Welcome to your breathwork session.
Today we're going to be doing a morning surge.
Getting some energy,
Moving energy and getting ready for the day with momentum.
We'll have several types of breathwork including Nadi Shodhana,
Kabbalah Baha Deen and some peaceful apnias along with balanced breath.
But thank you for trusting me today.
You can sit,
You can lie down,
But let's just begin to kind of tune into our breath here.
Just creating a diaphragmatic breath if you will.
Breathing in through your nose and doing it at your count,
But just breathing in and letting your belly expand,
Letting your ribs expand.
Just coming into presence,
Coming into your now breathwork session.
You might begin by just taking a giant breath,
Focusing on your belly,
Letting your ribs expand,
Maybe holding just slightly at the top and then a slow release all the way down.
You might find yourself rocking or moving and that's okay to move all this energy.
We're just starting to tune into the day,
What we want for the day,
How we want today to feel.
And as you begin to breathe,
Maybe you feel that sense of ease or maybe you feel a sense of congestion there.
Maybe inviting an intention here,
Inviting ease,
Inviting confidence.
Begin to breathe in and notice that you're breathing in.
You've been saying,
I'm breathing in and exhaling.
Noticing you're exhaling,
Maybe even saying just to yourself,
I'm exhaling.
Begin to notice your breath as an entire entity,
Maybe as though you were breathing not just for air,
But to bring in this down regulation that comes from this imaginary cloud you're breathing in.
Just imagine you're breathing in all that cloud through your nose,
Right into your belly.
I am inhaling and as you exhale,
You exhale and you release that cloud.
Begin to notice that expansion as you breathe in all the way up and exhaling all the way down.
Let's move into Nadi Sudhana,
Bringing your left hand to your lap and your right hand up to your forehead,
Just your thumb hanging off to the side there.
We're going to go back and forth.
And I want you to start with breathing in through the right side,
Exhaling through the left.
So you're just going to go back and forth here.
Breathe in through the left side,
Close it off after you're done there and then open,
Releasing through the right.
Now you can still go at your own pace here,
But maybe a count of like in for three counts and out for three counts.
I want you to just kind of go back and forth here,
Keeping your attention on your forehead and just kind of crossing the channels here energetically as you go back and forth,
Keeping your focus right at the point between your eyebrows.
You can breathe in on one side and not feel that congestion or maybe it's wide open.
Exhaling maybe it's a different sensation.
Take your time.
There's no rush here.
As you breathe in one side,
Keeping it balanced with your exhale on the other,
Just going back and forth.
We're only in this cadence for just about two minutes.
You can kind of imagine how many times you go back and forth based upon how long you're breathing here.
And it's okay to take your time.
Breathe in through one side,
Maybe a slight hold at the top and then release going out through the other.
If you get caught,
Maybe doing the same side twice,
It's okay.
Just see if you can come back to balance,
Catching yourself,
Nice breath and then release through the other side.
You might find you want to go fast or slow.
I'd suggest maybe about a three count in and a three count out here.
And from here,
Taking a peaceful apnea,
Breathe into your belly,
Big and full,
Both nostrils all the way up.
Hold it at the top and we're going to take another little sip here and a slow release down.
We're coming right into Kabbalah Bahadi,
Which is a active diaphragmatic breath.
So as we do this here,
We're just going to take a nice breath in and begin to draw your navel back towards your spine on your exhale.
This is an exhale only.
The inhale will happen passively.
It sounds like this.
Navel to spine as you exhale actively here.
Only about 45 seconds of this.
Now you can slow it down if you like,
Or some of you might want to go faster.
Using only your nose,
The navel smacks back towards your spine as you exhale.
Very active.
Here we go.
All of us together,
All the way at the top and hold.
Take another sip and a slow release all the way down,
All the way down,
Moving into three three balanced breath in for three,
Out for three,
Into the belly for three,
Slowly releasing out for three.
We're speeding up here.
Belly,
Ribs,
Heart.
Now release.
Heart,
Ribs,
Belly.
In two,
Three,
Out two,
Three.
You got this.
Breathing in,
Expansion,
And then releasing.
In two,
Three,
Out two,
Three.
In two,
Three,
Out two,
Three.
Keep your mechanics,
Belly first,
Then the ribs,
Then the heart.
You're breathing into your nose,
But you can release through your mouth if you'd like.
That's okay.
See if you can.
You can use mostly your nose here,
And it's just a three count in and a three count out.
If you feel like you'd like to use your mouth,
You're totally welcome.
Beginning to speed up this pace if you would like.
Maybe begin to find a cadence that works for you.
In for two and out for two.
Finding maybe that fatigue in your nose.
You might be even having tinglings in your hands and even emotions running through you.
See if you can.
Stick with it.
See if you can.
Stick with this breath.
A balanced breathing here.
Maybe activating here,
Offering yourself comfort,
Bringing your hands to your heart or even down to your legs.
You got this.
Moving through the sensations here.
Moving through breath,
One pace at a time,
Just one breath at a time.
Inhaling and exhaling.
Move this energy.
In for three,
Out for three,
Or it could be in for two,
Out for two.
Just finding these mechanics.
We've already learned it.
Belly first,
Then the ribs,
Then the heart,
And then you release all the way down.
We're almost coming up to a hold.
We're very,
Very close.
You're doing really good.
Just see if you can keep going.
If you need to lay down,
You can or slow down your pace.
All of us together.
Take a full breath in all the way to the top,
All the way up and hold.
Take a sip.
And a slow release all the way down to a neutral lung and hold.
Now we're here for 75 seconds.
You've got plenty of oxygen.
You don't need any more.
There's plenty that's there.
And you breathe more than you normally would.
Your body's fine.
We're changing some default mechanisms here.
And see if you can talk to your heart and say,
Hey,
Heart,
I'm safe.
I'm totally okay.
I'm in a safe place to be doing this.
Check in there and begin to check in maybe to your thoughts,
The ones that are wandering.
Come back into this,
I'm creating momentum,
Intention,
Creating my day with moving energy.
You might feel a ringing or even emotion or something that reminds you of something from your past and you might get caught in a story.
Just see if you can come back.
Come back.
If you need to breathe before I cue it,
It's okay.
It's okay to take a sip in and come back to your hold.
Maybe you stay inside.
You stay inside knowing that you're safe.
You're okay.
Allowing.
You're doing really good.
Five,
Four,
Three,
Two,
One.
Giant breath in all the way to the top,
Hold.
Sip in,
Release slow like you have something like a straw in your mouth.
Just all the way down.
All the way down.
Don't hold.
Take another sip in all the way.
The big breath,
Belly,
Ribs,
Heart.
Now hold,
Sip in and release it.
Extra,
Extra slow.
Extra slow.
Take your time.
Take your time.
Take your time.
Releasing from the upper respiratory to lower respiratory and as you get to the bottom,
Don't hold.
We're going to move into God's breath here.
This is the slowest inhale and exhale you can possibly take.
Take two of those.
Really expand,
Open,
Lifting,
Taking your time to get all the way to the top.
When you get to the top,
See if you can release it just as slow.
Just take your time.
Whether that be through your nose or your pierced lips here,
Just all the way down.
One more,
One more.
Big expansion,
Big lift,
Slow as you can,
All the way to the top.
Welcoming the day.
Maybe you raise your hands.
Expansion and allowing your hands to come all the way down with your exhale,
All the way down to your heart,
Honoring your own practice,
Honoring this new,
Really good day.
Welcome home,
Friends.
Welcome home.
Thank you for joining me today on this breathwork session to create a little bit of a morning surge.
Smile.
Be proud of yourself.
You did really,
Really good.
Namaste.
See you on the next session.
