Guided 10-minute morning breathwork led by Eric Ehle, DO, designed to down-regulate the nervous system and reduce anxiety. The practice runs three rounds: starting with box breathing, moving to equal-part (equal-count) breathing with varied speeds, and finishing with faster breaths; it includes breath-holds after exhales, long sighs and hums, and a progressive tense-and-release to deepen relaxation. Two voices appear: a primary instructor giving guidance and a secondary voice providing counts/cues.
Chapters
All right, welcome all beautiful breathing people to another guided breathwork session. In today's journey, we're going to be doing three rounds of down regulating breath work, so find your way to a comfortable position. This can be done seated or line. So we'll breathe in through the nose with sighs out the mouth as we smile, starting with box breathing and then moving on to equal bar breathing with various speeds. And as always, we're gonna hold our breath after the exhale in between the rounds to help relax our nervous system even more beautiful. So let's begin by inhaling through the no.
And 2, 3.
Nice and slowly, holding at the top, 3. Exhaling out the mouth.
2, 3.
And again holding at the bottom, 2, 3. Inhaling through the belly, allowing the ribs to expand all the way up into your heart. Sit. Hold on to relaxing energy, allowing each exhale to relax the body.
Beautiful work, everyone. Now take a big inhale all the way in. Hold your breath at the top. Relax, smile. And now exhale with the side.
Holding.
Your breath at the bottom and just fully rel. All right, inhale through the nose.
Hold.
And now we're going to exhale with a nice long hum. Inhale through the nose, let it out with the side. Beautiful work. Box breathing in. 3, 2.
1, 2, 3, 4. Hold, 2, 3.
Inviting in some presence, some awareness with each breath.
Hold, two, three.
Watching the air come in through your nose, filling your body with people holding on to this.
3, 4, 2, 3, 4.
Beautiful work, everyone.
3.
Now we're gonna move on to equal part breathing. Full, deep, slow. Inhale, relaxed.
Exh. Three, four. And two, three, four. Two, three, four. And two, three, four. Two, three, four. And two, three, four, Three.
All right, let's take a big inhale, full in, holding at the top. And now exhale with the side, holding your breath at the bottom, allowing everything to slow down. All right, now inhale through the nose and hold at the top as you squeeze and tense your entire body. Relax everything.
And now let it out with a humor.
Inhale through the nose. Let it out with a sigh. Beautiful final round of this journey. Equal part breathing in. 3, 2.
1, 2, 3, 4, 5. 2, 3, 4. And 2, 3, 4. 2, 3, 4. And 2, 3, 4.
Beautiful work, everyone. Keep your awareness with each breath. We're gonna finish this journey by speeding up the breath. In three, two.
One, two.
And out.
Two.
Big, deep inhale two, let it out.
Two. And two. Two, Two, two.
All right, now let's take a big breath in. All the way in. Hold, relax. And now exhale with the side holding your breath at the bottom. See if you can relax letting go of any tension that your body is holding on to and enjoy.
Beautiful.
Let's inhale through the nose. Hold your breath at the top. Gently tense and squeeze your body. Now relax. Now going to exhale with a hum. Inhale through the nose. Long exhale out the mouth. If you're blowing out through a straw, Another inhale through the nose and a sigh of the mouth. Yes. Staying in this moment, this relaxed nervous system, calm mind, Just staying in this state for as long as you would like. Go out, enjoy your day, find some laughter. Much love to all of you. Remember to breathe and remember to laugh.
