Daniel Borschel guides a 5-minute somatic breathwork practice in two parts: 30 rapid mouth breaths to clear, hold for 30 seconds, then 30 long nasal breaths to bring in what you want to feel. Sit tall, hands on knees, and repeat in rounds.
What this daily practice is going to consist of is it's going to be very similar to our overall session structure. The first half is going to be clearing out, getting rid of, you know, stuff that we've been holding on to maybe from our, you know, the past week or whatever it is. The second half will be bringing in, how do you want to show up? What do you want to feel like for the rest of your day? So it's going to be 30 breaths and out through the mouth in the beginning and we're going to hold at the top for 30 seconds and then we're going to be 30 breaths in through the nose of how do you want to show up for your day? And this is really important because the first half we are going to be going in and out through the mouth. It is going to be very stimulating. It's actually, you know, we are going to be kind of stressing the body a little bit. And it's important because most of us in our day to day life, when we become stressed, we don't know how to take our body from a stress state to a relaxed state. So we're showing the body, hey, we can actually turn the stress on and then we can take ourselves from that stress state back into a relaxed state, back into feeling how we want to show up for our day to day life. So let's go ahead and just get set, centered here first. It's nice to be maybe sitting on your knees. You want to be sitting up nice and tall. Maybe you can put your hands on your knees just like this. And what we're going to do is we're going to center ourselves and then we'll begin. It's going to be 30 breaths in and out through the mouth. So let's go ahead. Ready? 2, 3. Keep going. 4, 5. What do you want to clear out? Ramp it up again, let's go. Six. Clear it out. Get rid of any negativity, any stress, any pressure that you've put on yourself. Clear your whole field. 10, 11, 12, 13, 14, 15, 16. Ramp it up a little bit. 17, 18, 19, 20, 21, 2, 23, 24, 25, 26, 27, 28, 29, 30. Let it all out. One more deep breath in. Hold it at the top. Become still. Maybe prompt yourself with how do you want to feel for the rest of your day? How do you want to show up? What do you want to embody for your day? Feel it in every one of your cells. Feel that elevated emotion and see it clearly within your mind. We're holding for 30 seconds here. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay, now we're gonna go long Inhales through the nose. Exhale. Really try to elongate your exhale. Breathing in, breathing in the feeling of what you want to embody for your life. Firing and wiring it back into your being, feeling it on a cellular level. 7, 8, 9, 10, 11, 12. Getting nice and tall, expanding your being. How does your body want to show up? Does it want to feel expansive, creating that felt sensation that will last through the rest of your day? 20, 21, 22, 23, 24, 25, 26, 27, 28, 29. Deep breath in. 30. Exhale all your air and hold it out for a moment. Hold it out and just become still and just feel your own internal alignment. You've cleared stuff out. You brought in how you want to show up for your day. Now just find a moment of stillness and from that place, notice the change in your own body, in your own somatic being. How do you feel? This takes only about five minutes. I do this every morning. Just a quick clearing and a quick bringing in. You could do rounds of this if you wanted to. You could do three to four rounds of this. You could do five minutes of clearing, five minutes of bringing in. It's really up to you and how much time and space you want to but 30 breaths, hold for 30 seconds. And 30 breaths is, you know, simple and easy and you know, you are what you repeatedly do. So it's better to just do it simply short on a day to day level than it is to, you know, try to do full sessions all the time. But yeah, hope you guys enjoy this daily practice it.
