All right,
Got a fun one for you today.
This is all about focus using the breath and inspired by an old water polo coach that made us train in a very similar fashion but we are doing lengths not breaths.
A story for another time,
For now all you need to know is that we're going to be breathing in an incremental fashion,
A pyramid fashion.
That means we're going to be breathing in for four,
Out for four and building all the way up to 12 and back down.
Now you'll be inhaling through the nose and exhaling through the mouth with pursed lips like you're blowing out a candle.
There's going to be no break between the inhale and the exhale.
So I just want you to try that for me now.
Inhaling through the nostrils,
Exhaling through pursed lips like you're blowing out a candle.
Just get used to that,
What we call cyclical breathing,
A really good practice for the lungs,
Finding your rhythm,
That natural cadence of your breath.
We're going to do the first round together and then I'll give you an option to do it on your own.
Just bring those eyes to close,
Make sure you're in a comfortable seat and let's get into this first round of pyramid breathing together.
Wherever you are in your breath cycle,
Breathe out now and let's begin to inhale 2,
3,
4,
Exhale 2,
3,
4.
Inhale 2,
3,
4,
5,
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7.
Inhale 2,
3,
4,
5,
6,
7,
8,
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
Exhale 2,
3,
4,
5,
6,
7,
8,
9.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
12.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
11.
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
10,
Inhale 2,
3,
4,
5,
6,
7,
8,
9,
Exhale 2,
3,
4,
5,
6,
7,
8,
9,
Inhale 2,
3,
4,
5,
6,
7,
8,
Exhale 2,
3,
4,
5,
6,
7,
8,
Inhale 2,
3,
4,
5,
6,
7,
Exhale 2,
3,
4,
5,
6,
7,
Inhale 2,
3,
4,
5,
6,
Exhale 2,
3,
4,
5,
6,
Inhale 2,
3,
4,
5,
Exhale 2,
3,
4,
5,
Inhale 2,
3,
4,
Exhale 2,
3,
4.
Well done.
Back to normal breathing now.
Notice how you feel.
You're going to get a moment now to do it on your own.
And just focus on the numbers.
This is a focus practice as much as it is a breathing practice.
If you lose track,
That's all good.
Start again.
This is a practice,
Not a perfect.
Over to you.
All right.
Let's bring that to an end now.
Well done for giving it a go,
Whether you nailed it or had a real hard time doing it.
This is what focus is all about.
It's about practice.
It's about showing up and trying it out.
Sometimes the first step in being more focused is realizing how distracted we are.
Of course,
If you enjoyed this,
You know where to find it.
Come back whenever you want and practice with me.
It's always a pleasure to see you in my tracks or my courses.
Until next time,
I'm The Downward Dog.
You've been awesome.
Namaste.
