A 10-minute guided breathwork session for athletes led by a single instructor (Eric Ehle, DO). The session trains focused flow-state breathing through two rounds of rhythmic breathing (inhale through the nose, exhale through the mouth), progressive faster rounds, two extended breath retentions (approx. 1:30 and 1:45), core and pelvic-floor engagement cues, posture advice for seated practice, and a closing two-minute silent observation to integrate focus and flow.
Chapters
Foreign. Welcome, all of you beautiful breathing people to this 10 minute breath work for athletes today's journey. We're going to be using the breath to enter a focus, powerful flow state. That place where time slows down, distractions fade and you feel fully alive. Every time we enter this flow, we're deeply present. And with practice, this intentional breathing trains your body and mind to enter that state more easily and more often. So in this session, we'll be doing two rounds of deep, rhythmic breathing. In through the nose and out through the mouth. Full inhale, starting in the belly to the chest and let it out. Beautiful. And after each round, we'll hold our breath after the exhale. After a while, you might feel the sense of air hunger, this urge to breathe. This is what we want. This positive stress helps oxygen get delivered more efficiently to your muscles, brain and tissues, sharpening your focus and energizing your entire system. This session is best done in a seated upright position. Make sure that you're sitting on a pillow or a cushion, elevating the hips to protect the knees. And let's begin with this focused breathing. In through the nose, out through the mouth. In 3, 2, 1. Nothing but focused energy. Placing your full attention on each inhale and on each exhale. A few more of these slow breaths before we move on to double speed. Stay focused with each inhale. All right, and we're going to begin to breathe a bit faster, inviting in more focused energy. Energy in 3, 2, 1. In full breath, full focus. Ha. More deep, focused breaths. Three, two. Last one. Fully in. Holding your breath at the top. Take another sip and hold. Squeezing your pelvic floor muscles, squeezing your abdominals in towards your spine as we ascend this energy. Now let it out with a sigh, Holding your breath at the bottom and relax. Letting go of any tension you're holding on to. Just placing your full attention on your physical body for this 1 minute 30 second breath retention. It. Just a few more seconds. And now inhale fully in through the nose. Bring this energy up. Hold at the top. Stay present. Stay in this moment. And now exhale with a side. Yeah. Stay focused. Let's continue to build this energy, preparing us for what we need to do. Final round of this breathing. Three, two, one. Oh. Breaths in. Relaxed exhale the tension on each breath. See if you can breathe a bit deeper. Bite in more of this focused energy. Sa. Just a few more breaths before we end the journey with faster breathing. All right, moving on to double speed. Stay with each breath. We are almost there. Maintain your focus, maintain your intention. Three more breaths. Two. Last one. As big as you can hold. Take another sip. Squeeze your pelvic floor muscles. Pull your belly button in towards your spine. Feel. Now exhale with the side. And relax letting go of tension in your jaw. Allow your shoulders to fall away. Just be with any sensations that you're feeling for this 1 minute 45 second breath retention. It. Sam. All right. Now taking an inhale through the nose all the way in. Hold your breath at the top. Squeeze everything tight. Continue to be present. Now exhale with the side. Sip in through the nose. One last sigh out the mouth. Allow your breathing to return to in and out of the nose. Staying in this moment now, we must train our body and mind to become still to enter these flow states. Sit here for these next two minutes observing any thoughts, any sensations staying present. And when the two minutes is over, the music will fade out and it's up to you to take this focused energy and do what you need to do. Much love to all of you. Remember to breathe and remember to laugh. Peace. Sa. It. Sam. It.
