Welcome to this guided breathing practice inspired by the Wim Hof Method.
Before we begin the rounds of breathing,
Just take a nice full breath in and let it out.
Just feeling into your body,
Coming home to yourself.
And if you'd like to set an intention for your breathing practice today,
You might want to dedicate it to healing your body or maybe you want to devote your practice to mental or emotional well-being.
So make yourself comfortable either sitting or lying down.
And let's begin.
Taking nice full breaths,
Allowing the breath to travel right down into your belly,
Letting your belly expand with the in-breath.
Settle back down again on the out-breath.
And you can either follow the guided breath track or breathe in your own rhythm.
It really doesn't matter.
And now preparing for your first breath hold.
Taking a nice breath in and letting it out fully and hold for 30 seconds.
Almost done.
In five,
Four,
Three,
Two,
And one.
Take a deep breath in,
Holding for 15 seconds.
And let it go.
And just letting your breath come back to normal for a moment.
And now beginning round two.
And maybe you notice on this round that your breaths are becoming fuller.
There's more space for your breath to flow in and out of your body.
Relaxing the muscles in your shoulders and your chest.
Relaxing your ribs.
Making space so that the breath flows easily in and out unhindered.
And coming up to the second breath hold.
Taking a nice full breath in and let it go.
Holding for 45 seconds.
Just relaxing and trusting the process.
And if you need to breathe sooner that's fine.
Almost done.
In five,
Four,
Three,
Two,
One.
Take a deep breath in and hold for 15 seconds.
And breathe out.
And now let's do the third round.
Letting your breath permeate even deeper into your body.
Clearing out old and stagnant energy.
Releasing thought forms and beliefs that don't serve you.
And just opening up to a sense of light up in your body.
Taking in the nourishment of the breath at the deepest level.
Ready for the one minute breath hold.
So take in one more in breath and release it.
Breath hold.
Relaxing and going deeper.
Trusting your body and trusting the process.
Perhaps you feel a sense of lightness or tingling.
And if you need to breathe that's just fine.
15 seconds left.
Five seconds more.
And take a breath.
And hold for 15 seconds.
And let it go.
Just allowing your breath to return to its normal rhythm.
Acknowledging yourself for taking this time to do your breath practice.
And as Wim would say,
All the power,
All the love.
And let it go.
.
.
