Deep Active Recovery: Breathwork For Healing & Strength

20:56

20:56

Deep Active Recovery: Breathwork For Healing & Strength

by Dr. Justin Ternes

Type

guided

Activity

Meditation

Suitable for

Everyone

Activate your body's natural healing through intense breathwork designed for deep recovery. This 20-minute practice combines dynamic breathing with breath-holding techniques to optimize oxygen absorption, increase alkalinity in your blood, and activate your parasympathetic nervous system. You'll progress through active breathing phases and extended breath holds to build resilience while facilitating cellular healing. Perfect for post-workout recovery, injury rehabilitation, building mental resilience, and rejuvenation. No experience needed.

Meet your Teacher

Dr. Justin Ternes

Bentonville, AR, USA

Meet your Teacher

Dr. Justin Ternes

Bentonville, AR, USA

Transcript

Welcome to a 20 minute deep active recovery breath work practice. You'll begin by laying down on your back, Adjusting your positioning so you're fully relaxed. Stretching the neck, Rolling the shoulders, Shifting your weight and taking a deep breath in all the way big, All the way. And let it go all the way. Warming up the lungs, Warming up the nervous system with expanded inhale, Deep, Deep, Deep, Pulling breath in all the way. Hold for a moment, Big exhale, Let it go all the way out. Move the neck, Roll the shoulders, Find a deeper comfort in laying down, Shifting your weight, Deep breath in, Expanding chest, Lifting shoulders, Pulling them back, Let it go, Relax. Another breath in all the way, Holding. Can you fill up a little bit more? Can you fill up a little bit more? And let it go. All the way in, Exhale, Let it go. All the way in, Exhale, Gentle, Let it go. And hold on the bottom, Hold it, Hold. Now, Contracting your core abdominal region, Blow out the rest. Good, All the way in. This is a two-part exhale, Gentle, Gentle. Exhale, Gentle, Hold it. Now, Forceful blow out the rest. Good, All the way in. Gentle, Gentle, Exhale, Hold it. Exhale everything, Everything out. Good, All the way in. Now, Press out everything, Everything out. All the way in and out. In, Press it out. In, Press it out. One more slow, Deep in, Hold it, Hold it, In, In, In, Hold. For three, Two, One, Exhale deeply. Exhale, Relax, Gentle, Holding right there. On the bottom, Holding your breath, Relaxing your body. Trusting your lungs, You have plenty of oxygen. You're just letting go into the laying down position, Letting yourself melt, Holding your breath and realizing you don't need to breathe at least for a little bit. As you're holding, Your body has plenty of oxygen. Your brain has plenty of oxygen. And we want to hold as long as the body allows the oxygen to be fully utilized. And this is where we optimize recovery, Optimize rest. And it does require a little struggle. Keep holding, Keep holding. Eventually, You'll need to breathe. At any point in time, You need to breathe. Take your fullest, Deepest breath all the way in, Hold at the top. If you're still holding, Keep going all the way in. Hold at the top with inner strength, Strength of spine muscles, Butt muscles, Hips, Shoulders, Even fists, Engaging, Let it go, Exhale. And wherever you're at, Blow out everything out, Out, Out. Deep breath in all the way. Another sip, Another sip. Holding strong core, Fists, Arms, Shoulders, Butt muscles, Spine. But really it's about strong inner energy. Three, Two, Let it go out. Stretch the hands, Stretch the jaw, Stretch the neck. Shift your weight, Stretch your spine. Breathe deep, Breathe slow. And shifting into calmness, Shifting into a deep state of active recovery, Relaxation. As if every inhale is filling up every cell of your body with oxygen. And your exhale very long as if you're releasing everything out to the very bottom of your exhale. A few more in that way as you're expanding and lifting slow, You're still very much focused on the breath, Moving in and out and through the body. Potentially noticing any stress or tension points or sore areas in the body. Identifying those spots and breathing into those spots. Deep breath in all the way, Breathing in. Holding, Another sip, Hold it. And then add a little bit of a squeeze of muscles, Engagement around those sore stress spots, Let it go. One more inhale, Another sip. Adding a nice contraction around any of those spots. Exhale, Let it go. Into the next round. This time, A couple of clearing breaths. This time we're gonna do a two parts inhale. So it's gonna be halfway in, All the way in, Let it go, Long. Halfway in, All the way in, Let it go, All the way out. All the way out. And we'll find a rhythm with this breath. And be together in this. And we begin halfway in, All the way in, Let it go. Halfway in, All the way in, Let it go. In, Bigger, Let it go. In, Bigger, Let it go. In, Bigger, Let it go. For 10 more, Bigger, And out. This is active breathing, Big, All the way, Expanded, Let it go, Relax. So halfway sharp, All the way in, Full, Let it go out. Let's find that rhythm again. In, In, Out, In, In, Out, Deep, Deep, Out, Full, In, Out. Three more, In, In, Deep, Deep, Out. One more in, In, All the way out. One more hold at the top, In, Hold at the top. Holding with ease, This time as you hold, Relax the shoulders as you hold, Relax the low back, Relax the jaw, Three, Two, One, Let it go. Relaxing, Exhale. Catching your breath for a couple moments and then we're shifting right back into a deeper round, Our deepest round yet. Relaxing, Shifting. We're gonna go into a rhythmical, Fast round of breathing followed by exhale retention. All the way in, Let it go, Force out, Blow out everything. All the way in, Let it go, All the way in, Let it go. All the way in, Let it go, Deep breath and hold it. Holding, Holding, Holding, Exhale, Gentle, Gentle, Let it go. Shift your weight, Stretch anything that needs to be stretched and right back into it. In, Gentle, In, Gentle, In, Gentle, In, Strong, Exhale, Gentle, In, Gentle, In, Gentle, Deep, Gentle, Big, Gentle, Five, Out, Four, Out, Three, Slow it down, Deeper, Slower, Let it go, Longer, Slower, Two more, Bigger, Deeper, In, Another sip. Exhale, Gentle, Let it go, Blow out the rest, Blow out the rest, Good, Last one, Then we're holding. Last one in, Another sip, Exhale, Gentle, Gentle, And hold it, Exhale, Gentle, Hold the breath, Seal the lips, Relax the body, Relax the mind. Holding, Relaxing your shoulders, Relaxing your jaw. Active recovery, We've already done the active part, This time you're letting go into the recovery, Receiving. You don't need to breathe, Your body's breathing for you, Your heart is beating, Circulating oxygen, Rich blood through your body, Actively healing any impairments, Any stressors, Any traumas that you need to move out and hold as long as you can. The further you hold, Where there's a little bit of an intrinsic struggle, You're creating strength in that struggle, Keep going, Go as long as you can. At some point, You will need to breathe, And when that comes, Make it the best breath. If you can keep holding and you feel good holding, Keep going, We'll bring us together in 30 seconds to complete this breath hold. If you've already breathed, Of course, Deep breath in again, Hold it, Harness the energy of the inhale with a squeeze of the fists, Arms, Shoulders strong, Spine, Heart strong, And we're going for 10 more seconds, Nine, Eight, Let it go, Everyone exhale, Blow, Blow, Blow out, Long, Big breath in, Hold, Another step, Hold it strong, Strong core, Expanded ribs, Elongated spine, Active shoulders, Even face muscles can get involved, Kegel muscles can activate, Let it go, Exhale, Let it go, Release it, Relax, Catch your breath, Active recovery, Breathing deep all the way in, Slow, Maybe letting out a sigh, Stretching the arms, Getting into any of those movements, And the more you move, This is a movement shift right here, So as you're breathing slow and deep, You're stretching your fingers, Permission to get really into your movements, Maybe your knees bend and you get some spinal movement going or you have some anxious energy, Nervous energy, You need to shake out stress, You need to shake out with the hands, Shaking, Shaking, Jaw opening, Stretching, Find whatever works for you, Feet, Toes, Shake it out, Shake it out, Good, And then shift into stillness, Slow breath in, Long exhale out, Slow breath in, Press everything out, Press, Press, Press, The further you exhale, The more space for a deeper in, All the way, Big, Another sip, Another sip, Hold at the top, Then I feel good, Appreciate the good feeling of that expanded body breath, Let it go, Press up the bottom, Everything, Another breath in, Hold it with goodness, With strength, Presence, Prowess, Let it go, Exhale, Release the breath, Shift your weight, Calm mind, Calm body, As if you're floating and melting at the same time, And if you found stillness and stillness feels good, Beautiful, If you found a little bit of wiggling and movement feels good, Continue staying active in the somatics of the body, And if you found stillness and stillness feels good, Continue staying active in the somatics of the body, And if you found stillness and stillness feels good, Continue staying active in the somatics of the body, And if you found stillness and stillness feels good, And if you found stillness and stillness feels good, Continue staying active in the somatics of the body, Towards the end, But we're gonna begin with long, Slow, Deep in, Expand it, Another sip, Another sip, Open heart, Expanded chest, Let it go, Relax, Release, Let it go, Another breath in, Deep, All the way, Another sip, Expanded, Stretched, Ribcage, Lungs, Let it go, Exhale, Let it go gentle, Another big in, Another sip, Exhale, Gentle, Now we'll go a little faster in, Faster out, Faster in, Faster out, Faster in, Faster out, Deep, And out, Go deep, Find the rhythm, All the way in, Find the rhythm, Keep it going, And now, This is our active component, Moving energy, And now, Oxygenating, And now, Give yourself a little extra here, You got this, And now, Let's go twice as fast. 10, Nine, Eight, Seven, Six, Five, Four, Three, Deeper, Two, Slower, Deeper, Two, Slower, Deeper, All the way in, Press out everything, Exhale, Blow, Blow, Blow, Okay, Last one, Exhale, Gentle, Hold it, All the way in, Deep, Deep, Deep, Another sip, Deep, Exhale, Gentle, Gentle, Holding, Relaxing, Holding the breath, And finding stillness, Finding ease, Finding relaxation, Finding calm, Peace, Presence, Active recovery, As you're holding your breath, You have plenty, Plenty of oxygen, And as you're harnessing the healing potentiality of oxygen, As you're holding the breath, Your body is able to more fully absorb all of the rich goodness of breathlessness, Keep holding, Find your edge, Push your edge with love and strength and encouragement, Because you got this, You can hold longer than you think, Before you inhale, Maybe blow out a little candle, That'll allow you to hold a little bit longer, Offloading carbon dioxide, Doing that two or three times, If you can keep holding, Keep holding, If you've already breathed, Good, Make it your best, Biggest, Expanded breath in all the way, If you're still holding, Keep holding, If you're breathing in, Holding the breath at the top, Harness the energy, Strong core, Strong body, And let it go, Do your thing here, So if you can hold longer, Hold longer, If you can hold longer, Even when you hear me instructing breath, Keep going, You got this, Otherwise, Everybody, Big breath in, Big, Big, Big, Another sip, Another sip, Strong core, Strong fist, Strong pelvic floor, Spine elongated, Shoulders pulling back, Face muscle activation a little bit, Three, Two, Big release, Let it go, Catch your breath, Move your energy, Shift your weight, Getting back into your body, Releasing energy, Shaking, Stretching, Catching your breath, Maybe releasing big exhales with a sigh, Whatever feels good, This is your time to move, Groove, Feel good, Relax deeply, Active recovery, Re-oxygenating, And you're already re-oxygenated, Plenty of oxygen in the body, In the blood, But now we have oxygen-rich blood, And this oxygen-rich blood, Because we've breathed so much, We've blown off carbon dioxide, And we've changed the pH, The chemistry of the blood to be more oxygen-rich, Which means is, Your body's blood state is in a more open availability, Keep breathing in, And relax, Blow it all out, Long, Long, Long, Strong exhale, Another big breath in, Hold it, Deep, Another sip, Hold at the top, Another sip, Hold it, This time, As you're holding, Relax the shoulders, As you're holding, Expanded ribs, Relax the jaw, Relax the body, Relaxing, Harnessing, Holding the positive energy of oxygen-rich blood in the body, Which is alkaline in nature, Which is healing in nature, Which is rejuvenating in nature, Breathing, Let it go, Calm breath, Buzzing, Tingling, Stretch, Move, Shift, And continue to use your breath as you continue to heal and rejuvenate, Keep breathing as long as feels good, Keep flowing as long as feels good, And thank you for joining.