Day 1: 14 Days Free Breathwork

2 weeks. Type C in the chat box if you are committed to be active. Thank you, thank you so much. So breathing is one of the most powerful tool which our ancient teachers has given, ancient gurus has given. It's a very, very simplest tool and powerful tool which we all have, which we all have. So we need to utilize this in a proper way and implement on ourselves and heal ourselves and help others also to heal themselves. Yes, exactly, exactly. Thank you, thank you, thank you so much. Thank you so much for all the 1400 members. And also quickly type it in the chat box, which day of lung fitness challenge are you in? If you are already my student, which day of lung fitness challenge are you in? Type in the chat box. And what transformations have you seen? You can also type those. Okay, so Satya Paro is on day 1, Prati is on day 13, Sheila is on day 20. And Priyadarshini is from on day 29. Nandini is day 1. Nidhi is day 1. Anju is day 17. Neha is day 8. Manoj is day 1. Sharif is day 21. Arvind day 29. Vandana day 28. Keep sharing the what miracles you have seen also. Okay, day 29. Madhu says a very, very good. Madhu and round 1 day 20. Second round has started. Anyone has seen any miracles, type M in the chat box if you would like to share your miracles. Stress has reduced, weight has reduced for Mihmil. And we just concluded our Ambassador program also, dear friends. You have reduced your BP, good sleep, energetic throughout the day, day 16, Arbind Mukherjee. Very good. So that is the power of, uh, practice. Arbind, would you like to come and share? Positive vibes. Very good. Better sleep, fat loss, anxiety and stress got reduced, varicose vein have improved. Very good. You lost 4 kgs and 2.5 inch loss, Madhu says. Yes, go ahead, Arben. I was having blood pressure, high blood pressure around 100 and around 160 to 90, 97, 98. Now it has got reduced to 135 to 87, 88. Now whole day I am feeling energetic, and the sleep which was not regular, now I am having a very good sleep. And I am monitoring the same through my Whoop. Uh, very good. Whoop, you're using Whoop? I'm using Whoop. Very good, very good. So please do share that data, okay? Like, if you can share, like, you don't need to disclose your name, but what is the improvement? Because we also want to use the scientific parameters as well. Sure, sure. Yes, thank you, thank you so much, Arvind Ji. Like, more power to you. I think your heart rate also might have improved. It has improved. I can say, uh, hold the breath for around a minute at least. Whoa, you are able to hold? Wow, awesome, awesome. Thank you, thank you so much for sharing that. More power to you. Everybody type MPTY2 Arvind Ji in the chat box. So very, very powerful. Like, WHOOP is a very, very good, um, uh, like, good one, like, which to measure. And, uh, whole family is attending. All of you, awesome, awesome, awesome. So you're becoming active day by day. Very, very good, very good. So I want all of you to take part of this 14 days, like 2 weeks challenge, because I wish like every Indian learn this breathing practices and like implement on them, implement on them. Okay, recovering fast from your heart problem, sleep Sleep has improved, stress has calmed down. Miraculous emotions, balanced emotions throughout the day. Don't get angry, Swati says. Very, very good, Swati. Swati, would you like to— Swati Karla, would you like to share what are the couple of things which you have seen before we go for session?

Yes. Namaskar, sir.

Namaste, namaste. Go ahead.

I am in my round 2 of LFC and day 23.

Very good.

Round 2. Yes, Round 2, Day 23. And in Round 1, I have shared anxiety is completely gone, perimenopause symptoms completely gone. I was suffering for 2 years, enrolled with so many menopause coaches, and they are charging, oh my God, a lot of money and no improvement. But now, by the second round off, it's gone, gone. I have told my friends, two of them have joined also, you, for this 14-day challenge. And today I had a— I'm not getting angry at all now. Any situation, any, any kind of prompt somebody is doing, my daughter, no irritation, no anger. Today I had a small crash on the road, though the mistake was of the person who was driving in front of me. And they asked me for the money and all that. I didn't get angry. I didn't get irritated. I handled the situation very well. Wow. So I'm so proud of myself of joining this course. This is like amazing. And my sleep quality, my morning medicine of anxiety is completely stopped. The others I'm taking because they cannot completely stop. So we have started tapering. Slowly, yeah. And my night sleep is— after 10 years, I'm getting the best sleep of my life. Best, best sleep of my life since my daughter was born. I was all by myself, so the kids, ka, right there, that you can't sleep patient, you know, deeply with them and all. And then my health and everything and so many things right now. So many things are going on in my life, legal situations and personal relationship situations. But because of LFC, my sleep has become so good. I'm sleeping like a child and waking up so energetic and completely refreshed, though I sleep sometimes only for 6 hours. But I'm waking up very refreshed. There are so many things, I can keep going on.

Yes, we can completely feel you. Thank you, thank you so much for sharing and inspiring all of us.

Thank you for creating this. Thank you so much.

How many of you are inspired? Type I in the chat box and more power to Swati. Yes, thank you, thank you, Swati. So I wish to bring Madhu and few other people. Madhu, like, I would like to bring you on Wednesday, okay? Yeah, so later on. So thank you, thank you so much, and super, super inspired. And so we always start our sessions with positivity. That means I want all of you to see what is possible. We may think, what is there in simple breath? We are already breathing from birth to till death, but that breath can— how that breath can change people's life, like Swathi, people's life like Madhu, people's life like many other people in this room which you have been reading. So that's why I want all of you to believe in this breath, and because it has been told that God entered into our body through breath and God leaves our body through our breath, and whatever we are inhaling is God's energy. But if you know, if you do with awareness and utilize it properly, you'll be able to use it for the right cause. Okay, perfect, perfect. So thank you, thank you so much. So, and, uh, so please sit comfortably. Thank you, thank you so much. Thank you everybody. So I recommend all of you, like, uh, 2,200 people whoever is attending, so please make sure that you're also part of our workshop. You have attended our workshop. If you haven't attended any of our workshops, please make sure that you're attending. Yes, so please sit comfortably, everyone. And also, today I'm sitting on the floor because I am also— we are also going to do some lying down breathing practices. That's the reason I'm sitting on the floor. If you are not able to sit on the floor, it's completely fine. When we are doing the lying down breathing practices, you have to lie on your bed and do it. Clear? Type clear in the chat box. Yes, perfect, perfect. Thank you, thank you so much. Now the Zoom link has been shared. You can also share your Zoom link with your family members in case if any one of your family members are struggling. You can share the same Zoom link which I have shared with you. Okay, so it's not mandatory for you to sit on the floor. Those are comfortable, they can sit on the floor. Those are not comfortable, you can sit on the chair or sofa or on the bed and practice. It's completely fine. You are also going to get the equal benefits. You are also going to get the equal benefits. Don't worry about that. Second thing, when we are doing the lying down breathing practices, I want all of you to experience because when we lie down, there are so like— we will be able to use our muscles more better. So for that, like, in case if you are unable to lie on the floor or on the mat, you can lie on your bed. Okay? Yes. So please sit comfortably, spine erect. No problem, no problem. So you can share, no, you can share the Zoom link with them. Roll your shoulders back, palms facing upwards. If you had your dinner, it's okay today, but next class, whenever you are coming to the next class, tomorrow, day after tomorrow, so please make sure that you are having your dinner by 7 PM only for these 14 days. After that, it's your wish. 7 PM dinner you have to finish. Yeah, that is one habit from today. Every, every day I will give you one habit for all of you. So for the next— from Monday to Friday we have classes, Monday to Friday, where I am going to give you one habit every day. So please make sure that you are following those habits. So this week I'll give you— next week we have celebrations, there are some guest lectures and all, but this week, these 5 days, I'll give you one habit to follow. This today's habit is 7 PM eating. Yeah, great. Palms facing upwards, roll your shoulders back. Spine erect. If you want to take back support, please take back support. If you want to take back support, please take back support. Chin perpendicular to the body and look forward and gently close your eyes. Focus on your breath. Inhale and exhale slowly. Breathe in and out. With every inhalation, take positivity, happiness. With every exhalation, release your tensions, worries. Breathe in slowly. Breathe out slowly. Slowly and gently come to any prayer position. Let us chant Om or Ameen or Amen for 3 times. Breathe in. Oh, absorb the vibrations. Slowly and gently release your hand. Gently open your eyes. First, if, if you are a new member, if you haven't attended even my workshop, 2 days workshop, please make sure that you are checking while inhaling your belly is coming out or going in. Always the belly should come out, it should not go in. While you are doing these practices, make sure that the belly is coming out while you're inhaling, not going in, because of the diaphragm activation. So that is a very, very important habit you need to develop. Some of you, if you're not part of my workshop, you are attending this directly, so please make sure that you're checking your belly movement. Always remember, while inhaling belly should come out while exhaling, belly should go in. Slight movement happens, if not too much bulging, but slight movement happens. First we'll start with coherence breathing, also known as rhythmic breathing. In rhythmic breathing, we are bringing the rhythm to the breath. So usually the people's, the breath breathing is sometimes it goes faster, sometimes it goes slower. So that's one reason we want to bring the rhythmic nature to your breath before we go for any other practices. Before we go for any other practices. Today it's a more of foundations of breathing practices which we are going to do, and today's practices will help you to improve further. For you, place your both hands on your thighs, palms facing upwards. Inhale for 3 seconds, keep your spine erect. If you want to take back support, take back support. Keep your spine direct, inhale for 3 seconds. Exhale for 3 seconds. Breathe in slowly, breathe out slowly. Now keep your eyes closed. Let's make it rhythmic. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale for 3 seconds, keep your eyes closed. Exhale for 3 seconds. Breathe in slowly, breathe out slowly. Inhale and exhale. Keep focusing on your breathing. Do not force. Keep your shoulders relaxed. Do not force. Do it as per your capacity. In case if you are unable to inhale for 3 seconds, do it for 2 seconds. Inhale for 2 seconds, exhale for 2 seconds. Make your breathing smooth, slow, deep, rhythmic. Inhale slowly, exhale Breathe in and out. Keep your eyes closed. Do not put any tension on your neck and shoulders. Keep your neck relaxed, shoulder relaxed. Breathe in slowly, breathe out slowly. If you feel any back pain, take a back support. Relax yourself. Breathe in and out. Inhale slowly, exhale slowly. Keep observing your breath, the process of breathing. Last 2 times. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale for 3 seconds, exhale for 3 seconds. Slowly relax your efforts. Observe the changes. Observe the silence, eyes closed. Slowly and gently open your eyes. Very good. The next practice, from now onwards we are going to do lying down breathing practices, which are very, very important. Lying down practices are very important, as I said. So before you lie down, some of the updates. We are having Yoga Day celebrations, longer celebrations, 17th, 18th, 19th, 20th. We are having sessions from 7 to 10 PM, 7 PM to 10 PM. Whoever is available, you can join. So please make sure that you are joining because we have important guest speakers who are going to come, including Hansaji Yogendra, Hansama as well. Okay, so do not miss that. And if you are a CBH member, for you diamond applications are open. We'll be sharing in your group. Please make sure that you are applying for that. So now I want all of you, if you can lie down on your bed You can lie down on your bed. If you cannot lie down, if you are at your office, you can't lie down and practice, you can sit and practice. Not an issue. But these are very, very important and powerful practices which we are going to do from now onwards. You can also lie on your bed, or if you can sit and practice, you can lie wherever you wish to lie. Yeah, thank you. Hope you can see me clearly. Those who cannot lie down, you can sit and practice. The first practice we are going to do is diaphragmatic breathing. Where is our diaphragm? Our diaphragm is below our lungs. This is also known as diaphragm reset breathing. We are resetting the diaphragm, the movement, the activity of our diaphragm, right? So for that, so when we are inhaling, when we lie down, it's more relaxed position. It's a more relaxed position. We can able to breathe better, right? The— we can also move our belly properly. But while we are doing this exercise, many people, because of the postural issues and all, their spine is not properly aligned. So that's the reason to make sure that you are more comfortable in this practice and also spine is relaxed while you are doing this practice. So what we can do is You can fold your both legs from your knees. You can fold your both legs from your knees and join your knees together. Both knees are together, feet are apart. Keep your feet apart, knees together. This is one of the very, very, very, very, very, very, very, very powerful practice. I said so many verys. Why? Because very powerful practice, especially to improve your sleep quality. To relax your diaphragm and to reduce your stress, to improve your breathing quality, to increase your lung capacity. Many, many, many benefits, unimaginable benefits of this. Okay, so please make sure that you are doing it in a correct way. Practicing is correct way is very important. For this, join your both knees together. Feet apart. Place your right palm on your navel. Place your right palm on your navel. Do not put any weight. Do not put any weight. Gently place the palm. Next palm, left palm in, left, left, left palm on your left side. Okay, so keep it relaxed. Keep your left palm facing upwards and relaxed. Right palm on your navel, gently placed on your navel. And breathe in towards your navel. Breathe in towards your abdomen. Breathe out, relax your abdomen. Observe me first, observe me how I am doing before you go for the practice. Breathe in towards your abdomen, bulge your abdomen, push your belly out. Breathe out, relax your abdomen. Inhaling, the belly is coming out, observe the belly. Exhaling, the belly is going in. Inhale slowly, exhale slowly. Very, very powerful practice which you can do before you go to the bed. Now gently close your eyes, all of you. Let us practice along with me. Place your right palm on your navel, close your eyes. Let's make it rhythmic. We're integrating rhythmic breathing with diaphragmatic breathing. Okay, diaphragm reset breath. Inhaling, breathe towards your abdomen. Exhale, relax your abdomen. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale slowly, exhale slowly. Observe the expansion and contraction of your belly. Breathe in slowly, breathe out slowly. Keep repeating. Inhale and exhale. Absorb the expansion and contraction. Inhale through your nose, exhale through your nose. Only breathe in through your nose, breathe out through your nose. Keep repeating. When diaphragm pushes down, it stimulates digestive organs. Improve our digestive function, help you to breathe better, stimulates digestive juices, secretes— help you to secrete proper digestive juices, activates your parasympathetic nervous system, vagus nerve, produces hormone called serotonin. Better oxygenation happens in the body. Keep focusing on your belly. Observe the expansion and contraction of your belly. Breathe in slowly, breathe out slowly. Keep practicing. Do not force your belly, just allow the belly to come out naturally. Observe that expansion and contraction. Do not force. Keep repeating. Breathe in, breathe out. Inhale 1, 2, 3. Exhale 1, 2, 3. Breathe in slowly. Breathe out slowly. Inhale. Exhale. Breathe in and out. Last 2 times. Inhale, one. 2, 3. Exhale, 1, 2, 3. Breathe in for 3 seconds, breathe out for 3 seconds. Slowly release your hand, keep your eyes closed, stretch your legs forward. And relax yourself. Observe the silence. Observe the changes. And slowly And gently open your eyes. Next practice we are going to do is thoracic breathing. For this, what you have to do is you have to place your left hand— you can again fold your both legs from your knees if you are comfortable. In case if you are feeling uncomfortable in this position, you can also stretch your legs. Whatever is comfortable, always remember that you have to practice the technique in a comfortable position. You have to practice in a comfortable position. That is more important. Sthira sukham asanam. Thus, asana should be steady and comfortable. Then only you'll be able to go to the highest state of practices like pranayama, pratyahara, dharana, dhyana, and all of this. So that's why it's very, very important you are comfortable in the position, because the focus is not the posture. The focus is on prana, prana shakti, energization of our body and everything. So again, it's up to you whichever position you want. This is comfortable position because spine gets relaxed. So place your left palm on your chest, right palm next to your body. Breathe in towards your chest, expand your chest. Breathe out, relax your chest. Inhale slowly. Exhale slowly. Let's make it rhythmic. Breathe in for 3 seconds. Observe the expansion of your chest. Focus only on your chest region. Breathe out, relax your chest. Inhale slowly. Exhale. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale slowly towards your chest. Exhale. The slight movement of belly happens, but do not focus on belly at all. Focus only on your chest region. We're activating the thorax muscles. Breathe out. Inhale for 3 seconds. Exhale for 3 seconds. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale slowly towards your chest. Exhale slowly. Breathe in. Breathe out. Keep repeating. Focus on your breath. Last 2 times. Inhale, 1, 2. 3. Exhale, 1, 2, 3. Breathe in slowly, breathe out slowly. Relax your efforts, release your hand, keep your eyes closed. Stretch your both legs forward. Observe the silence. Slowly and gently open your eyes. Next, we are going to activate our clavicular part and our rib part. Clavicular and rib part. Clavicular— clavic rib breathing or shoulder rib breathing. For this, what you can do is you can interlock your fingers— interlock your elbows, not fingers. Interlock your elbows. Place your both hands above your head in a relaxed position, right? In a relaxed position, keep them above your head. Now breathe in and breathe out. You can keep your legs stretched or you can keep them folded, whatever you are comfortable. Okay, so now breathe in and breathe out towards your shoulders and ribs. Keep focusing on your shoulders and clavicle and rib cage. Breathing for 3 seconds, breathe out for 3 seconds. Inhale through your nose, exhale through your nose. Breathe in, 1, 2, 3. Breathe out. 1, 2, 3. Inhale, floor. Exhale. Breathe in. Breathe out. Inhale. Exhale. Keep repeating. Last 3 times. Breathe in, 1, 2, 3. Breathe out, 1, 2, 3. Inhale slowly. Keep focusing on your breath. Do it as per your capacity. Do not overdo. Inhale and exhale. And slowly release your hands, stretch your legs, and relax a few seconds. Absorba— silence. Today we are mainly doing lying down practices because it prepares us for the next 2 weeks. Tomorrow we'll not be doing lying down. Slowly and gently. Fold your both legs from your knees, turn towards your side. With support of your hand, sit on your mat. Eyes closed. Focus on your breathing. Just recollect all the practices we have done. We started with rhythmic breathing, brought balance to our breath. Then we did lying down diaphragmatic breathing variation, diaphragm reset breathing, thoracic breathing variation, clavicle shoulder rib breathing variation. Scan your complete body, observe how you are feeling, check your breath. How is your breath feeling right now? How are you feeling mentally, emotionally? Slowly and gently come to any prayer position. Let us chant Om or Amin or Amen. 3 times, breathe in. Om. Om. Om Shanti, Shanti, Shante. Om. Peace, peace, peace. Rub your hands, generate the heat. Cup your eyes. Open your eyes within cup of your palms with smile on your face. Slowly release your hands. How are you feeling? Please unmute and tell us. Tell me, how are you feeling? Unmute and tell me.

Feeling great.

Relax. Calm and peaceful. Really nice. Peaceful. And so please make sure that you're joining the classes on daily basis so that you'll reap the benefits. And these are very, very powerful. Before you going to the bed, we are installing the prana, we are channelizing the body. That prana can go and heal your body. And you will— you yourself will come to me and tell me like after 14 days the kind of transformation you have gone through. Believe me, trust me, this has that power. It looks simple but it plays a big, big role. So please, in case if you think your family members get benefited, as you all know this is free of cost, please, please share it with them so that they will get benefited out of this. They'll get benefited out of these practices. On Wednesday, tomorrow also we have class. Usually we don't have classes on Tuesday Thursday you have mental support session also, new members. But we also have prana healing session at 9:15 PM tomorrow. Do not miss because these are the bonus classes which I am giving as part of Yoga Day. And please make sure that you have— today almost 2,500+ people have joined. So please make sure that, uh, like you are participating and you're inviting your friends and family also because it's free. Of course they don't need to pay, right? So today is the last day to invite, otherwise they'll miss so many classes. There is no use of they joining classes after few days. And the second thing, and in case if you haven't joined my workshop, please make sure that you are joining my workshop also. That will also give you some clarity on foundations of breathing and anything. If you are, if you are referred by some of your family members, you haven't joined workshop, you can ask your family members, they will be guiding you. And Wednesday we are going to have breath meditation. Don't miss that session. And Friday we are going to have prana nidra. Friday evening we are going to have prana nidra. How— like, how you heard yoga nidra, we are going to do prana nidra where we are channelizing the breath. And on Wednesday, we are— the focus, whole focus will be on meditation. Tomorrow we are also going to learn some breathing, and those also will learn some breathing exercises. So, oh, you don't know how to join the website? So I'll just share the link, okay? So if you don't know how to join the workshop, this is the link to join the workshop, our workshops, upcoming workshop. And second thing, if you don't know how to invite your friends and family members, that I thought, I hope all of you all have joined, uh, by using that link only. But let me check that link in case if I can get that link for you because we have already closed that link. But yeah. So this is a 14-day free breathwork link, okay, for your friends and family. I've shared this link. Yes, perfect. So all the people, new members, whoever is joining, uh, like, uh, silver membership today, please go to your WhatsApp group. We are sharing the handbook to you. So the people who are, who are silver participants If you don't know the handbook, I'm sharing. So this is a handbook where you will— it will give you— it will guide you on how to go about your silver membership. So those who are part of our silver membership, so go through this handbook. So in this handbook, how to start your course, how to do lung fitness challenge, how to do prana healing session. How many of you don't know this? Type DNK in the chat box if you are a silver member. If you don't know this, type DNK in the chat box. Yes, thank you, thank you so much, thank you so much. Yeah, the link will be same for 14. Yes, so if you don't know, all the people, can you please save this link? Please save this link. I'm sharing this link in the chat box. Save this link. This is available in your portal also. You can go to your portal and you can check. The link is available in your portal also, like handbook. Can you see the handbook here? So in the handbook, once you enter the handbook, you have to start your course, how to go through the orientation video, how to get a health checkup if you want to get health checkup, and Lung Fitness Challenge. What is Lung Fitness Challenge and how to start, like what are the steps before you begin, what are the things you have to do, how to get the app, how to download the app, and a silver membership handbook, reading this and watching the orientation course, making baseline health parameters. Downloading habit tracker, joining WhatsApp group, like starting your lung fitness challenge, attending evening prana healing sessions, watching BHA course, and attending mentor support sessions, which is going to happen tomorrow also for you, 8 o'clock. Okay, so make sure that you are doing all of this. Very, very important. Everything is given here. Go to start here only. This is only for the silver members, not for other members. Don't worry, other members. Okay. So with this, thank you so much. Have you— have a good evening to all of you. Again, I'm sharing the Silver membership link, so please do that. Please go through that, uh, handbook if you are already part of Silver membership. So that will give you a lot of clarity for your Silver membership and start your LFC also. LFC is a very, very important course. And also, we are like— if you are part of CBH community, if you are part of our community already, not as part of bonus classes And we are opening, like, you know that, like, Diamond is one of our premium membership, like personalized membership, uh, like where we don't give this opportunity for everyone. We are opening only 50 spots, 50 spots for the people who want to work with us closely. In case if you are interested, please fill the eligibility form which we will be sharing. So I am sharing it here, um, for you. So you have to be eligible for that to get qualified. This is the biggest offer which we give during Yoga Day. So you can save this link, okay? So here is the link. So with this, thank you so much, all of you. See you all in the next session. Do not miss, uh, the session tomorrow. Tomorrow we are going to do very, very powerful practices. And day after tomorrow, as I said, like Wednesday, we are going to have breathing meditation. And Friday we are going to have pranayama session. So do not miss and join along with all your family members. Yes, perfect. Thank you so much. Namaste.