ASMR Interoception Breath Work Session

Hello and welcome to a breath work session that is designed to be very introspective meaning looking within and Seeing ourselves almost as an outside observer As you prepare for breath work know that this is One that is really meant to be gentle very calming and one that you can use in times of high stress or anxiety For the purpose of today is a matter of just getting into mechanics and Learning a little bit about the anatomy of breath Go ahead and sit down or lay down I like to lay down as I do breath work,

But you can choose what makes most sense for you and your current environment Now as you lay down as you find a comfortable seat as you even wrap her up in a blanket or add an extra pillow Want you to begin to breathe?

Just into your notes using the nasal breathway It comes in and leaves through your nasal breathway I Don't spend a lot of time trying to worry about cadence yet.

I just want you to begin to breathe in in a way Where maybe you're even closing your eyes and beginning to feel where the breath goes Don't be afraid to use your hands.

You can bring them to your belly to your heart as you breathe Expanding and opening and just seeing where it goes what parts of your thoracic cavity and your abdominal cavity move Maybe you feel your belly lift.

Maybe you feel your ribs expand.

Just keep breathing in this pattern breathing in through the nose Expanding as big as you can and then just releasing maybe slower than you brought it in Now with your eyes closed and we keep this pattern going I'm gonna give us a little bit of a cadence one that allows you to Even expand or go deeper this particular cadence will be a five count in and a five count release At least at the beginning and this count will make it to be balanced Balance not just in the way of timing but balanced in the way that we release chemicals within the endocrine system Go ahead and exit exhale all the air.

It's releasing Now as you begin to breathe in breathe in for a count of five four three two One now release five four three two one Bring it in five four three two one now release five four three two one Bring it in for five four three two one three two one now release five four three two one breathing all the way in for five counts four three two one now release five four three Two one now bringing it in I want you to think about expanding the belly just a little bit more Expanding into the lower lobes of the lungs and then maybe even expanding the ribs and as you release releasing from top to bottom Continuing to move through that cadence of five count in and five count out Maybe you're even beginning to feel the areas of the ribs expand maybe even feeling the diaphragm lift and flatten as you breathe in As you exhale,

Maybe you feel it drop down and surround your abdominal cavity Just being in the mechanics of breath breathing in for a count of five Not flexing the abs not trying really hard to squeeze anything Just bringing it in and then as you release letting the breath go Maybe even you're sort of closing the lips a little bit.

Maybe even closing it off completely.

So you're only using your nose breathe in five four three Two one now release five four three two one taking a few more breaths like this and Beginning to maybe even bring your awareness to the space between your eyes as your hands and feet Just sort of hang to the side.

Maybe you're still feeling that expansion.

Keep breathing Inhaling feeling that lift and exhaling feeling that relief Now I'm gonna add in this next breath cycle add a hold at the end One that is calming that is for the parasympathetic nervous system one that you can use at any time as maybe you feel there is a An event that is anxiety driven or stressful an event that is anxiety driven or stressful Bring it in for a count of five four three two one release five four three two One now bring it in for five four three Two one now release for seven six five four three Two one now hold eight seven six five four three Two one breathe in for five four three two one Now release seven six five four three Two one now hold eight seven six five four three two one now breathe in for five four three two One now hold releasing for seven six five four three Two one now hold it for eight counts Five four three two one breathe in for five four two one now release for seven six five four three Two one now hold your breath for eight counts seven six five four three Two one take a giant breath in all the way up Hold it at the top And slowly release release slower than you brought it in Take a giant breath in again all the way up Hold it at the top And slowly And slow Now using this time to look inward You realize that your breath work Can change how you feel the chemicals that get released Just changing how you feel emotionally The sensations change Maybe your body feels different Maybe your head feels different Your thoughts may be more positive Maybe identifying how you feel here Bringing your hands to your heart Or just saying to yourself Today is a good day Today I choose how I feel I am the master of my own alchemy I love my life I am brave I am courage I am vulnerable and I am manifesting my own deliberate created life I get to choose My outside environment doesn't decide how I feel I choose And today I choose to look for reasons to feel good and I will find them Thank you for joining today Namaste