And let's just begin by closing our eyes and breathing in through our nose and out through our nose.
So we begin the class today just noticing if we're holding any tension in our body.
Noticing where our breaths go and whether it's fast or if it's slow.
I want you to picture a nice giant whiteboard in your head.
Put all of your thoughts up there,
All the good,
All the bad.
And as you exhale,
I want you to just wipe one of those thoughts away.
Getting to breathe down into your belly,
Make sure your belly is expanding as you breathe in and falling as you breathe out.
And no more thoughts begin to pop up.
You can just place those on the whiteboard.
Your next exhale,
Just wipe them away.
Let's begin extending our breath and using that ocean breath,
Creating some tension in the back of our throat.
Like we're fogging up a mirror with our mouth closed.
Let's go in for five and out for five.
Now,
To Take your hand and close your right nostril.
Want you to exhale out your air.
And inhale for five,
Four,
Three,
Two,
One.
Hold for five,
Two,
One.
And out for five,
Two,
One.
In for five,
Two,
One.
Hold for five,
Two,
One.
Out for five,
Two,
One.
And hold for five.
All through the left nostril.
Continue this on your own,
Breathing in for five,
Holding for five,
Out for five,
And hold for five.
Breathing in and let it go.
Breathing in and let it go.
Using that box breath,
Just breathing in and out of the left.
Make sure we're breathing down into our belly and it's expanding as we breathe in.
Narrowing as we breathe out.
Breathing in and let it go.
Breathing in and let it go.
Breathing in and let it go.
Now I want you to just drop your hand and breathing in through both.
Continue that box breath.
In for five,
Hold for five,
Out for five,
And hold for five.
Go through a couple of cycles here.
Now let's close off the left,
Just breathing in and out of the right.
We're going to begin that fire breathing,
That rapid breath just through the right nostril.
Keep that belly moving,
That belly active.
Thinking about that diaphragm as a pump.
Equal in,
Equal out.
Keep that belly moving.
Going as fast as you need to while making sure you're using those proper mechanics.
Keep going.
Keep it up.
Keep going,
Keep going.
Let it go and continue doing that out of both.
Noticing the difference.
Maybe you're a little more opened up.
All right,
Start feeling that tingly sensation in your hands and your feet.
Feeling the warmth in your body.
Keep going.
We're almost there.
Ten more seconds.
Now take a big breath in and hold.
Just experiencing the sensations running through your body.
Keep holding.
Two,
One,
And exhale.
Let's go in for four,
Three,
Two,
One.
Hold for four,
Two,
One,
And out for eight.
Three,
Two,
One.
Hold for four,
Two,
One.
In for four,
Two,
One.
Hold for four,
Two,
One.
Out for eight.
Three,
Two,
One,
And hold for four.
In for four,
Two,
One.
Hold for four,
Two,
One.
Out for eight.
Three,
Two,
One,
And hold for four,
Two,
One.
In for four,
Two,
One.
Hold for four,
Two,
One.
Out for eight.
Three,
Two,
One.
Hold for four.
Let's go in for five,
Two,
One.
Hold for five,
Two,
One.
And let's hiss this exhale out for ten.
Three,
Two,
One,
And hold for five,
Two,
One.
In for five,
Two,
One.
Hold for five,
Two,
One.
Out for ten.
Just hissing it out through your teeth.
Two,
One,
And hold for five,
Two,
One.
In for five,
Two,
One.
Hold for five,
Two,
One.
And out for ten.
Two,
One,
And hold for five.
In for five.
Hold for five.
Out for ten.
And hold for five.
Now we're going to go with a big deep breath in through the nose,
Letting the exhales fall out of our mouth,
Just nice and slow.
Big deep inhale and then letting it go.
Driving that breath deep down into your belly and then letting it go.
In through the nose and out through the mouth.
Keep going.
Circular breath,
Constant flow,
Noticing the difference.
This breathing and the holds,
How it makes you feel.
Fifteen more seconds,
Keep going.
Three,
Two,
One.
In,
Out,
And hold.
Relax your face,
Relax your jaw,
Keep holding.
Letting go of all the tension in our body.
Almost there.
Take a breath in and hold.
And hum that exhale out.
Big deep breath in through the nose,
Let that exhale go.
Big deep breath and then letting it go.
Keep going.
Trying to get as much air as you can in and then letting it go.
Feeling really tingly right now,
It's okay.
We're almost there,
Ten more seconds.
One more breath in,
Out,
And holding on the exhale again.
Stay with this.
Relax your neck,
Relax your shoulders.
Ten more seconds.
Take a breath in through the nose and hold.
And let's hum that exhale out.
Now just take a couple breaths in through your nose and out through your nose.
We're going to come back to what we did at the beginning.
We're going to close off the right,
Breathing just out of the left.
This time with a fire breathing in and out of the left.
Noticing feels different.
Doing this out of the right side.
Keep going.
Equal in,
Equal out,
Moving that belly,
Keeping it active.
Keep going.
Almost there,
Ten more seconds.
Keep going.
Keep going.
Ten more seconds.
Take a breath in and hold.
Stay with this.
It won't be long.
Now we're going to come back to the left.
Five,
Three,
Two,
One,
And exhale.
Hold for five,
Four,
Three,
Two,
One,
Hold for five,
Two,
One,
Out for five,
Two,
One,
And hold for five,
Two,
One.
In for five,
Hold for five,
And out for five,
And hold for five.
In for five,
Two,
One,
Hold for five,
Two,
One,
And out for five,
Two,
One,
And hold for five,
Two,
One.
In for five,
Two,
One,
Hold for five,
Two,
One,
And out for five,
Two,
One,
And hold for five,
Two,
One.
Now drop your hand,
Just continue that box breathing pattern on your own.
In for five,
Hold for five,
Out for five,
And hold for five.
In for five,
Hold for five,
And out for five,
Two,
One,
And hold for five,
Two,
One,
And out for five,
Two,
One.
Now we're going to finish with that alternate.
I want you to just take your hand,
Close your right,
Inhale through your left,
Close the left and out through the right.
In the right,
Close the right and out of the left.
And through the left,
Close the left and out of the right.
And through the right,
Close the right and out of the left.
And through the left,
Close the left and out of the right.
And through the right,
Close the right and out of the left.
And through the left,
And out of the right.
And through the right,
And out of the left.
And through the left,
And out of the right.
And through the right,
And out of the left.
Drop your hands.
Breathe in for four,
Pause and out for eight.
In through the nose and out through the nose.
And you can open your eyes whenever you're ready.
It's a little different than normal.
