Breathing Transformation

Welcome to the journey of breath.

Always on Friday,

We like to do our long breath session.

To music really ramping you up and down.

Today we're going to focus on balancing you out.

We've done some renewal and entering spring.

Today we're going to focus on some fast patterns,

Some really slower patterns.

Alternate nostril breathing to bring you balance as we continue to move into spring.

Wipe away anything that you need to let go of.

Maybe bring some energy to anything that you're working on in the moment.

As always in this class,

We'll do some faster face breathing and longer breath holds.

If you don't like the sensations you start feeling,

Maybe you get a little lightheaded tingling in your hands and feet.

Some temperature changes going from hot to cold.

Just resume nice,

Slow,

Normal diaphragmatic breath,

Breathing in the nose and out of the nose.

Let the blood gases balance out.

Those sensations will just wash away.

Just jump back in whenever you feel ready.

Class is a good one to do,

Lying down.

Just find a nice,

Comfortable space.

If you do,

Do it seated.

I want you sitting up nice and tall.

If you're lying down,

It's nice to start with those feet bent.

Those knees bent with your feet flat on the ground.

Helps protect the spine as we move into some of those faster patterns.

I want you to close your eyes.

Begin breathing in through your nose and out.

Start checking in with your body.

Might be holding some tension that you're unaware of.

Just gradually scan from the top of your head down to the soles of your feet.

With each exhale,

I want you to let go of the tension in your body.

Maybe it's in your shoulders,

Your neck,

Maybe your low back.

Let the tension go.

I want you to focus on expanding the belly,

Expanding the ribs.

As you breathe out,

Just letting them fall.

Begin through the nose and out.

Slowly in and slowly out.

Begin to create slight resistance in the back of your throat.

As you breathe out,

Just letting the air out.

Begin to take your right hand,

Point your finger and anchor it right between your eyes.

I want you to close off the right nostril.

Exhale out of the left,

Fully,

And breathe in the left for five,

Four,

Three,

Two,

One.

Hold,

Close off the left.

Breathe out of the right.

In the right.

Hold and close the right.

And out of the left.

And through the left.

Hold and close the left.

And out of the right.

And through the right.

Hold,

Close the right.

And out of the left.

And through the left.

Hold,

Close the left.

And out of the right.

And through the right.

Hold,

Close the right.

And out of the left.

And through the left.

Hold,

Close the left.

And out of the right.

And through the right.

Hold,

Close the right.

And out of the left.

And through the left.

Hold,

And out of the right.

And through the right.

And through the left.

And out of the left.

Drop your hands,

Take a big deep breath in through the nose.

And out of the mouth.

Big full deep breath.

And let it go.

And out of the mouth.

And out of the mouth.

And out of the mouth.

And out of the mouth.

And out of the mouth.

Big full deep breath.

And let it go.

Visualizing that ball of light in the belly.

Each breath in,

It just gets bigger.

And out of the mouth.

For whatever you're doing.

Each breath in,

Just letting it go.

In through the nose,

And out of the mouth.

Almost there.

And out of the mouth.

Each breath in.

And hold it at the top.

Keep holding.

And let it flow out.

Big deep breath in through the nose.

And out of the mouth.

Really expanding the belly as you breathe in.

Letting it fall as you breathe out.

In and out.

In and out.

Each breath in,

It's time to visualize your favorite color.

Each breath in,

Just let it fill your whole body.

And let it go.

And out of the mouth.

Big,

Strong,

And full.

Courage.

Keep going.

In through the nose and out of the mouth.

And let it flow out.

Give me a little breath.

Three,

Two,

One,

Exhale.

And hold.

Let go of all the tension in your body.

Relax your shoulders.

Keep holding.

We're almost there.

You stay with it.

You can do it.

Take a breath in through the nose.

And hold.

And just hum that exhale out.

Slowly in through the nose.

And just hum it out.

In.

And out.

In.

And out.

In.

And out.

Take a breath in the nose and out of the nose.

Start ramping it up here.

Go into this exhale pulsations,

Forcing that air out,

Just letting the breath come back in naturally.

Move on the exhale,

Just letting that breath rebound back in.

We want you to pump your belly as you exhale,

Squeeze that belly button,

Force that air out and just let it come back in.

Keep going.

Active exhale,

Just letting the breath come back in.

Squeeze in the belly button,

Squeezing the core,

The pelvic floor as you exhale and just letting it go and letting the breath come back in.

Driving over the belly,

We're almost there.

Three,

Two,

One,

Good breath in.

And hold.

Back to the face and jaw on the hold,

Keep holding.

And just let it go.

Power breathing in through the nose,

Out of the mouth.

Need to open up those airways and take your fingers,

Pushing them up and back right on the side of your nose.

You keep driving this with a diaphragm,

Pulling the air in,

Just letting the breath come through the nose.

The air rises,

The nose is just the vessel of movement.

And then forcing that air out of the mouth.

Big forceful exhale,

Active on the in,

Active on the out.

Don't be passive on this exhale,

Don't just blow it out.

Let it be powerful.

In through the nose,

Out of the mouth.

We're almost there.

Exhale,

And hold.

Your sensations run through your body like a 15-wheeling going.

Keep holding.

Anywhere,

As long as you're long.

And right into a fire breathing,

Rapid breath in and out of the nose.

Driving this with a diaphragm in that mid-belly region.

Little bit higher than the rest earlier.

In out,

In out,

In out.

Push pull,

Push pull.

Keep going.

You need to slow it down a little bit,

You can slow it down.

Need to be breathed stronger,

Make you stronger,

Give you more energy,

More power.

You're in control of these breaths,

Keep it going.

We're almost there,

Three,

Two,

One.

Take a big breath in and hold.

Now start squeezing your muscles,

Contracting all the muscles in your body,

Really squeezing that air deep down into your tissues.

Keep squeezing,

Keep squeezing,

Keep squeezing.

And let it go.

Now just taking a few slow,

Light breaths on your own.

Going in through the nose.

Keep blowing it out of your mouth,

Just first lops,

Just in the nose and out.

Letting your system balance out here and slow it back down.

I want you to just go ahead and exhale your air.

Get in the nose for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

Out of the nose for six,

Five,

Four,

Three,

Two,

One.

Just pausing at the bottom.

In for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

And out for six,

Five,

Four,

Three,

Two,

One.

And pause.

In for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

Out for six,

Five,

Four,

Three,

Two,

One.

In for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

And out for six,

Five,

Four,

Three,

Two,

One.

In for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

And out for six,

Five,

Four,

Three,

Two,

One.

In for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

And out for six,

Five,

Four,

Three,

Two,

One.

In for four,

Three,

Two,

One.

Hold for four,

Two,

One.

And out for six,

Five,

Four,

Three,

Two.

We're going to go in for five,

Four,

Three,

Two,

One.

Let's hold for five,

Four,

Three,

Two,

One.

We're going to hiss this out for ten.

Just ssssssssssssssss.

Three,

Two,

One,

And hold for five.

Two.

And for five,

For three,

Two,

One,

Hold for five.

Three,

Two,

One.

And just hit that exhale out for ten.

Three,

Two,

One,

And hold for five.

I want you to repeat that on your own,

Just continue this pattern.

In for five,

Hold for five,

Just hit that exhale out for ten,

And then hold for five.

Each breath out,

Letting go anything that doesn't serve you.

Stress,

Anything you're dealing with right now.

Just let the breath take it away.

Letting go of any tension you might be holding.

Letting go of anything you've got to do the rest of the day,

Or anything you might do all over again.

Slowing it down here.

And you'll be comfortable in these holds too.

Just like that.

Just start picking it back up here in a second.

All right,

Give me a big,

Deep breath in through the mouth.

And let it just go.

As you breathe in,

I want you to visualize that breath just coming all the way up through your feet,

Filling up your legs,

Your belly,

All the way up to your chest.

And then as you breathe out,

Just letting it go.

In through the mouth and out.

Big,

Full breath in and let go.

In and out.

Letting this breath light you up.

Bring your focus and energy and clarity for whatever the rest of the day brings.

In through the mouth and out.

Keep going.

Really start feeling those tingling sensations right now,

But it's okay.

Few more breaths.

Big breath in,

Out,

And hold.

And you let go under this breath hold.

Let it take you to a deep meditative state.

Remember the rain will tell you you need to breathe well before you do too.

Get plenty of air.

Touch the neck and shoulders.

Relax your knee and the feet.

Almost there.

In through the nose.

And hold.

And let it go.

Right back to it,

In through the mouth and out.

This time a little bit faster.

A little bit more active on the exhale.

Not too forceful,

But in and out.

Really expanding those ribs and letting them fall.

Make an accordion going back and forth.

And then you're going to come back to that light in your body getting bigger and bigger with each breath.

Run through your system.

Keep going.

Three,

Two,

One,

Exhale.

And hold.

Just visualize that light running through your body.

Feeling the energy.

And let it go.

You can do it with whatever you need right now.

Just letting go.

Your body.

The face and jaw relax.

Keep holding.

Keep going.

Keep holding.

And let it go.

One more round,

In through the mouth and out.

Big full breath in.

Breathing into the belly,

The ribs,

All the way up to your head.

And then just let it go.

As you breathe in,

I want you to feel like a wave just coming up from your belly.

And then your ribs expand and all the way up to your head.

And as you breathe out,

It just rolls back out.

Belly goes first,

Then our ribs,

Then our chest,

And the breath goes all the way into our head.

Keep going.

Just a wave coming over your body.

In and out.

In and out.

And let it go.

And let it up.

And let it go.

And let it go.

Thinking a little bit deeper with each breath out.

Three,

Two,

One,

Exhale and hold.

Keep holding.

Stay with this.

You have plenty of air.

If it becomes too much,

First try to swallow.

Leviate some pressure.

So just pushing your belly out,

Pushing ribs down.

Really need to take a breath in.

Breathing in.

And then just letting it go.

You have plenty of air.

Keep holding.

And you give me 15 more seconds.

And through the nose.

And hold.

And let it go.

Couple breaths in the nose and out.

And then just take that hand and get back to your face.

And current with your pointer finger.

Closing your right.

Breathe in through the left.

Close 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.

And through the left.

And out of the right.

And through the right.

And out of the left.

Just dropping that hand.

Beginning to let that breath come back in naturally.

Checking back in.

Body.

Everything that feels different.

The breath feels different.

Our mind feels different.

And then we're going to move our hands and feet around.

And then we're going to move our hands around.

And you can open your eyes whenever you're ready.