Breathe With Me #7: Breath Retention

We'll begin by sitting comfortably.

The back is straight as possible,

Shoulders are back and relaxed.

Head facing forward,

Neck relaxed.

In this practice,

We'll be retaining the breath,

Starting for a count of 4,

Increasing to 6,

And then to 8.

Be relaxed and comfortable throughout the practice,

And skip any repetitions as needed.

To prepare,

We'll take a few belly breaths together,

Exhaling fully,

Completely,

And deeply out,

Emptying the lungs.

And then inhale,

Fully,

Completely,

Expanding the belly,

Expanding the chest.

And then exhale,

Release it out,

Exhale fully,

Completely,

Deeply.

Again,

Inhale,

Drawing the breath from the belly,

Then to the chest,

Shoulders back.

And then exhale,

Releasing the breath.

One more,

Inhale,

Drawing the breath up from the base,

Expand the belly,

Allow the ribs to expand,

Chest to open,

And then exhale one final time.

And now we begin,

Inhale,

Belly,

Ribs,

Then chest,

And then retain for 4,

3,

2,

1.

Exhale,

Slowly,

Completely,

Deeply.

Again inhale,

Drawing the breath up into the belly,

Open the ribs,

Expand the chest,

And then retain for 4,

3,

2,

1.

And exhale,

Slowly,

Completely,

Deeply,

All the way out.

And then inhale,

Draw the breath from the base of the spine,

Into the belly,

To the ribs,

To the chest,

And then retain for 6,

5,

4,

3,

2,

1.

And then exhale,

Slowly,

Completely,

Deeply.

And then inhale,

From the base of the spine,

Expand the belly,

Open the ribs,

Open the chest,

And then we hold for 6,

5,

4,

3,

2,

1.

And then exhale,

Release,

Deeply,

Relax.

And then we inhale again,

Draw the breath up,

Belly,

Ribs,

Chest,

And then we hold for 8,

7,

6,

5,

4,

3,

2,

1.

Exhale,

Release,

Relax,

All the way out.

Last time,

We inhale,

Into the belly,

Ribs,

And then chest,

And then we hold for 8,

7,

6,

5,

4,

3,

2,

And 1.

Exhale,

Last time,

Release,

Slowly,

Deeply,

And then return to a natural rhythm of breath.

Regulate the breathing,

And observe the body,

The mind,

Any experiences in this moment.

Thank you.