Eric Ehle guides a 10-minute breathwork session to calm your nervous system. You'll do extended exhales, 45-second breath holds, and 20 connected breaths with humming and brief pauses, finishing with natural breathing and grounding.
Eric Ehle, DO.
45 seconds.
20 connected breaths per round.
Foreign.
Welcome all beautiful breathing people to another guided breath work session. In today's journey, we're going to take 10 minutes to consciously breathe, to ground us and to help us connect back to our bodies. The first breathing technique will be inhale through the nose and then a long exhale out the mouth through pursed lips. This is a beautiful grounding and down regulating exercise. Then we'll follow this with the main practice which will be called 20 Connected Breaths. It's a grounding technique that comes from rebirthing breath work. So we'll take 20 connected breaths in and out of the nose, having no pause between the inhale and the exhale. And every fifth breath will be a bit bigger, followed by sigh of relief. It'll look and sound like this.
In.
A connected way. Then on the fifth breath all the way in, let it out. So we'll do that for 20 repetitions, following each round with breath retentions after the exhale. So find your way to a comfortable position. And we'll begin with extended exhales. Inhaling. 3, 2, 1. Inhale through the belly. Move it up to the heart. Long exhale, allowing your body to relax. These beautiful extended exhale it.
Six, two and two, three, four, five, six. Two and two, three, four, five, six. Two and two, three, four, five, six.
All right, we have five more. These extended exhales. Just continue placing your full awareness on your body. Each inhale and each exhale feeling more present and alive with each breath. Six.
2, 3, 4, 5, 6. 4, 5, 6, 2.
All right, final extended exhale.
3, 4, 5.
Now take a full breath in. All the way in. Hold on to this energy just a few seconds and now let it out with a sigh and relax into the stillness, holding your breath for this 45 second breath retention. All right, inhale fully through the nose. Hold at the top. Now let's exhale with a hum. Yeah, beautiful work everyone. Let's stay present, stay in this moment. Let's continue connecting with our body, grounding in to this moment. We'll move on to 20 connected breaths in and out of the nose. In, three, two, one.
Out. In, out. In, out. In, out.
Full breath in. Let it out and repeat.
In, out.
Full breath in and a sigh. Beautiful. In, out. Full breath in. Out with the side. All right, last cycle. Full breath in. Let it out with the side. Hold your breath at the bottom. Coming into the state of stillness, placing your full awareness on your body, feeling the connection. Beautiful work. Inhale through the nose. Hold your breath at the top. Bring a gentle smile to your face.
As we exhale with a humor.
Beautiful work, everyone. Let's move on to another round of connected breathing. Round number two. Three, two, one. Full breath out with the side. Beautiful. Repeat. Big breath and out with the side. Full breath in. Now with the side. Last cycle. All right. Full breath in and aside. Holding your breath at the bottom. Relaxing fully. Placing your awareness on your physical body. All right, inhale through the nose. Bring in this energy.
Whole feeling.
Once again, let's exhale with a hum. Beautiful work, my friends. We have one more round of this connection, so let's continue placing our full awareness in the body and on the breath. Final round. Three, two, one. Full breath in. Out with the side.
Four.
Big breath and a sigh. Two more. Full breath in and a beautiful sigh. Final cycle. Full attention on the body. Full, big breath. Let it out and relax. Holding your breath at the bottom. Placing your awareness on any sensation that you're feeling in your body. Relaxing your jaw.
Relaxing your shoulders.
Beautiful work everyone. Let's take an inhale through the nose. Bring this energy up.
Oh yeah.
One final beautiful hum on the exhale. Take an inhale through the nose and let it out with the side. Allow your breathing to return to its natural rhythm. Present. Continue to feel into your body into this moment and you could come back to this exercise multiple times a day. Knowing the breath is always here for you. Just takes a little conscious effort. So let's go on. Continue to make more conscious actions throughout our day, improving our lives and those around us. Much love to all of you. Remember to breathe and remember to laugh.
Peace.
