Alright,
Here we go!
Advance,
Breathe to the beat.
By now you should know the score,
But here it is anyway.
One round Kalabhati breathing.
Forceful exhales through the nostrils.
Follow my rhythm.
Second round.
Alkaline breathing.
Inhale through the nostril.
Exhale through the mouth.
Follow my lead.
Third round.
A mixture of the two.
We'll have a single time,
Then double time.
Listen to me for the cues.
Listen to the music for the beat.
And above all else,
Have a good time.
Let's start with that Kalabhati.
Here we go.
Three,
Two,
One.
Hit it!
Good job.
Just warming up that breathing muscle,
The diaphragm.
And if you've done my course,
Breathe Yourself Better,
You'll know you're part of the diaphragm alarm.
Using that big muscle just behind the navel to snap back.
Force that air out.
Inhale takes care of itself.
This breathing waking up the sympathetic nervous system,
Making us alert,
Aware,
Excited.
Get ready,
Double time.
New rhythm takes a bit of getting used to.
Just do your best.
And if you want to move that body,
You want to dance around with the music too,
Go ahead.
This breathwork's all about energizing us,
Exciting us,
Getting us ready for the day or night ahead.
Last few breaths.
I'm going to go into that breath hold.
Get yourself ready.
Here we go.
One,
Two,
Three.
Deep exhale out.
And straight into that breath hold.
Just enjoy it.
Enjoy the calm.
With seniors,
This is the advanced session.
I'm going to leave you to it.
I just implore you every round,
Try and relax all your muscles.
Just embrace what it feels like to have no air.
And if you ever need to breathe,
Then just breathe.
Get curious about your experience and enjoy it.
Fast approaching that inhale for that recovery breath.
Hold on.
You're almost there.
Last 10 seconds.
You can do this.
All right.
Recovery breath.
Enjoy it.
Let it replenish you.
Allow yourself to recover.
Exhale out.
Let's get ready.
Alkaline breathing next.
Inhale through the nose.
Exhale through the mouth.
New style of breathing.
Get used to it.
Look for that expansive breath on the inhale.
And just let the air fall out on the exhale.
Breathe in all that good air.
That energy for your day.
Double time.
This one can make you feel lightheaded.
If it does,
Make sure you're seated.
But it's all good.
Just enjoy it.
Enjoy the changes that happen to your body.
Enjoy this agency over your body.
The fact that you can make it change how it feels just by breathing.
Good job.
You're almost there.
Last bit of work.
All right.
Here we go.
Three,
Two,
One.
Big inhale.
And exhale out.
Straight into that breath hold.
Imagine you're floating in a pool or in space.
Not a single muscle in your body needs to be turned on right now.
Give your body permission to relax.
To just sink into whatever bit of furniture you're in.
Free your mind from your body.
And go on a little journey of your own.
Over halfway done.
You're doing great.
If you feel that urge to breathe,
Just honor it.
Notice it.
Examine it.
Decide if you really need to breathe.
Or if it's just a trick of the mind.
All right.
That recovery breath coming in.
Three,
Two,
One.
All right.
That recovery breath coming in.
Three,
Two,
One.
And hold.
Enjoy.
Last round coming up.
A mixture of both breathing types.
Exhale out.
And get ready.
Kalabhati breathing for the last time together.
Let's go.
You got it now.
You know what to do.
You're doing so well.
Keep it coming.
Double time.
Here we go.
Now those lungs are working.
The diaphragm getting stronger with every single breath.
All right.
About to switch it up to that alkaline breathing.
In three,
In two,
In one.
Let's go.
Just noticing the change in how this feels.
One breath to the other.
What do you notice?
Invite the tingles in.
Invite the temperature change in.
Double time.
All right.
Keep it coming.
Keep it coming.
You are so close.
Don't stop now.
Last bit of work before our beautiful breath hold together.
Big deep inhale.
And exhale out.
Into that breath hold now.
Last time.
Longest one yet.
As always,
You need to breathe.
You breathe.
All I'm asking you to do is get curious about how it feels.
That urge to breathe really takes over.
Ask yourself,
Do I need to breathe?
Or is it a trick of the mind?
Over to you.
All right.
That is your one minute mark.
Halfway through.
One minute 30.
You're doing great.
Keep it up.
1.
45.
You're so close.
Good job.
Inhale.
Get that recovery breath in.
You did it.
No matter how long you held your breath,
You showed up today.
You breathed.
You held your breath.
You got curious about your own experience.
And that's what this is all about.
Congratulations for being here.
I love teaching this.
Breathe out now.
And just enjoy what you've made.
Just enjoy this experience that you created.
Just with your breathing.
Just with your mind.
Now know that you can go out through your day or night and use this technique whenever you want.
You're in control of your body.
Exercise that opportunity.
Exercise that agency wherever you can.
You're more impressive than you think.
I promise you.
Until next time.
Down with Doug.
Saying peace.
