Exploring The Edges Of Stress And Relaxation

This session is designed to explore your edges of stress and tolerance to carbon dioxide with some long breath holds while also working your respiratory muscles with some faster pace breathing patterns.

As we go through this,

You might feel some sensations,

A little tingling in your hands and feet,

Maybe a little discomfort,

Stress,

Lightheadedness.

If at any point you don't like these sensations,

Resume normal breathing.

If you have any health issues or are pregnant,

Please check with your doctor before performing this session.

I want you to begin by lying down,

Finding,

Taking some time with some space to breathe.

I want you to close your eyes,

Place one hand on your belly.

I want you to begin by breathing in through your nose,

Letting that belly rise and your hand rise,

And breathing out through your nose,

Just letting it fall.

In and out.

As you're breathing,

I want you to check in with your body,

Notice if you're holding any tension,

Let go of any tension in your neck and your shoulders,

Relax your face,

Relax your jaw.

Just allow your belly to expand as you breathe in and fall as you breathe out.

And I want you to exhale out your air,

And inhale fully for five.

Fill all the way up,

Keep going.

And I want you to exhale fully for five.

Squeeze all that air out,

Keep going.

In,

Filling all the way up,

Belly expands,

Your shoulders are open,

In,

Filling all the way up,

Belly expands,

Your ribs expand,

Keep going,

Keep going.

And breathe out,

Squeezing all that air out.

Keep going,

Keep squeezing,

Squeeze your belly button in towards your spine,

Squeezing that pelvic floor,

Squeeze all that air out.

Let it go,

Fill all the way up,

Keep going,

Keep going,

Your belly expands,

Your ribs expand,

And then squeeze all the air out.

Fully exhaling,

Squeezing that belly button,

Squeezing all your core muscles,

Getting the last drop out,

And fill all the way up.

Keep going,

Keep going.

And one last time,

Squeezing all the air out.

And one more time.

I want you to inhale for five,

Four,

Three,

Two,

One,

Hold.

Remember,

Relax your face,

Relax your jaw,

Just feel this expansion in your ribs and in your belly.

Keep holding,

We're almost there.

And let's slowly exhale for 10,

Keep going,

Keep going,

Let that air just slowly come out of your nose.

In for five,

Two,

One,

Hold.

Hold,

Keep holding.

And out for 10,

Slowly letting that air come out.

Very slowly,

You can do it.

In for five,

Two,

One,

Hold.

Keep holding,

Relax the neck,

Relax the shoulders.

And let's slowly exhale for 10,

Just letting that small bit of air out.

One more time,

In for five,

Two,

One,

Hold.

And hold.

Stay with it,

Keep holding.

And go out for 10.

Three,

Two,

One.

Now just take a couple breaths on your own,

In the nose and out the nose.

Now we're gonna begin to speed it up,

Working on building those expiratory muscles.

This next technique,

We end through the nose and out through the nose.

We're gonna be driving this breath with the belly,

Forcing the exhale out,

Letting the inhale just rebound in.

So it's a.

.

.

Really squeezing that belly button into the spine as we exhale,

Squeezing that core,

Letting that inhale just come back in.

Forceful inhale,

Passive exhale.

Squeeze that exhale out.

Forceful exhale,

Passive inhale.

Keep going,

Just letting that breath rebound back in.

As fast as you need to go,

Making sure that belly's active,

Squeezing that belly button towards the spine on each exhale.

And just letting the breath come back in.

Keep going,

We're almost there.

Keep going.

Now take a big breath in and hold.

Stay with this,

You have plenty of oxygen.

Keep holding,

Keep holding.

I want you to slowly exhale through the nose,

Just.

.

.

And hold at the bottom.

Breathe in for eight.

Three,

Two,

One,

Let's hold for eight.

Two,

One,

And out for eight.

Three,

Two,

One,

In for eight.

Three,

Two,

One,

In for eight.

Three,

Two,

One,

Hold for eight.

Three,

Two,

One,

And out for eight.

Three,

Two,

One,

In for eight.

Three,

Two,

One,

Hold for eight.

Three,

Two,

One,

And out for eight.

Three,

Two,

One.

Now we're going to go through another round of that force expiration.

Just pumping your belly,

Pumping that air out,

Letting it rebound back in.

Making sure that belly's staying active.

Keep going.

In the nose and out the nose.

Keep going,

Keep going.

Stay with this.

Keeping that belly active.

Keep it up,

Keep it up.

You got this,

You can do it,

Keep going.

We're almost there,

Stay with it.

Might start feeling a little cramp in your diaphragm and your belly,

That's okay.

Trying to push the limits here.

Working your muscles,

Keep going.

We're almost there.

Take a big breath in and hold.

Relax the face,

Relax the jaw,

Keep holding.

Relax the face,

Relax the jaw,

Keep holding.

Keep holding.

Now slowly exhale and hold at the bottom.

We won't be here long.

Stay with this.

Five more seconds.

Let's go in for 10,

9,

8.

Keep going,

Fill all the way up,

Keep going,

Keep going.

Really slow this inhale down,

2,

1 and hold.

And out for 10,

Slow that exhale down.

Slow as you can through the nose.

3,

2,

1,

In for 10.

And out for 10,

10.

And out for 10,

10.

And out for 10,

10.

3,

2,

1,

Hold for 10.

And out for 10.

Keep going.

I'll take a couple breaths in through your nose,

Out through your nose.

Just resetting your system.

Now we're going to go through deep,

Powerful breaths.

I want you to be very strong with your breath.

Don't be afraid to make some noise here.

We're going to go big inhale through the nose,

Force the exhale out of the mouth.

Big deep inhale through the nose,

Force that exhale out.

Really expand that belly as you breathe in,

Force that exhale out.

Driving that breath deep down into your belly,

All the way to your feet.

Then force that exhale out.

Big expansion as we breathe in,

Forcing that exhale out.

Keep going,

Keep going.

Keep it up,

Keep it up.

You've got this.

You're in control,

Really working those muscles here.

Big forceful inhales and force that air out.

Active on the inhale,

Active on the exhale.

Keep going,

You're strong,

You got this.

Keep it up,

Keep it up.

15 more seconds,

Keep going.

One more inhale,

Exhale.

And hold,

Holding on the bottom of the exhale.

Relax your face,

Relax your jaw.

Just melt into your mouth.

You have plenty of oxygen.

Keep holding.

Keep holding.

Notice the self-talk as the CO2 begins to rise in your system.

Remember,

Your brain tells you you need to breathe before you need to.

You have plenty of oxygen,

Stay with us.

We're almost there.

Ten more seconds.

Give me an inhale through the nose and hold.

And exhale.

Now give me an inhale for five,

Four,

Three,

Two,

One.

Let's go out for ten.

Three,

Two,

One,

And hold.

Keep holding,

We're almost there.

In for five,

Two,

One,

Out for ten.

Two,

One,

And hold.

One more round in for five,

Two,

One,

Out for ten.

Three,

Two,

One,

And hold.

Now we're going to begin taking big,

Powerful breaths in through the mouth,

Out through the mouth.

Big,

Deep inhale,

Force that exhale out.

Really driving that breath deep into your belly.

Expansion as you breathe in,

Force that exhale out.

Keep going,

Keep going.

Nice work.

Keep this up.

You got it.

You're in control.

Keep going.

Making sure that belly's staying active.

Really working those respiratory muscles.

You've got this.

Fifteen more seconds.

One more breath in,

Out,

And hold at the bottom of the exhale.

Let go of all the tension in your body,

All your thoughts,

All your worries.

You have plenty of oxygen.

Keep holding.

Relax the face,

Relax the jaw.

Stay with this.

Keep holding.

You are in control.

We're almost there.

Take a breath in through the nose,

And hold.

And let's hum this exhale out.

Now I want you to breathe in for four seconds and through the nose.

Hold for four seconds,

And breathe out for eight.

Keep breathing in the nose.

As we breathe out,

We can breathe out of our nose,

Out of our mouth.

You can use a hissing exhale,

A humming exhale.

Whatever makes you more comfortable.

I believe you,

But you can stay here and do this as long as you like.