Welcome to your breath work session.
Today we're going to move through a couple practices to complete a full breath work class.
This will include box breathing,
Kabbalah Balati,
And a super ventilative breath.
To start today's class you can be seated,
You can be laying down.
What I don't want you to do is come to this practice on a full stomach or maybe before you're going to bed because it is very activating.
Now as you get comfortable,
As you get seated,
Don't try to operate any machinery or drive or move during this practice.
If you feel lightheaded,
Slow down.
I know that we're tapping into our deepest self as we move through this practice.
I want you to begin to breathe in and out through your nose.
Keeping that is just a simple in and releasing.
Simply in and releasing.
Keeping this rhythm going,
Maybe you begin to increase this counting for four,
Three,
Two,
One,
Releasing,
Four,
Three,
Two,
One.
Keep breathing in and out through the nose for a count of four and releasing to a count of four.
Continue to move the breath and maybe drawing specific attention to your belly.
As you breathe in,
Noticing the belly rise and as you exhale,
Noticing the belly fall.
Now I want us on our next breath to breathe in for a count of four,
Three,
Two,
One.
Now hold the breath here,
Four,
Three,
Two,
One.
Now release for a count of four,
Three,
Two,
One.
Now hold at the bottom for a count of four,
Three,
Two,
One.
Breathing in for four count.
Now hold for four count.
Now release for four count and hold for four count.
Keep moving the breath in this fashion,
Four and then hold for and then hold.
Continuing to move through this practice.
Feeling the belly expand,
Feeling the heart lift and feeling everything sort of settling around you.
I want you to focus here on using your nostril breathing.
Focusing here on moving the diaphragm as you breathe in,
Lifting up,
Expanding and dropping it down.
Now when you finish your next cycle,
At the end of that four count hold.
I want you just to simply to come into presence here.
Coming back into your normal breath and noticing if anything has changed.
That is a very calming box breathing.
You may feel that your pulse has slowed,
That the heart rate has gone quite down and maybe even that you feel a little bit more relaxed.
Now we're going to change a lot of that now.
If you need a tissue grab one of those because this next breath tends to get a little messy,
Especially if we're not used to breathing in this way.
The next breath is Kabbalah Balti and this is a yogic practice used to energize the body.
This is really good for resetting the nervous system and getting ready for other breath work,
Getting ready for meditation and just being aware.
Now this breath unlike Bastrika breath which is a very active inhale,
Very active exhale,
This simply has an active exhale and a passive inhale.
What that means is that I'm deliberately pushing the air out through my nose,
Lifting the diaphragm.
So I'm really giving my diaphragm a workout and the inhale happens automatically.
Now what I want you to do is go at your pace.
I see a lot of people doing this at a very fast pace because that's what they've seen or heard about.
But it's really at your pace and work up to that faster pace as it becomes your practice,
Not as it becomes someone else's practice.
So maybe bringing your hands to your belly and thinking about what an active exhale feels like.
Now I'm gonna give you some examples.
You're gonna feel your diaphragm pushing and lifting up and down.
So bring your hands to your belly and it sounds a little like this.
So where you push out through the nose and the inhale happens passively.
As I do that I can feel my belly moving.
Now only do maybe 30 seconds to a minute of this if you're doing it on your own but I'm gonna guide us from this Kabbalah Bharti breath into a super ventilative round.
It's one that's for hypoxic breath.
So let's start here by exhaling all the air pushing it all the way out.
Now as you release,
Release it all the way,
Maybe not pushing it out but just releasing to that neutral lung.
Now with your next inhale gaining that just that little bit of lift and starting your Kabbalah Bharti.
Pushing it out the diaphragm lifts moving just a little bit allowing there to keep pushing.
Keep moving this breath.
Keep moving this breath.
Feeling the diaphragm expanding,
Lifting.
This is gonna be all in the belly not in the lungs.
Keep moving just pushing the breath.
We're halfway done.
You got this.
Just keep pushing it.
We're activating the nostrils which are creating nitric oxide.
We're doing a lot of things to hydrate and to bring direction to the breath and now finally as we reach the end take a giant breath in all the way up and as you exhale release to that neutral state.
Take a breath in through the nostrils and release.
Keep bringing that breath in all the way up.
Expanding,
Opening,
Lifting and releasing.
Keep moving this.
We're gonna do about 15 more of these.
Lifting,
Opening and then releasing.
Moving into this super ventilative state so we're already very active.
We're very open.
We're very much excited.
This might feel a little like anxiety.
It might feel a little bit like stress but we're gonna come to a retention here in a minute.
Just keep breathing that that beautiful air into your lower belly.
Do it just as you did in Kabbalah Balty.
Letting it expand.
The diaphragm lift.
Open and then inhale bring it in and release.
Not even really worried about the exhale.
Bring it in and release.
Let's do five more all the way up and release.
Four all the way up and release.
Three bring it in.
And two last one all the way to the top and release and holding the breath right here in this neutral state.
Sitting present with the sensations in your hands,
Your feet.
Drawing awareness to your heart.
We're 20 seconds into a one minute breath hold and we're just sitting present with the sensations that are fluttering through your body,
The hands.
Maybe the nervous system is starting to get activated here.
Maybe you can feel your heart beating.
Maybe you can feel your pulse in your fingers and the nervous system beginning to fire that ringing in your ears.
Breathing in.
Three,
Two,
One.
Take a giant breath in and hold it at the top.
Squeezing from your belly all the way up.
All the way up your spine.
All the way up your neck,
Back of your head and right to your forehead.
And then release.
Take a moment here just to observe the body,
To observe the sensations.
Take a giant breath in and release.
Moving into round two.
Beginning Kabbalah Bhatia again.
Take a giant breath in and as you release,
Back into that rhythm.
Active exhale.
Active diaphragm.
Active body here.
Active mind.
Keep pushing that breath.
Keep pushing that active exhale,
That passive inhale as we activate the nervous system,
As we activate the diaphragm.
Just keep moving the breath.
I know it's not easy but it is a simple task friends.
It's very simple for us to tap into our autonomic nervous system by using the tool of our breath here.
Only ten seconds to go.
You got this.
Come on,
Come on.
Keep pushing the breath.
Breathing in.
In three,
Two,
One.
Take a giant breath in and release.
Now take another breath in.
Moving back into that super ventilative breath and release.
Just 30 breaths here friends.
Take it all the way in.
Expand the lower lobes of your ribs.
The ribs open up and then you release.
Keep moving that breath.
Focusing here on expanding the belly,
Expanding the ribs,
Expanding the heart and then releasing.
Very,
Very active.
Keep moving that breath through from the bottom to the top.
Just keep moving.
Breathing.
We're about halfway through here.
Let's do 15 more breaths.
All the way in.
Keep moving it like a circular into the belly and then in to the heart.
All the way out.
All the way up.
Let's do 10 more.
All the way in like a wave.
In and out.
Lifting and receding.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two.
Last one.
Take a giant breath in and release.
And hold.
Holding in the neutral state.
Right in the middle there.
Not with an exhale,
Not with an inhale,
But right in the middle where we begin to observe ourselves.
We begin to observe the hands and we start to differentiate ourselves from the thoughts.
Sitting here as a witness to thought.
Observing thought.
Observing self.
And feeling those sensations in your body that you created.
You are the alchemist here.
You created those sensations.
You produced those chemicals.
You told your body to turn on the nervous system.
Your autonomic nervous system.
And then it began to produce chemicals that gave you this sensation.
This rush of serotonin.
This rush of cortisol.
One minute has passed.
Only 30 seconds to go.
Dropping in and letting the heart rate slow here as the norepinephrine fades and we start to move into calming chemicals as we just sit present with what is.
And take a giant breath in.
Holding at the top.
Squeezing from the bottom all the way up.
And slowly release.
Sitting here as an observer.
Do you feel in your body?
Do you feel in your hands?
In your heart?
Do you feel this connection from the way that your body feels now from when we started?
And it was initiated by breath.
Your tool to the inner you.
Your tool to your highest self is right here in the breath.
We just have to take time to practice it.
You can do this session multiple times over.
Or stop here.
Beginning to advance your practice.
Look for other breath work sessions similar to this on my page.
Thank you for joining today.
For activating Guala Balti and super ventilative breath.
Taking us to a hypoxic state where we can differentiate the mind body soul connection.
Love and light friends.
