.
Inhale,
Exhale.
And then exhale.
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Really expanding the belly on the inhale.
And then driving it out with the exhale.
In through the mouth.
Out through the mouth.
Over halfway there.
Stay with it.
Starting to speed it up.
If you've got the pattern down.
Still focusing on mechanics.
Expansion on the inhale.
Contracting everything on the exhale.
For 3,
2,
1.
Take an inhale.
Exhale.
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