This is an exploratory breath session.
It'll upregulate and downregulate your nervous system,
Allowing you to become more in tune with your breath.
It'll show you how your breath can change your mind and your body.
I want you to lie down on your back and close your eyes.
Put one hand on your belly and one hand on your chest.
You breathe into the hand on your belly,
Really filling up on the inhales,
Pulling in your belly button to your spine on the exhales,
Really contracting those abs.
Just inhaling through the nose,
Exhaling through the nose.
While we're going through this,
You will go through a host of sensations.
You might become very tingly,
You might become euphoric,
Very calm.
You could get extremely anxious.
It's all part of the process.
Everyone's a little different and this is your own journey.
If you ever get lost,
Get stressed out,
Feel like your breathing's become uncontrolled,
Just resume normal breathing and jump back in whenever you can.
We should inhale for three,
Two,
One,
Hold.
Exhale for three,
Two,
One,
Hold.
Inhale for three,
Two,
One,
Hold.
And exhale for three,
Two,
One,
Hold.
Inhale for three,
Two,
One,
Hold.
And exhale for three,
Two,
One,
Hold.
Inhale,
Hold,
And exhale.
Hold.
Inhale,
Hold,
And exhale.
Inhale,
Hold.
Inhale,
Hold,
And exhale.
Hold.
Inhale for four,
Three,
Two,
One,
Hold.
And slowly exhaling as slow as you can for five,
Four,
Three,
Two,
One,
Hold.
Inhale for three,
Two,
One,
Hold.
And slowly exhaling as slow as you can,
Just like you're breathing through a straw.
Two,
One,
Hold.
Inhale,
Two,
One,
Hold.
And slowly exhaling,
Squeezing that back of your throat,
Just letting a little bit of air come out.
Two,
One,
Hold.
Inhale,
Hold.
And slowly exhaling as slow as you can.
Three,
Two,
One,
And hold.
Inhale,
Three,
Two,
One,
Hold.
And slowly let that air out just as slow as you can.
And hold.
Just take a couple of inhales through your nose,
Exhales through your nose.
Just kind of resetting your system a little bit.
Next we're going to have,
Take inhales for two seconds,
Exhale for one.
Really forceful on this.
Be real forceful with your exhale.
And let your inhales come back in.
Find your own rhythm with this.
Think of your diaphragm as a pump.
Just pumping the oxygen in throughout your body.
Really forceful on those exhales,
Letting the inhales come in.
Really squeezing those abs on your exhales,
Pulling them into your spine,
Really contracting your abs.
Keep going.
Find your own rhythm with this.
Keep going.
We're almost there.
Really forceful on those exhales.
You can do it.
Take a big inhale and hold it.
Keep holding.
And exhale.
Inhale for three,
Two,
One.
And exhaling through your nose for five,
Four,
Three,
Two,
One.
Inhale,
Two,
One.
And exhale for five,
Four,
Three,
Two,
One.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
Inhale,
Exhale.
And we're going to really slow down on those inhales and exhales.
Do yoga,
The Ujjayi breath,
The ocean breath.
Really trying to squeeze the back of your throat as you inhale and exhale through your nose.
Exhale.
Inhale.
Exhale.
Inhale.
Really try to be audible with those inhales and exhales.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And exhale.
Inhale.
And you think you've gotten all that you can get in,
Just sucking a little bit more air on the top,
Really filling up those lungs,
Expanding your ribs and your chest,
And hold it.
I feel like you have a beach ball in your chest,
Expanding those ribs and the intercostals,
Really pressing against the inner wall,
Against your spine.
Keep holding it.
Keep holding.
And let's out that exhale with it.
Inhale.
Suck in a little bit more,
Top it off.
You can do it.
And hold.
Really feel the expansion of your rib cage.
Keep holding it.
Keep holding.
And slowly hiss out that exhale.
Inhale.
Suck in a little bit more,
Really expand those lungs.
Feel it all the way in your back and hold it.
And slowly hiss out that exhale.
Just take a few inhales and exhales on your own,
Inhaling through the nose,
Exhaling through the nose.
Just kind of relaxing the system a little bit.
Take a big,
Deep inhales,
Inhaling through the nose,
Exhaling through the mouth.
Big,
Deep inhale,
Inhale through the nose,
Exhale through the mouth.
Inhale through the nose,
Exhale through the mouth.
Inhale through the nose,
Exhale through the mouth.
Keep going on your own.
Big,
Deep inhales,
Inhaling through your nose,
Exhaling through your mouth.
Inhale through your nose,
Exhaling through your mouth.
Try to get as much oxygen as you can,
As big a deep inhales as you can,
Just letting the exhales fall out.
Really trying to drive those inhales with your diaphragm,
Get them deep into your belly.
Big,
Deep inhale in through your nose,
Exhale through your mouth.
In through your nose,
Exhale through your mouth.
Keep going.
Keep going,
We're almost there.
Give me one more big inhale.
Exhale and hold it.
Just let go of all the tension in your body,
Relaxing into the mat.
You have plenty of oxygen.
Keep holding.
We're almost there,
Keep holding.
Keep going.
Just a little bit more.
Give me an inhale and hold.
And exhale.
We'll go right into another round of that big deep inhales,
Inhaling through your nose,
Exhaling through your mouth.
Really driving those inhales with your diaphragm,
Getting them as deep as you can.
Big deep inhale in through your nose,
Exhaling through your mouth.
Don't be afraid to make some noise with your breath.
Let it speak.
It has a voice.
Big deep inhales in through your nose,
Exhaling through your mouth.
Keep going.
Big deep inhales in through your nose,
Exhaling through your mouth.
Getting them as deep as you can.
Really oxygenating your system.
We're almost there.
Keep going.
Give me one more big inhale,
Exhale,
And hold.
Just let go of all the tension in your body.
Your hands,
Your feet,
Your hands,
Your hands.
Your hands,
Your feet,
Your neck,
Your shoulders.
You have plenty of oxygen.
It's a great time to think about what you're grateful for.
Your body that you can move.
The breath that brings you life.
Your family,
Your friends,
Whatever it is.
Be grateful you can have this practice today.
Keep holding.
We're almost there.
Keep holding.
Give me an inhale and hold.
And exhale.
We're now going to do that big deep inhales in through the mouth,
Exhaling through the mouth.
Really big deep inhales in through your mouth.
Trying to get as much oxygen as you can into your body.
Breathing into your belly,
Your chest,
Your head.
Letting go.
Trying to get as much oxygen as you can,
Really driving those inhales deep into your body,
All the way down into your feet.
Big deep inhale,
Inhaling through your mouth,
Exhaling through your mouth.
Inhale through your mouth,
Exhale through your mouth.
I like to visualize inhaling greens and blues,
Inhaling strength and peace and serenity,
Exhaling out reds and blues.
All my stress and anxiety.
Big deep inhale,
Inhaling through your mouth,
Exhaling through your mouth.
Keep going.
You might be getting really tingly here.
It's all okay.
It's all part of it.
We're almost there.
Keep going.
Just a few more breaths.
Keep going.
Big deep inhale into your mouth.
Exhale through your mouth.
Just a few more.
Give me a big inhale.
Exhale and hold.
Just relax into your mat.
Let go of all the tension from the top of your head to the soles of your feet.
You have plenty of oxygen.
Keep holding.
Stay with me.
Your brain's probably telling you you need to breathe,
But you don't need to breathe.
You have plenty of air.
Keep holding.
If you really need to breathe,
You can take a small sip of air,
But you don't need to.
You have plenty.
Keep holding.
We're almost there.
Just relax.
Stay with me.
We're almost there.
Give me an inhale and hold.
And exhale.
We're right into another round of that.
Big deep inhales,
Inhaling through the mouth,
Exhaling through the mouth.
Big deep inhale,
Inhaling through the mouth.
Exhale through the mouth.
Really find your own rhythm with this.
Everyone's different.
Try to get as much oxygen as you can in.
Really be loud with your breath.
Really let it speak.
Let it have a voice.
Big deep inhale,
Inhaling through your mouth,
Exhaling through your mouth.
Keep going.
Really driving this breath with your diaphragm.
Trying to get as much oxygen as you can in,
Letting your exhales fall out.
Big deep inhale,
Inhaling through the mouth,
Exhaling through the mouth.
Keep going.
Just a little bit longer.
We're almost there.
Might be really,
Really tingly right now.
That's okay.
It's all part of it.
Just stay with me.
Big deep inhale,
Inhaling through the mouth,
Exhaling through the mouth.
Just a few more breaths.
Keep going.
Keep going.
Give me one more big inhale.
Exhale.
And hold.
Just relax.
Just melt into the floor.
Take your attention to that space between your eyes right into the center of your forehead.
Keep your focus there.
You might see shapes bouncing around.
You might see colors.
You might not see anything.
But just keep your focus there and let go of all the tension in your body.
You have plenty of oxygen.
Visualize it running through your body,
Through all your tissues,
Through your muscles,
Your organs.
Just bringing your life and keep holding.
You have plenty of air.
Keep holding.
Keep holding.
If you need to breathe,
You can take a tiny sip of air,
But you don't need to.
I know your brain is telling you to breathe,
But you've got plenty of oxygen.
Keep holding.
Stay with me.
Not much longer.
You can do it.
Keep holding.
Just a little bit more.
Take an inhale and hold.
And exhale.
Just take a couple of inhales and exhales in through your nose,
Exhaling through your nose.
I want you to slowly inhale as slow as you can.
Keep going.
And slowly hum out your exhale.
Inhale.
And slowly hum out that exhale.
Inhale.
And slowly humming out that exhale.
I want you to just inhale through your nose,
Exhaling through your nose.
Try and inhale for three to four seconds.
Exhale for six to eight.
Just trying to double your exhale to your inhale.
Slowly inhaling through your nose.
Slowly exhaling through your nose.
And you can open your eyes whenever you'd like.
Thank you for joining me today.
If you were able to hold your breath the whole time on that last round,
You held for over two minutes.
See how powerful the breath can be.
I hope you're feeling great right now.
See you soon.
